Meal 1 (breakfast): Omelette

4 eggs (or egg substitute like Egg Beaters)

Olive oil

¼ cup mozzarella cheese

½ cup spinach or arugula leaves

Ham slices (optional)

Salt and pepper

Heat a pan on the stove on medium heat with a light coating of olive oil on the bottom. Beat eggs in separate bowl until thoroughly stirred up. Pour eggs into pan and let it begin to set up. When it begins to thicken, add cheese and spinach to top of egg mixture. You may want to fold the omelette in half to continue cooking or flip it to cook more thoroughly. Cook until eggs are fully set up. Salt and pepper to taste.

For meat-eaters, you could serve this meal with a side of bacon, or add slices of ham into the omelette.

Meal 2 (lunch): Low GI salad and berry parfait

2 cups lettuce, mixed greens, or spinach

½ cup olives

½ cup feta cheese

¼ cup almonds

Low carb salad dressing of your choice

Combine in large salad bowl; toss and eat.

1 cup low-fat, low-sugar yogurt (i.e. Yoplait Light, Dannon Light and Fit)

¼ cup strawberries (or other low GI fruit)

¼ cup blueberries (or other low GI fruit)

small amount of your favorite low-GI cereal, like All-bran (optional)

Create an even layer of yogurt in the bottom of a glass. Add a layer of fruit. Create another of yogurt on top of that, then another layer of fruit. Continue until you have used up the ingredients. Sprinkle a pinch or two of your cereal on top and eat with a spoon.

Meal 3 (dinner) :

1 lb cooked chicken, diced

1 14 oz can chicken broth

2 cans white kidney beans

1 diced onion

1 ½  tsp garlic powder

1 tbsp canola oil

1 tsp ground cumin

1 tsp oregano

1 cup sour cream (light)

Salt and pepper to taste

Rinse and drain beans. Combine all ingredients in large pot or crockpot. Allow to simmer for at least one hour. The longer it simmers, the better the flavors will combine. May be served topped with cheese.

You may intersperse other low glycemic index foods throughout your day in between meals as snacks, in order to help your blood sugar stay more stable. Fruit, veggies, and nuts are great options for these snacks. Low glycemic index foods may also be eaten as desserts, such as sugar-free candies or pudding.

Glycemic Index Recipes is a post from: Glycemic Index Food List where you can learn all about the GI diet!

The glycemic index diet focuses on eating foods that are low on the glycemic index (GI) scale. This scale measures different carbohydrates based on how quickly they are absorbed into the bloodstream. Lower GI scores are better for hunger management, energy maintenance, and blood sugar control. This diet has similarities to a low carbohydrate diet, but is not as strict – and just as effective, if not more! Because the GI diet distinguishes between “good carbohydrates” and “bad carbohydrates”, you will still be able to fit some healthy carbohydrates into your diet. Since carbs are the main source of energy the body runs on, this diet is much more sustainable over a long period of time than a strict low carb diet.

Here are the cornerstones of the GI diet.

1. Choose low or medium GI foods. While medium and high GI foods are not necessarily completely off limits, you should base the main part of your diet on low GI foods. High GI foods should be a special treat, eaten only rarely and in small amounts. You can find GI information online or in nutritional pamphlets or books. If you have a smartphone, you can download apps which contain GI information.
2. Choose natural foods over processed foods. This is a good rule of thumb when you’re looking for lower GI foods, but it isn’t foolproof. Added sugar almost always means a high GI value.
3. Eat consistently. Instead of opting for three larger, far-apart meals, it may be more beneficial for you to eat small snacks throughout the day to keep your blood sugar at a constant level. This will help you have more energy and feel more full. Keep the snacks small and healthy; low GI fruit or veggies are a good choice, as well as nuts or other sources of protein.
4. Focus on fiber and protein. Fiber helps you feel full and regulates blood sugar. Protein is a great source of energy and can also contribute to feeling full. When possible, choose lower-fat versions of the proteins you select. Vegetables are a great source of fiber; meat, eggs, and dairy products are good sources of protein.

You should talk to your doctor before starting any diet plan. Ask your doctor about what kinds and amounts of exercise are appropriate for you. If you are a diabetic, ask your doctor how this diet will interact with your disease. Chances are, your doctor will be thrilled to hear you are considering a low glycemic index diet, as these have been proven to be very effective in helping diabetics patients lose weight and regulate their blood glucose.

