Diabetic Diet Guidelines

SUGGESTED GUIDELINES FOR DIABETICS

Follow a low GI index diet, GI indexes are measured by how rapidly foods break down and how quickly they are released into the bloodstream.

Consuming foods with low glycemic index for these types of foods raise the blood glucose levels slowly,
thereby avoiding quick sugar boosts. Avoid foods with a high glycemic index. Foods containing high carbohydrate contents (bread, rice, pasta, potatoes, sweets and pastries) and therefore high GI indexes must be avoided.

A healthy diet should consist of fresh fruit and vegetables. However, there are fruits as well as vegetables that do contain a high glycemic index such as bananas, parsnips and various others.

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Stick to breakfasts of whole grain cereals and bran. Eat only bread made from whole grain such as stone ground flour and whole wheat flour. Sour dough breads can be incorporated in a low glycemic diet. Brown and basmati rice have low indexes.

Maintain regular exercise as it assists with the fat burning process as well as reduces blood glucose levels.

Creamy Roasted Sprouts n' Pasta
jazzijava / Foter / CC BY-NC-ND

LIST OF LOW GI FOODS WHICH BALANCE BLOOD SUGAR

(as well as medium - eat sparingly & high - avoid):

BREAKFAST

Low GI

Oat bran; Rolled Oats; Untoasted Muesli; Porridge

Medium GI

Shredded Wheat; Porridge Oats; Special K

High GI

Cornflakes; Branflakes; Coco Pops; Puffed Wheat; Cheerios; Rice Krispies; Weetabix

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STAPLES

Low GI

New Potatoes; Spaghetti; Egg Fettuccini; Brown Rice; Buckwheat; White long grain rice; Pearled Barley; Yam; Sweet Potatoes

Medium GI

Basmati Rice; Couscous; Gnocchi; Baked Potatoes; Wild Rice

High GI

Instant White Rice; Glutinous Rice; Short Grain White Rice; Tapioca; Fresh Mashed Potatoes; French Fries; Instant Mashed Potatoes

BREAD

Low GI

Soya and Linseed; Wholegrain Pumpernickel; Heavy Mixed Grain; Whole Wheat; Sourdough Rye; Sourdough Wheat

Medium GI

Croissant; Hamburger bun; Pita, white; Wholemeal Rye

High GI

White Bread; Bagel; French Baguette

SNACKS & SWEET FOODS

Low GI

Snickers Bar (high fat); Nut & Seed Muesli Bar; Sponge Cake; Nutella; Hummus; Peanuts; Walnuts; Cashew Nuts; Nuts and Raisins; Oatmeal Crackers

Medium GI

Ryvita; Digestives; Blueberry muffin; Honey

High GI

Pretzels; Water Crackers; Rice cakes; Puffed Crispbread; Donuts; Scones; Maple flavoured syrup

LEGUMES

Low GI

Kidney Beans (canned); Butter Beans; Chick Peas; Haricot/Navy Beans; Lentils, Red; Lentils, Green; Pinto Beans; Blackeyed Beans; Yellow Split Peas

Medium GI

Beans in Tomato Sauce; Vegetables

Low GI

Frozen Green Peas; Frozen Sweet Corn; Raw Carrots; Boiled Carrots; Eggplant/Aubergine; Broccoli; Cauliflower; Cabbage; Mushrooms; Tomatoes; Chillies; Lettuce; Green Beans ;Red Peppers; Onions

Medium GI

Beetroot

High GI

Pumpkin; Parsnips

FRUITS

 Low GI

Cherries; Plums; Grapefruit; Peaches; Peach, canned in natural juice; Apples; Pears; Dried Apricots; Coconut; Coconut Milk; Kiwi Fruit; Oranges; Strawberries; Prunes

Medium GI

Mango; Sultanas; Bananas; Raisins; Papaya; Figs; Pineapple

High GI

Watermelon; Dates

DAIRY

Low GI

Whole milk; Skimmed milk; Chocolate, dark; Sweetened yoghurt; Artificially Sweetened Yoghurt; Custard; Soy Milk

Medium GI

Icecream

Also see: this post for information about Glycemic Load

SUPPLEMENTS:

One of the best combined supplements is the Metagenics MetaglycemX.

It is an advanced formula containing a blend of green tea, cinnamon, alpha-lipoic acid, and a broad foundation of nutrients as part of a healthy diet to promote healthy blood sugar levels already in the normal range.

Metaglycemx also supplies vitamin C, E, vitamin B6 (Pyridoxine), vitamin B12, biotin, niacin, chromium, manganese, magnesium, vanadium, potassium, zinc, Coenzyme Q10, inositol, gamma-linolenic acid (GLA), carnitine and taurine.

These nutrients provide a comprehensive foundation for optimal blood sugar health by featuring optimal levels of essential vitamins and minerals for those with blood sugar concerns.

Please post any queries.

Charlie

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About The Author:
After eight years in the retail side of the health industry, much accumulation of knowledge and information I changed industries completely and gone back to my graphic design roots. I still wish to help inform people on natural alternatives, as well as help people when they are choosing to use natural alternatives to treat disorders, diseases and distresses.
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Posted in: Health,Useful Guides by on April 13, 2013 @ 9:57 pm

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