EAT AS MUCH OF THESE FOODS AS YOU LIKE

• Vegetables (except potatoes and sweetcorn, which are high in  insulin-spiking carbs)
• Raw nuts and seeds
• Healthy oils: extra-virgin olive, avocado, walnut, coconut, cocoa butter, flaxseed, macadamia and sesame
• Meat and eggs (preferably free-range and organic as they have more healthy omega-3 fatty acids)
• Cheese, preferably full-fat
• Non-sugary condiments — mustard, horseradish, tapenade, salsa, mayonnaise, vinegar, gluten-free soya sauce, chilli or hot pepper sauces.
• Linseed, avocados, olives, coconut, spices, cocoa (unsweetened).

EAT SMALL AMOUNTS  OF THESE FOODS

Have a maximum of 100g or 100ml of each of the following per meal, as more than this can increase blood-sugar.

• Dairy products other than cheese (this is because dairy proteins  can increase the release of insulin, but the fermentation process required to make cheese reduces this effect)
• Fruit. Berries are best, but be careful of the most sugary fruits, including pineapple, papaya, mango and banana
• Fresh fruit juices
• Wheat-free and gluten-free grains, such as quinoa, millet, buckwheat, brown and wild rice, oats (have a maximum of 50g of these sorts of grains per meal)
• Pulses such as black beans, kidney beans, broad beans, lentils, chickpeas, sweet potatoes
• Soya products — tofu, edamame, soya beans.

AVOID THESE FOODS ALTOGETHER

• Wheat products
• Unhealthy oils — hydrogenated, polyunsaturated (especially corn, sunflower, safflower, grapeseed, cottonseed, soya bean)
• Gluten-free foods — specifically those made with cornflour, rice starch, potato starch or tapioca starch. The starches used to replace wheat can send your blood-sugar even higher than wheat
• Dried fruit — figs, dates, prunes, raisins, cranberries
• Fried foods
• Sugary snacks — sweets, chocolate, ice-cream, energy bars
• Sugary fructose-rich sweeteners — agave syrup or nectar, honey, maple syrup, high-fructose corn syrup, sucrose
• Sugary condiments — jellies, jams, preserves, ketchup (if containing sucrose or high-fructose corn syrup), chutney.