GI Diet Plan is a post from: Glycemic Index Food List where you can learn all about the GI diet!

The hypoglycemic diet focuses on eating foods which will not cause blood sugar crashes. How do blood sugar crashes happen? Well, carbohydrates are the body’s preferred source of food. When you eat a food containing carbohydrates, the body breaks those carbohydrates down into sugar and releases the sugar into the blood as blood glucose. If the carbohydrates being eaten are “simple” carbohydrates, it doesn’t take very long to break them down into sugars and send them into the bloodstream. This can cause a rapid influx of blood glucose, which is almost inevitably followed by a crash as the body tries to deal with this sudden imbalance.

Complex carbohydrates, on the other hand, are more difficult to break down and turn into glucose, so it takes the body longer to do so. The carbohydrates are released into the bloodstream much more slowly and consistently over a longer period of time. Because of this, there is usually no sugar crash following the consumption of complex carbohydrates.

The hypoglycemic diet focuses on consuming complex carbohydrates instead of simple carbohydrates. Other sources of fuel are also encouraged, particularly protein. Here are some tips and examples to help you in the construction of a hypoglycemic diet.

1. Choose whole grains over refined grains – like choosing wheat flour over white flour, whole grain bread over white bread, and wheat pasta over white pasta.
2. Eat fruits and vegetables – but be aware of their sugar content. Some fruits, like bananas and watermelon, have higher sugar contents than, for example, berries, which have a relatively low carbohydrate content. The same goes for vegetables; corn and potatoes are higher carbohydrate foods than lettuce and celery.
3. Choose more natural foods whenever possible. Processing foods tends to make them higher in sugar and carbohydrate content, and allows them to be digested more quickly.
4. Focus on protein. Lean protein is best, but any type of meat or other protein sources are acceptable.
5. Add snacks to your eating routine. They should be high in fiber and protein to help you feel more full. You may want to snack as often as every three hours – but make the snacks small enough that the calories don’t add up. This will help keep your blood sugar at more constant levels by providing a consistent input of food.

You should check with your doctor before starting any diet. Ask him or her how exercising can play into this diet, and how you should adjust your eating schedule accordingly.

Hypoglycemic Diet is a post from: Glycemic Index Food List where you can learn all about the GI diet!

High glycemic index foods tend to be more processed and less natural foods, although there are a few surprises. Some fruits and vegetables with high sugar contents can be considered high glycemic index foods as well. Conversely, not all unhealthy foods are high glycemic index. Some foods traditionally left out of a healthy diet can be very low glycemic index, like butter.

So, why are these foods important? Generally, high glycemic index foods are best avoided, particularly for people who are trying to watch their weight, or for diabetics. If these foods are integrated into a diabetics’ diet, it is best if they are consumed in very small amounts and very infrequently. The reason diabetics should avoid high glycemic index foods lies in the blood sugar response. Insulin is a hormone which responds to blood sugar and helps regulate its concentration in the blood. Since diabetics cannot manufacture enough insulin naturally, it is better not to introduce foods that will rapidly increase the patient’s blood sugar, since their insulin may not be able to keep pace.

Even for non-diabetics, concentrating on eating a lower-glycemic index food diet can be helpful in staving off some major health risks. Studies have linked regular consumption of high glycemic index foods with increased risk of obesity, diabetes, and cardiovascular health problems such as coronary heart disease.

Here are some examples of high glycemic index foods to mostly avoid, and their relative glycemic index scores:

• average soda – 70
• potato chips – 72
• watermelon – 72
• microwave popcorn – 73
• waffles – 75
• doughnut – 75
• rice cakes – 78
• broad beans – 80
• pizza – 80
• jelly beans – 80
• Corn Flakes – 81
• Rice Krispies – 82
• pretzels – 85
• baked potato – 85
• white baguette bread – 95
• parsnips – 97
• dried dates – 101

Did some of these foods surprise you? While not all of the foods listed are traditionally thought of as “unhealthy”, many of them are starchy or sugary foods which are highly processed. Most pastries or white dough products are high glycemic index foods. These foods are best avoided for diabetics or for people trying to control their blood sugar. Note, however, that these foods could be used in a pinch if someone is going into severe hypoglycemia.

