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.
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.
LIST OF LOW GI FOODS WHICH BALANCE BLOOD SUGAR
(as well as medium - eat sparingly & high - avoid):
Oat bran; Rolled Oats; Untoasted Muesli; Porridge
Shredded Wheat; Porridge Oats; Special K
Cornflakes; Branflakes; Coco Pops; Puffed Wheat; Cheerios; Rice Krispies; Weetabix
New Potatoes; Spaghetti; Egg Fettuccini; Brown Rice; Buckwheat; White long grain rice; Pearled Barley; Yam; Sweet Potatoes
Basmati Rice; Couscous; Gnocchi; Baked Potatoes; Wild Rice
Instant White Rice; Glutinous Rice; Short Grain White Rice; Tapioca; Fresh Mashed Potatoes; French Fries; Instant Mashed Potatoes
Soya and Linseed; Wholegrain Pumpernickel; Heavy Mixed Grain; Whole Wheat; Sourdough Rye; Sourdough Wheat
Croissant; Hamburger bun; Pita, white; Wholemeal Rye
White Bread; Bagel; French Baguette
SNACKS & SWEET FOODS
Snickers Bar (high fat); Nut & Seed Muesli Bar; Sponge Cake; Nutella; Hummus; Peanuts; Walnuts; Cashew Nuts; Nuts and Raisins; Oatmeal Crackers
Ryvita; Digestives; Blueberry muffin; Honey
Pretzels; Water Crackers; Rice cakes; Puffed Crispbread; Donuts; Scones; Maple flavoured syrup
Kidney Beans (canned); Butter Beans; Chick Peas; Haricot/Navy Beans; Lentils, Red; Lentils, Green; Pinto Beans; Blackeyed Beans; Yellow Split Peas
Beans in Tomato Sauce; Vegetables
Frozen Green Peas; Frozen Sweet Corn; Raw Carrots; Boiled Carrots; Eggplant/Aubergine; Broccoli; Cauliflower; Cabbage; Mushrooms; Tomatoes; Chillies; Lettuce; Green Beans ;Red Peppers; Onions
Cherries; Plums; Grapefruit; Peaches; Peach, canned in natural juice; Apples; Pears; Dried Apricots; Coconut; Coconut Milk; Kiwi Fruit; Oranges; Strawberries; Prunes
Mango; Sultanas; Bananas; Raisins; Papaya; Figs; Pineapple
Whole milk; Skimmed milk; Chocolate, dark; Sweetened yoghurt; Artificially Sweetened Yoghurt; Custard; Soy Milk
Also see: this post for information about Glycemic Load
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.
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.
(Read more posts by Charlie)