Recovery Program for Sugar Metabolism – Health Space Blog

Adapted By Dr. Kate Wood

From The Sugar Control Bible and Cookbook by Dr. Jacqueline Paltis

Do you have sugar cravings? Do you get tired slumps during the day? Do you have problems sleeping or wake up feeling tired no matter how many hours you have been in bed for? Maybe you have anxiety?

All these symptoms are often related to the way you metabolise sugar. What if we told you we could balance your sugar metabolism and decrease, if not eliminate many of the symptoms just mentioned?

Our bodies are incredibly smart and have we self-healing ability if we are balanced (physically, chemically, emotionally and spiritually). In our fast paced world it is sometimes hard to find the time or the money to spend on our health.

Virgil said our greatest wealth is health? What are you able to achieve without your health? How long will you wait before putting much needed time and money into protecting your greatest asset?

The good news is that there are many things you can do to help your health that don't take a lot of time or money — and balancing your sugar is one of them!

At Health Space we have many skilled TBM practitioners in all our our clinics that can help you on your way to better health and wellbeing by balancing your sugar!

This diet is to help you re-establish your sugar control mechanism. Please follow it very closely. As your condition improves, your practitioner will add various foods. The object is to return you to a normal, well-balanced diet as soon as your body will allow it. The closer your follow this diet, the sooner your body will respond.

Note: Prior to beginning this Program, consult with your current health care professionals. Although this program is based on recommendations that have been utilized for decades and have been proven to be effective and completely safe, there are certain individuals and medical conditions that can make elements of this program unsuitable.

Drink Water

MANDATORY: 43ml per kg of body weight per day EVERY day

  • You must drink your minimum every day and up to a litre over that is recommended
  • Water means pure water with nothing added.
  • Filtered water is recommended.
  • Include a glass of warm water with freshly squeezed juice of half a lemon first thing in the morning to aid digestion and alkalinity.

Specific Supportive Information

  • Exercise: You must exercise at least 20-30 minutes per day (60 minutes is recommended)
  • Eat Breakfast:  A substantial breakfast (i.e. bacon and eggs), even if you do not feel like eating, is crucial in stabilizing blood sugar. Fruit and yogurt is NOT sufficient.
  • Eat Frequently: You must eat at least every two hours of your waking day. A simple snack is sufficient. Suggested snacks: cheese, fruit, plain yogurt w/fruit, hard boiled eggs, allowed raw nuts, toasted sprouted bread w/butter, cooled piece of bacon,  DO NOT FAST FROM FOOD OR DRINK WHILE ON THE SUGAR CONTROL PROGRAM!
  • Sleep: Extinguish all light sources in sleeping quarters. Avoid stimulating activities and foods for a minimum of 1 hour prior to retiring. Retire and awaken at the same time each day. Ask your practitioner for other tips on “How to Get a Good Nights Sleep” if you still aren’t sleeping well. Minimize your use of sleeping pills as much as you can (coordinate with relevant health professionals as needed). Ideally 8 hours a night is the minimum amount of sleep required to heal. Everyone has different needs.
  • Bowel Patterns Visit the toilet 10 – 20 minutes following each meal to enable re-establishment of a bowel evacuation following each meal. Ideally you should be eliminating your bowels 3 times a day. Minimize your use of laxatives. Increase natural fibres rather then supplements like metamusil where possible.
  • Salt: Salt food to taste. Note: Salt avoidance when drinking large amounts of water is unsafe. To minimize aluminum exposure and to provide other trace minerals, we recommend using unrefined salts such as celtic rock salt or pink himalayan rock salt.

Avoid Dairy

  • Dairy products, especially cow's milk based, are not recommended especially if you overweight, have skin problems, or tend toward constipation.
  • Goats milk and cheese can be eaten in small amounts.
  • Avoid all other milk – soy, almond, rice etc.
  • Yoghurt is allowed but must be natural and ideally organic.

Eat Whole Foods


  • Unlimited proteins including eggs.
  • You must eat at least 300g red meat per week (alternative is a methionine supplement but nothing substitutes for the real methionine!)