If you or someone you know is showing signs of extremely low blood sugar, have them check their blood glucose using a meter if one is available. If it is low, administer a high glycemic index food and call for help. Soda or fruit juices are a good choice.

High Glycemic Foods is a post from: Glycemic Index Food List where you can learn all about the GI diet!

While many vegans choose this lifestyle out of personal conviction for animal rights, the vegan diet can offer significant health benefits to diabetes patients. In one pilot study, Georgetown researchers and representatives from the Physicians Committee for Responsible Medicine found that diabetics placed on a vegan diet lost twice the weight that diabetics on an American Diabetes Association diet did in a three-month period. The vegan dieters also reported that their blood sugar levels improved significantly, as well as asthma symptoms and cholesterol levels.

So, what does a successful vegan diet look like? Let’s look at the diet that the study participants had so much success with and see what lessons we can learn.

1. The vegan diet is made up primarily of produce, including fruits, vegetables, nuts and beans.
2. All foods should be unrefined, meaning that they are as little processed as possible. For example, whole grain bread is preferable over white bread. The more natural the food, the better.
3. A successful diabetic vegan diet should be low-fat to help further promote weight regulation. In the Georgetown study, no more than 10% of the participants’ total daily calorie intake came from fat.
4. The more fiber, the better. The participants in the pilot study aimed for 60-70 grams per day.
5. Meat and animal products are avoided completely.

This may sound like a lot of factors to watch initially, but the diet is more simple than it seems. By avoiding animal products and focusing on consuming plant products, these requirements are relatively easy to meet. Most fruits, vegetables, and beans are low-fat naturally and contain high amounts of fiber. They tend to be unrefined, complex carbohydrates which are released slowly into the bloodstream as blood glucose, helping you feel more energized and more satisfied throughout the day. Maintaining a steady blood sugar level is also crucial for diabetics because consistently fluctuating blood sugar levels can further complicate diabetic symptoms.

Also, if you’re trying to lose weight on a vegan diet to help your diabetes, it’s important to remember that managing weight is a game of calorie balancing. If you eat more calories than you burn in one day, you will gain weight; if you eat fewer calories than you burn, you will lose weight. If these numbers are equal, you will maintain your current weight. You can find calorie calculators online to figure out how many calories you need per day to maintain weight. By eating just 500 calories fewer per day, you can lose about a pound a week. Keep an eye on your total calorie consumption on this diet, and you will see the pounds just melt away.

References: http://www.pcrm.org/health/clinres/diabetes.html

Vegan Diabetic Diet is a post from: Glycemic Index Food List where you can learn all about the GI diet!

Here’s how to read a glycemic index food chart: a lower score means that the food takes longer to be absorbed into your bloodstream, and vice versa. On the glycemic index diet, lower index foods are meant to be the basis of your diet. Moderate scoring foods can be part of the diet, but should be avoided when possible. Higher scoring foods should be avoided or only eaten on very special occasions.

Here are some examples of common carbohydrate containing foods and their glycemic index scores, grouped into low, moderate, and high glycemic index score categories. To find examples of more foods, search the internet or refer to a dietary guidebook.

Lowest to highest glycemic index food chart list:

• Broccoli                      10
• Lettuce                       10
• Cabbage                     10
• Mushrooms                 10
• Onions                          10
• Red Peppers               12
• Soy beans                   18
• Cherries                      22
• Grapefruit                   25
• Barley, pearled           25
• Prunes                         29
• Dried apricots             30
• Lima beans                 32
• Nonfat fruit yogurt    33
• Low-fat ice cream      35
• Apple                          37
• Peach                          38
• Pear                            38
• All Bran with Fiber    38
• Plum                           39
• Strawberries               40
• Whole grain bread      40
• Orange                        42
• Peach, fresh                42
• Pear, canned               43
• English muffin           45
• Red Grapes                46
• Peas                            48
• Carrots            , raw                49
• Tomato sauce              49
• Rye bread                   50
• Mango                        51
• Banana                       52
• Buckwheat                 54
• Brown rice                  55
• Oat Bran                     55
• Fruit cocktail              55
• Oatmeal cookie          55

