How the Paleo Diet Can Help with Diabetes

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A total of 29.1 million people suffer from some type of diabetes in the US alone! This alarming statistic, which makes up for 9.3% of the American population, will continue to increase and it is expected to double or even triple by the year 2050.

As a result of high level blood glucose, this disorder of metabolism is directly connected with the inability of pancreas to produce a certain type of hormone – insulin. It is a common prejudgment that obesity is the only cause of this disease, particularly in type 2, but stress, genetic predisposition and a simple lack of exercise are equally hazardous factors. In some cases, patients are simply born with diabetes already.

The general symptoms are:

  • Fatigue
  • Blurred vision
  • Constant feeling of thirst
  • Frequent urination
  • Unexplained weight loss
  • Wounds that heal slowly

Diabetes is becoming more present in children and adolescents as well. A stressful battle with this incurable illness affects families and personal lives. If not treated, it can be terminal. Fortunately, there are ways to manage it.

One thing that you get with your diagnosis is a serious talk from your doctor that you have to change your diet and mainly cut sugar from it. It is true, proper exercise and a healthy/nutritious diet can help you prevent or delay type 2 diabetes. It can also make your life manageable if you already have diabetes.

Paleo Diet

As a popular choice, the Paleo diet is a menu plan based on fresh, unprocessed meat and vegetables. The name actually derives from the Paleolithic era, and this model of nourishment is also known as the hunter-gatherer diet. The main idea is to eat in a manner of our ancestors, and increase the intake of easy-to-find foods.

This type of nutrition includes all types of fruit, vegetables, eggs, nuts, fish and grass-fed meats. Wheat, rye, grains, and beans, in general, are rarely present; but dairy products are almost strictly forbidden.

So how does Paleo relate to diabetics?

In general, it’s not all about organizing meals according to a definite plan, it’s a lifestyle itself that can benefit the patients. We often forget that most of our everyday products are moderately recent inventions, and our bodies react to processed sugary foods as they naturally should – they reject them.

A diet such as this one, based on proteins and healthy fats, doesn’t increase glucose as much as unhealthy diets do. In addition to that, it excludes all seed oils, additives and toxins that are usually found in modern food products. So, it’s even beneficial if you are not diabetic.

The Paleo lifestyle itself promotes physical activity and regular sleep;  which are the two key recommendations for preventing diabetes. It might not magically take those pounds off your stomach, but it is more than helpful if you are looking for a way to lose that extra weight.

Various studies confirm that this particular diet improves glucose tolerance, even more than the now famous Mediterranean regime. It increases insulin sensitivity, and overall makes you more energized and relaxed.

Even if you are not a diabetic, take a look at this paleodaily menu;maybe your next meal will be a beginning of a much healthier life style. The dishes are great, food is nutritious, and if our ancestors got us this far on these groceries solely, we should definitely feel encouraged to follow their steps.

Your First Day Paleo Menu                                                               

  • Breakfast: Spinach & Boiled Egg

Spinach & Boiled Egg

100 grams of spinach provides you with only 23 calories, 3 grams of protein, 2 grams of fiber, and no fat at all. A boiled egg will provide you with some much needed proteins, and feel free to chop up a tomato if you’re feeling really hungry.


  • 1lb of spinach
  • Extra virgin olive oil
  • 2 to 4 cloves of garlic, according to your taste
  • An egg

Preparation of Spinach:

  1. Soak the spinach in your sink to clean it thoroughly and wash it at least two times to make sure. Put it in a salad spinner and drain it from all the moisture.
  2. Heat up two tablespoons of olive oil in a large skillet, and slice up the garlic in it once the oil starts sizzling. Be careful and don’t leave that garlic untended for too long! It shouldn’t change its color, so once it gets that sparkly, crystal look, you’re all set to add the spinach.
  3. Don’t worry – garlic won’t burn when mixed with spinach. Use the spatula to stir it and mix it with garlic. Add salt according to taste, and it should be done in less than 5 minutes.

If you need some help boiling that egg, here is an instruction on how to hard boil it perfectly.

  • Lunch: Salmon & Sweet Potatoes

Salmon and sweet potato

40% of salmon is pure protein, and 15% are saturated fats. This is why nutritionists simply love adding salmon as a recommendation to almost every diet.


  • 2 of 6-ounce salmon steaks
  • Extra virgin olive oil
  • Salt and pepper for seasoning
  • 1 pound of sweet potatoes
  • Rosemary or basil


  1. Heat 2 tablespoons of olive oil in a skillet, and as soon as you’ve seasoned salmon steaks to your taste, throw them in. Be careful! The steaks will be done in a matter of just a few minutes. Flip it, press it against the pan to drain some juices from it, and they are good to go.
  2. As far as sweet potatoes go, simply chop them up, pour in some olive oil (no more than 2 tablespoons), mix it with a pinch of rosemary or basil and roast them in the oven. Oven should be on 400° F, and you should prepare this part before you start grilling that salmon in fact, since it will take 45 minutes approximately for potatoes to roast properly
  • Dinner: Beef & Grilled Veggies


Again, a beef is a choice that is extremely high on protein, and a steak contains as much as 52%. However, it can also be high on fats and salt, so if you are planning on having a meal that is as heavy as this one is, make sure that you’ve been active all day.


  • 2 boneless steaks, 1 ½ inches thick
  • Salt and pepper for seasoning
  • Extra virgin olive oil
  • Your favorite veggies


  1. Preparation is easy. Simply heat the pan, pour in a tablespoon of olive oil and throw in seasoned steaks. Flip the steaks a few times, but don’t drain them too much or they will thicken and you will lose all of that juicy flavor.
  2. When it comes to grilling veggies, here is a helpful piece of advice! Always grill them on a perfectly clean grill, and avoid the temptation to move them around. If you manage to do so, they won’t stick to the grill and the only thing you have to do is flip them once.

Be advised that in order for this plan to work, you simply have to embrace the lifestyle as well and start exercising today. If you love this daily menu, continue reading a monthly one here, and take care of yourself.

All the best!

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