I like Dr Kurt Harris' no-nonsense approach to nutrition. He suggests to avoid justifying our choices based on pseuodo-science assumptions as to what early humans must have eaten, since it's so clear what they Didn't Eat. When I compare these ideas to typical instructions on how to lose weight, I have to admit I am totally confused. I look at one book that says low-fat milk over a small serving of Special K is a perfect breakfast. Other folks say bacon and eggs is the way to go.
Because of my own blood chemistry and my own reactions to pancakes, maple syrup, orange juice, etc., I want to give this plan a serious try. The science behind avoiding diabetes seems to be to be quite sound. Most diet books lack any scientific reasoning.
My own experience matters a lot. When I was diagnosed with gestational diabetes, the hospital nutritionist recommended bagels for breakfast since I was having trouble keeping food down. I stayed off insulin by eating ham and grapefruit, and no grains (pasta, rice, etc.). I was lucky to have an OBGYN who had recommended The Zone diet to me. When I started following the diet, I saw my face change. I lost that puffy look - I looked healthier and the hollows of my cheeks reappeared. Dr Harris posted an anecdote about recovery from diabetes. Here are his suggestions for getting started.
1 Eliminate sugar (including fruit juices and sports drinks) and all flour
2 Start eating proper fats - Use healthy animal fats to substitute fat calories for carb calories. Drink whole cream or half and half instead of milk.
3 Eliminate grains
4 Eliminate grain and seed derived oils (cooking oils) Cook with butter, animal fats, or coconut oil.
5 Get daily midday sun or take 4-8000 iu vit D daily
6 Intermittent fasting and infrequent meals (2 meals a day is best)
7 Fruit is just a candy bar from a tree. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation.
8 Eliminate legumes
9 Adjust your 6s and 3s. Pastured (grass fed) dairy and grass fed beef or bison avoids excess O-6 fatty acids and are better than supplementing with 0-3 supplements.
10 Proper exercise - emphasizing resistance and interval training over long aerobic sessions
11 Eliminate milk (if you are sensitive to it, move this up the list)
12 Eliminate other dairy including cheese- (now you are "orthodox paleolithic")