Moderate glycemic index foods

• Papaya                                    56
• Raisins                                    56
• Apricots, fresh            57
• Whole wheat pita       58
• Kiwi                           58
• Basmati rice                58
• Corn, fresh                 60
• Figs, dried                  61
• Raisin Bran                 61
• Apricots, canned        64
• Beets                          64
• Cantaloupe                 65
• Couscous                    65
• Oat bread                   65
• Pineapple, fresh          66
• Cream of Wheat         66
• Quick Oats                 66
• Puffed Wheat             67
• Cornmeal                    68
• Special K                    69
• Whole wheat bread    69

High glycemic index foods

• Froot Loops                70
• White bread                70
• Grapenuts                   71
• Watermelon                72
• Bagel, white               72
• Bran Flakes                74
• Cheerios                     74
• Cream of Wheat         74
• Shredded Wheat        75
• Pumpkin                     75
• Total cereal                 76
• Rice Krispies              82
• Corn Chex                  83
• Wild rice                     87
• Corn Flakes                92
• Parsnips                      97
• Dates                          103

So in summary you may want to steer away from the high GI foods for now until you are able to stabilize your sugars and your weight. You could always incorporate a few foods from the medium and high categories later on in your life.

Glycemic Index Food Chart is a post from: Glycemic Index Food List where you can learn all about the GI diet!

Low Blood Sugar

When your blood sugar is too low, you enter a state called hypoglycemia. If your blood sugar dips below 70 mg/dL, you may begin to experience some of the following symptoms:

-        A feeling of dizziness or nausea

-        Excessive perspiration (more sweating than you normally experience) or breaking out in a cold sweat

-        Accelerated heart rate

-        Shakiness or weakness

-        Nervousness

-        A tingly or numb feeling in the extremities, such as in fingertips

-        Hunger

-        Headache

The best treatment for mildly low blood sugar is consuming small amounts of sugar from a high carb, low fat and protein source until you feel better. Sipping at a soda or juice, or consuming a few tablespoons of table sugar, can help restore your blood sugar to more normal levels. At that point, it is advisable to have a healthy snack with more complex carbohydrates to help maintain your blood sugar at a healthy level.

If your hypoglycemia continues to progress, with blood sugar dropping below 55 mg/dL, you may experience more intense symptoms such as:

-        Mood swings inconsistent with your personality

-        Difficulty thinking or reasoning

-        Difficulty walking or talking

-        Blurred vision

-        Extreme fatigue or sleepiness

If you experience any of these symptoms, you should take immediate action. Follow the treatment guidelines described above, and consider calling your healthcare provider. Blood sugar levels dropping below 40 mg/dL can cause severe hypoglycemia, which can result in seizures, comas, brain damage, heart damage, or if left untreated, even death.

High Blood Sugar

High blood sugar, or hyperglycemia, can be just as serious a problem. Here are some symptoms of mild or early-stage hyperglycemia (blood sugar over 180 mg/dL).

-        Constant nagging thirst along with dry mouth

-        Frequent urination

-        Headaches

-        Unexplained weight loss

-        Blurred vision

-        Difficulty focusing

-        Fatigue

Note that some hyperglycemia symptoms are similar to hypoglycemia symptoms. It is important to measure your blood sugar, if you can, to make sure you do not mistake one set of symptoms for the other.

When untreated, long-term hyperglycemia can lead to skin and genital infections, severe vision impairment, nerve damage, and reduced ability to heal cuts and sores.

Hyperglycemia can be treated, in the long term, by improving diet, increasing exercise, or taking certain diabetes medications. Before embarking on any of these courses of treatment, you should consult your doctor, who will know the right combination of treatments for your unique case.

Regularly checking your blood glucose levels is the best way to monitor your diabetes and prevent extreme cases of hyperglycemia or hypoglycemia. Know your own body and its patterns, eat a healthy diet, and stay aware of any changes in your body to catch these blood sugar imbalances as early as possible.

Signs and Symptoms of Blood Sugar Problems is a post from: Glycemic Index Food List where you can learn all about the GI diet!

The glycemic index is a scale created to help rank carbohydrates based on how quickly your body digests and absorbs them when you eat them. Carbohydrates are the main source of fuel for the body, but not all carbohydrates are created equal. There are simple carbohydrates and complex carbohydrates, which your body breaks down into the simplest carbohydrate for fuel, glucose or sugar. Simple carbohydrates are easier for your body to break down, so they can be released into the bloodstream as blood glucose relatively quickly to be delivered to the muscles for fuel. Complex carbohydrates are harder to digest into blood glucose, so it takes the body longer to get these fuels into the bloodstream.