  • Unlimited green and red vegetables.
  • Yellow and orange vegetables in moderation.
  • Avoid starchy and white vegetables such as cauliflower and potatoes


  • Unlimited fresh seasonal fruit (remember fruit still contains fructose!).
  • Canned fruit may be consumed as long as it is canned in its own water or juice but not recommended.
  • Avoid dried fruit
  • Avoid fruit juices but if you do have juice it must be labeled "NO ADDED SUGAR". Those labeled "unsweetened" or "sugar free" may contain added sweeteners. Dilute juice 50/50 with water.


  • Consume any and all edible alliums (onion, garlic, leeks etc).
  • Avoid all legumes (soy, peanuts, kidney beans, lentils)
  • Avoid canola oil, margarine, frozen foods, packaged foods, tofu

Limit Your Intake of Grains

  • Two slices of rice bread or sprouted grain bread  may be eaten per day. Sprouted bread can be bought at good health food stores.
  • Basmati rice or roasted rice may be used. Place rice in a dry skillet and brown to a golden brown. Some kernels may pop. Cool. Store or cook as needed. Roasting changes the utilization of the rice within your body.
  • Avoid wheat, oats, barley and anything with grains in them (e.g. cereals, pasta’s breads).
  • Quinoa is allowed.

Avoid Sugars of all Kinds

  • Sucanat (or Splenda), a derivative of cane syrup, may be used as a sweetener in small quantities but not recommended.
  • Processed fructose is deadly and honey is a medicine, not a food.
  • Nutrasweet (Equal) is not suitable. It is 10% methyl alcohol and breaks down in the body to formaldehyde formic acid (all of which are poisons) and phenylalanine which can be a nerve poison even in moderate amounts.
  • Remember sugar whether “natural” or “artificial” still affects your body in the same way. Many of the names for sugar are listed below: sugar, invert sugar, brown sugar, sugar in the raw, sucrose, glucose, maltose, fructose, stevia, honey, syrups (maple, rice, corn, high-fructose corn), concentrated fruit juice, agave (90%+ sugar!!), sugar alcohols (xylitol, mannitol, sorbitol, malitol), aspartame (Nutrasweet, Equal), saccharin (Sweet’N’Low), acesulfame potassium (ACK, Sweet One, Sunnet), neotame, cyclamate.


  • Consume ONLY raw cashews, walnuts, pecans and Brazil nuts

No Caffeine

  • Limit coffee and tea. Decaffeinated coffee/tea or herbal tea 1-3 cups daily. (Does not count toward water intake per day.)
  • Remember most green tea’s contain caffeine.

Do Not Eat

Sweeteners & Anything Made with Sweeteners Refined Flour Foods Starchy Vegetables Other Ingredients, Sauces & Spreads

(Any)-ose Barley Malt Carob Cocoa Corn Syrup Cyclamates Dextrose Equal

Concentrate Fruit Spreads Fructose Glucose Honey


Mannitol Maple Syrup Molasses MSG Nutrasweet Rice Syrup Saccharin Sorbitol Sucrose Sugar Sweet-N-Low

e.g. Candy

Incl. Breath Mints

Chewing Gum


Ice Cream

Inc. Soy, Rice

Fizzy drinks, Incl. Diet Soy, Rice Milk Yogurt, Flavored Yogurt, Frozen yoghurt




Cereal bars



Frozen Foods

Granola & Granola Bars


Protein Bars, Rice Crackers, Wheat Products

Arrowroot, Burdock Root ,Cauliflower Corn, Jerusalem, Jicama, Parsnips,

Potatoes incl:

Irish Potatoes Potato Starch Red Potatoes


Rutabaga Turnips


Alcohol: All Caffeine Canned Foods

All Processed e.g. Velveeta, Singles

Dried Beans



Dried Fruit

incl. Raisins

Fried Foods

Frozen Foods

Fruit Concentrates

Baking Powder, Baking Soda, Barbecue Sauce, tomato sauce, Extracts, Ketchup, Margarine, Mayonnaise

Nut Butters

e.g. Peanut, Almond

Salad Dressing Shortening Starch

White Potato Corn

Table Salt (Sea Salt-OK)

