By: Richard Bleuze
When it comes to maintaining good blood sugar levels, a healthy diet is vital.
Especially if you are a diabetic. People with diabetes have to take extra
care to ensure their diet is properly balanced with their insulin and oral
medications. The right meal plan will help any diabetic improve blood
glucose levels, blood pressure and cholesterol numbers. It will also keep
their weight on track.
All diabetics must control their refined carbohydrate intake. These types of
carbohydrates increase blood glucose levels. While some promote health,
others when eaten often and in large quantities, may increase the risk for
diabetes.
Carbohydrates come from a wide array of foods including fruit, vegetables,
beans, milk, popcorn, potatoes, cookies, spaghetti and corn. The most common
and abundant ones refined in are sugars, fibers and starches. It is advised
that if you are a diabetic, you should avoid white bread, rice and pasta,
along with foods containing unnaturally added sugars.
Diabetics should consume carbohydrate-rich foods close to their natural form.
These items have greater vital nutrient density. Whenever possible, replace
highly processed grains, cereals and sugars with natural whole-grain products.
Eating complex carbohydrates rich in fiber significantly lower blood sugar
levels. It is suspected that soluble fiber may play an important role in
glucose control. It is capable of slowing down the digestion and absorption
of carbohydrates and increasing the sensitivity of tissues to insulin, which
thereby prevents a rise in blood sugar.
It is recommended diabetics eat 13 fiber-rich servings of fruits, veggies,
beans and grains daily. Soluble-fiber rich foods include orange and
grapefruit segments, prunes, cantaloupes, papayas, raisins, lima beans,
zucchini, oatmeal, oat bran and granola. Other foods high in soluble fiber
include barley, peas and strawberries.
The glycemic index system, or GI, is a good guideline for diabetics to follow.
Invented in the early 1980s by University of Toronto researchers, the
glycemic index ranks carbohydrate foods by their effects on blood sugar
levels.
The GI assigns carbohydrate-containing foods a number based on how they
affect blood sugars. The number indicates how quickly the food breaks down
during digestion. The longer the body has to break an item down into
glucose, the slower the rise in blood-sugar levels, and the lower the GI.
Products with a GI less than 55 are preferred.
Natural supplements are a good implements in the fight against diabetes.
Adding a half a teaspoon of cinnamon to any meal can stabilize blood sugar
swings. Many diabetics also use supplements with vitamins, herbs and
medicinal teas. Incorporating natural ginseng into a diet can produce
positive affects. This herb, which is recognized throughout China to have
healing properties, has been known to help improve fasting blood glucose
levels and increase insulin secretion.
The easiest method to control diabetes is through proper diet. An eating
plan high in fiber and low in refined carbohydrates will ensure the best
strategy to beat the disease.
If you enjoyed this post, make sure you subscribe to my RSS feed!
