For one month, take this challenge. Adventist Vegetarian Diabetics recommends:
Make a list of what you eat that you would consider “processed foods.”
Determine which ones you could live without forever and remove them from your house (trash or donate, whatever works for you). And don’t buy them again.
Determine which foods you would like to have an alternative for and find acceptable alternatives for your personal dietary approach to managing diabetes.
Examples:
Recipes “from scratch” instead of boxed mixes (cakes, puddings, etc.) and canned (soups, pie fillings, etc.).
Cold-pressed (expeller-pressed) oils (olive oil, avocado oil, coconut oil, etc.) instead of high-heat processed oils (canola, corn, cottonseed, grapeseed, safflower, soy, sunflower).
Bake your own bread, rolls, muffins, etc. Ideally, low-carb nut flours.
Rolled oats or steel-cut oats instead of instant oatmeal. (Eventually, no oatmeal at all.)
Homemade condiments (mayonnaise, no-sugar ketchup, etc.)
Salad dressings, sauces, and gravies made from scratch instead of a packaged mix.
Cheese sauce made from real cheese instead of instant powder packets in a box.
Seasoning mixes made from your own herbs and spices instead of seasoning packets.
Coffee beans you grind at home instead of instant coffee.
Tea from tea leaves instead of instant tea.
Whole/full-fat dairy products instead of low-fat or non-fat. No powdered milk.
Fresh low-carb vegetables and fruits. Ideally, seasonally from local farmers’ markets.
Real potatoes instead of instant potatoes or boxed dinners. (Eventually, no potatoes)
Stevia (pure) instead of sugar. (Make sure the stevia you buy is not mixed with maltodextrin or any other form of sugar.)
If you are already eating totally unprocessed foods, take advantage of this time in October to explore new recipes that will enhance your chosen dietary lifestyle and approach to managing your diabetes. Plan to make whole meals of diabetic-friendly foods when entertaining during the upcoming holidays, both at home and when contributing to holiday events involving food.
Reference: https://eatingrules.com/october-unprocessed/
By blogger Andrew Wilder. Sells his own Meal Plan Guide and promotes his website. Apparently collaborates with manufacturers and distributors of what he considers “unprocessed foods,” such as Bob’s Red Mill. He writes:
“Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with whole-food ingredients. I call it ‘The Kitchen Test.’ If you pick up something with a label (if it doesn’t have a label, it’s probably unprocessed), and find an ingredient you’d never use in your kitchen and couldn’t possibly make yourself from the whole form, it’s processed.”
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Adventist Vegetarian Diabetics™ Recipe Book was published in April 2023. It can be found on Amazon at ( https://www.amazon.com/Adventist-Vegetarian-DiabeticsTM-Recipe-Book/dp/B0C1JJTGLW/) in both Kindle and paperback formats.
Our classic book, Adventist Vegetarian Diabetics, 2nd Edition, was published in May 2023. It can be found on Amazon at ( https://www.amazon.com/dp/B0C5KNKS8B) in both Kindle and paperback formats. NEW! This book is now available as an audiobook, using an A.I.-generated voice. Check it out at https://www.amazon.com/ITEM_NAME/dp/B0D11Z3382/ref=tmm_aud_swatch_0.
We encourage you to join our Facebook group for Adventist Vegetarian Diabetics™ in order to ask questions, make comments, and share your own experiences. If you are not a member of the Facebook group for Adventist Vegetarian Diabetics but would like to be, please click the link and request to join. You will be asked 3 questions. Here’s a description of the Facebook group.
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