Why the Orange List is “Eat Sometimes”
The goal in type 2 diabetes remission is to improve insulin responsiveness. Insulin is the hormone that helps move glucose from your blood into your cells. When you’re insulin resistant, this process doesn’t work properly, leading to higher blood glucose and a greater risk of complications.
By lowering carbs and focusing on the Always Eat (Green) List, you reduce your insulin demand and give your body a chance to heal. Once your HbA1c drops below 6%, this shows you’ve made significant progress in reversing insulin resistance.
At this point, some people may carefully reintroduce certain higher-carb whole foods from the Eat Sometimes (Orange) List.
How to Approach Orange List Foods
These foods are not off-limits; they simply call for mindful portioning and balanced choices. Here’s how to do it:
- Wait for the Right Time
Only introduce Orange List foods once your HbA1c is below 6%. This ensures your body is in a better place to handle a slightly higher carb load.
- Limit Frequency
Think of Orange List foods as occasional treats for variety — not daily staples. A good guide is once or twice a week, not every day and not every meal.
- Choose Whole Foods
Stick to natural, minimally processed foods like sweet potato, butternut, or certain fruits. Avoid refined or fast foods — these belong firmly on the Never Eat list.
- Pair with Protein and Fat
This is the key to reducing blood sugar spikes. Here’s why protein matters:
- Slows digestion: Protein takes longer to break down, which delays how fast carbs turn into glucose in your bloodstream.
- Supports insulin response: Protein stimulates a modest insulin release, helping your body move glucose into cells more effectively.
- Improves satiety: Protein helps you feel full for longer, which reduces the urge to overeat carbs.
👉 Example: Instead of eating sweet potato on its own, have it alongside grilled chicken and spinach with olive oil. This combination results in a gentler, steadier blood glucose rise.
- Test, Don’t Guess
Everyone’s tolerance is different. Use your glucose monitor:
- Check before the meal.
- Test again 2 hours later.
- If your reading rises more than 2 mmol/l, that food may not be a good fit for you (yet).
- Be Mindful of Portions
Serving size matters. Start small — for example, half a small sweet potato instead of a full one. Build awareness of how much your body can handle without pushing you out of range.
- Remember, Movement is Your Ally
Reintroducing Orange List foods can still push your blood sugar higher, even with an HbA1c under 6%. That’s why physical activity remains essential:
- Muscle uptake of glucose: When you move, your muscles act like sponges, soaking up glucose from your blood without needing as much insulin.
- Post-meal walks: A 10–15 minute walk after eating can flatten out a glucose rise from Orange List foods.
- Consistency over intensity: You don’t need long workouts — regular light to moderate activity makes a huge difference.
👉 Tip: If you’re testing an Orange List food for the first time, try pairing it not just with protein and fat, but also with a short walk afterwards.