Vegetable Oils

Incl. Crisco

Worcestershire Sauce

Recommended Foods

Proteins Unlimited Vegetables Limited Vegetables Fruits Other

Red Meat:

at least 9 oz (300 g) / week:




Organ Meats:


Kidney Venison

White Meat: All

Seafood: All

Eggs: All



Cream Cheese Goat cheese and milk, Sour Cream Yogurt, Plain Cheeses/All Aged

Nuts: Raw from recommended list

Especially: Almonds/Not Initially Brazil Nuts Cashews Pecans/Not Initially

Seeds: All

Alfalfa Sprouts Anise Root Artichokes Asparagus

Bean Sprouts Beans, Green Beans, Wax Beet Greens Bibb Lettuce

Bok Choy Broccoli Brussels Sprouts Cactus

Carrot, Raw Capers Cabbage: All Celery Chicory

Chili Peppers Chinese Cab Chives

Collard Greens Comfrey Leaves Coriander Leaf Cucumber


Dandelion Greens Flowers, Edible Eggplant

Endive Escarole Fennel Fiddlefern Finocchio Garlic Gherkins Grape Leaves Kale

Kohlrabi Lettuce (All)

Mushrooms Mustard Grns Nasturtium Lvs Olives

Onion, Raw Parsley

Peppers: All, Incl. Hot

Pickle, Dill Pimentos

Poke Greens Radishes Sauerkraut

Watch Ingredients Snow Peas

Sour Grass Spinach

Squash, Summer

Cassera Chayote Cocozeile Cymling Pattypan Scalloped Spaghetti Straight Crookneck Veg. Marrows


String Beans Summer Savory Sunflower Greens

Swiss Chard Truffles

Turnip Greens Watercress Winter Melon

170g portions 4-6 times/week Artichoke Hearts Bamboo Shoots Beets (Fresh only) Brussels sprouts Carrots, Cooked Celeriac



Onions, Cooked Oyster Plant Peas

Pumpkin Rutabagas Scallions Squash, Winter

Fresh, 100% Fruit only. Incl. but not limited to:

Berries (all)

Blackberries Blueberries Boysenberries Cranberries Huckleberries Loganberries Raspberries Strawberries

Apples Apricots Avocado Banana Caimito Cherries Coconut, Raw Dates, Fresh Figs, Fresh Grapefruit Grapes Guava, Kiwi Lemon, Lime Mango Nectarine Orange Papaya

Paw Paw

Peach, Pear Pineapple, Fresh Plums

Tangerine Tomato, Raw Ugli Fruit

Melon: All = Cantaloupe Casaba Melon Honeydew Muskmelon Watermelon

Cold Pressed Oils:

Almond Oil    Barage Oil

Canola Oil   Evening Primrose Flax Seed Oil 


Olive Oil

Peanut Oil

Rice Oil

Safflower Oil

Sesame Oil

Walnut Oil

100% Sprouted grains only

Basmati Rice Rice: Cooked Properly

No Instant Rice

Food Cooked in Wine


Mustard Pepper

Sea Salt


(Watch Ingredients) Vinegar: All Yeast: All

Miscellaneous: Seaweed Undried Beans (Not Initially)

Author: Kate Wood

Kate has represented Australia as an 800m runner, winning five Australian titles and competing on the international stage. She also lectured track & field at the Australian College of Physical Education. After being forced into an early retirement due to injury, Kate turned to helping others with their health and wellness, with a special focus on families, pre-conception, pregnancy and paediatrics.

FREE DOWNLOAD: practitioner-approved guides to move better, sleep better, feel better

FREE DOWNLOAD: practitioner-approved guides to move better, sleep better, feel better

Get our top 3 resources to improving your upper and lower body mobility, plus our sleep essentials guide from our integrated team of health practitioners.

  • Hidden
  • This field is for validation purposes and should be left unchanged.

Not sure what treatment you need?
Click here to ask a health practitioner

Not sure what treatment you need?

Do you have particular pain or symptoms but are not sure which health treatment or practitioner is right for you? Please get in touch and one of our practitioner team will respond to you with personalised assistance.

  • This field is for validation purposes and should be left unchanged.