One of the keys to managing or reversing diabetes is to focus on consuming foods with a low glycemic index. Read this crucial information if you or someone you love has diabetes. I’ve also included two bonus recipes and a video to my 5 Secrets for Reversing Diabetes. 

I know it can sometimes feel confusing and restrictive when you are told to consume foods with a low glycemic index. I’d like to tell you why it’s important and relieve your anxiety by showing you what foods you can eat and how to make it fun.

Glycemic index is a number that is assigned to various foods, based on research and testing, to know how much impact they will have on blood sugar levels. Diabetic patients (or anyone wanting to lose weight) need to choose foods with a glycemic index of 60 and below to improve their health or reverse their disease. Foods which have a low glycemic index tend to be absorbed into the body more slowly as opposed to foods with a high glycemic index, thus resulting in a slower rise in blood glucose and insulin levels. That’s exactly why we want to help you wean yourself off of medications and become a healthier you.

So now that you are convinced about why it’s important, there are some foods to avoid. Here are a few of the most common offenders and their glycemic index.

Glucose 100
White potato 85
Watermelon 72
White rice 72
White bread 70
Cantaloupe 65

However, you are free to enjoy all of the following! See table below.

sweet potato 60 whole wheat bread 49 peach 42
pineapple 59 white pasta 41 chickpeas/kidney beans, and other beans 28
wild rice 57 strawberry/ blueberry 40 cherries 22
honey 55 apple 38 agave 19
maple syrup 54 pear 38 cauliflower 15
kiwi 53 whole wheat pasta 38 eggplant 15
mango 51 grapes 46 lettuce, spinach 15
ripe banana 51 peach 42 soybeans 18
brown rice 50 mango 51 tomato, zucchini 15
broccoli, mushroom 10 cabbage 10 kale 3
corn tortilla 46 oatmeal 55 carrots 39

I know you’re so excited to see that there is more abundance than limitations placed on you. The foods in the table above are nutritious and very delicious. However for those with slightly higher numbers, such as mangoes, rice, and sweet potatoes, remember to watch your portion sizes! For example, one small mango is enough for one sitting and not a bowl of mangoes.

The foods with the low glycemic indexes, such as kale and cabbage, can be eaten in abundance. Don’t like kale? I got you covered! Here is my delicious Steamed Kale recipe with a bonus recipe of my delightful Coconut Chickpea Curry. They are so easy to prepare, so I hope you give them a try today along with a serving of brown or wild rice or baked sweet potatoes. These recipes come from my cookbook Incredibly Delicious Vegan Recipes & Meal Plans. You may purchase your affordable copy here Incredibly Delicious Vegan Recipes. Bon appétit!

Steamed Kale

1 tablespoon olive oil
½ medium onion, chopped
1 small tomato, chopped
½ medium green bell pepper, chopped
1 bundle kale, chopped (spinach can be substituted for kale)
2 sprigs of fresh thyme
1 teaspoon McKay’s chicken-style seasoning (or other MSG-free all-purpose seasoning)

Place oil in a saucepan on low-medium heat. Sauté onion, bell pepper, and tomato for 3-5 minutes. Add the chopped kale and remaining ingredients. Allow to simmer for another 7 to 10 minutes. Taste and add extra seasoning or salt, if desired. Serve with oven roasted potatoes.


Coconut Chickpea (Garbanzo bean) Curry

1 cup coconut milk
2 teaspoons curry powder
2 teaspoons turmeric
½ cup chopped onions
2 cloves of garlic, mashed and chopped
1 teaspoon thyme
1 teaspoon cumin
2 teaspoons savory seasoning salt
1 teaspoon salt (or to taste)
2 (15-ounce) chickpea cans
1 small potato (cubed)
A dash of scotch bonnet or cayenne pepper (optional)

In a large, deep, pot, first sauté a small amount of coconut milk with the curry and turmeric. Allow it to simmer for 2 to 3 minutes on low to medium heat. Add the onion, garlic, thyme and other spices. Add potato and chickpeas. Add the remaining portion of coconut milk and allow it to simmer on low to medium heat for another 30 minutes or until potato is tender.


As a BONUS, I’d also like to share with you my video on Foods to UNDO Diabetes. Watch it here! https://www.youtube.com/watch?v=y3CsTLAt-u8

To your health,

Dona Cooper-Dockery, MD


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