So what are the effects of eating one type of carbohydrate or the other? Simple sugars, when they rush into the bloodstream, require a rapid insulin response. This insulin response, in healthy people, causes a rapid drop in blood sugar after the initial spike, causing fatigue, irritability, and more hunger – often causing people to board the “blood glucose roller coaster”. They eat simple sugars, feel energized for a brief period of time, and then crash, causing them to crave more simple carbs to bring their blood glucose back up again. In diabetics, injected insulin must often be taken to handle this rapid influx of blood glycogen.

Complex carbohydrates, on the other hand, are released slowly and steadily into the bloodstream, causing less of a dramatic swing in blood sugar. This is easier for the body to handle, particularly for diabetics who want to avoid these extremes.

The glycemic index helps tell you how quickly a particular kind of food will be absorbed into the bloodstream. A higher number means that the food is absorbed quickly, with the highest score being around 100. A lower score indicates that the food is absorbed more slowly into the bloodstream as blood sugar.

The glycemic index, or GI, diet suggests that dieters focus as much as possible on low GI foods, defined as those foods with scores lower than 55. Moderate GI foods are acceptable, with scores between 56 and 69. High GI foods, with scores over 70, should be avoided.

Here are some quick tips for following the GI diet:

• Choose fruits and vegetables over sugary, processed snacks.
• Choose whole grains over more refined grains (i.e. whole wheat bread over white bread).
• If you must eat high GI foods, try to balance them with low GI foods in order to neutralize their effects.
• Many lists of foods’ GI scores can be found on the internet for your reference.
• Ask your doctor before starting the GI diet to make sure it is right for you.

The Glycemic Index Diet is a post from: Glycemic Index Food List where you can learn all about the GI diet!

Low carbohydrate diets work on the principle of avoiding carbohydrates, the primary source your body uses for fuel, and forcing it to tap into stored fat. For diabetics, low carb diets can be less stressful on the body because they don’t cause any rapid influxes of sugar into the bloodstream, which requires high amounts of insulin to deal with this sugar. Most low-carbohydrate diets suggest consuming between 20 and 50 grams of carbohydrates per day – much lower than the average daily recommendation of 300 g.

Almost all carbohydrate-free foods are animal products, since fruits, vegetables, and other plant products all contain complex carbohydrates. Other carbohydrate-free foods can be highly processed foods which contain a sweetening sugar substitute like aspartame or sucralose. Note that the latter of these foods are only “essentially” no-carb foods. They actually contain miniscule traces of carbohydrates, so if eaten in excess, those carbohydrates could actually begin to matter.

Here are some examples of no-carb foods:

• beef or steak
• chicken
• pork
• turkey
• duck
• lamb
• veal
• fish, like tuna, salmon, mahi mahi, sardines, flounder
• shellfish, like oysters, mussels, lobster, and crab
• eggs
• goose
• ham
• bacon
• venison and other game meats
• butter
• most oils, like olive, sunflower, and canola
• most seasonings, like salt
• artificially sweetened drinks
• coffee
• tea
• certain nuts, like macadamia
• olives
• Products which are marketed as zero carbohydrate foods – check the label, and read the nutrition facts to ensure that the foods are truly no-carb. Many no-carb candies and other treats exist, and are a great way to satisfy a sweet tooth on a low carbohydrate diet.

Note that eating a completely carbohydrate-free diet would be impractical and unhealthy; your body needs carbohydrates for fuel, and deprived of that fuel, you can feel fatigued and drained. Also, this kind of diet necessarily excludes fruits and vegetables which contain nutrients, vitamins and minerals which are crucial for a healthy lifestyle. Due to the limited selection of foods, a no-carbohydrate diet would get tedious very quickly.

However, a low carbohydrate diet can, if employed correctly and smartly, can be an effective way to control diabetes or lose weight. You should talk to your doctor before starting any diet plan, particularly if you have diabetes. Your healthcare provider will be able to help you tailor your plan to your individual needs, as well as give you advice on how to balance a diet with monitoring blood glucose and insulin levels.

Zero Carbohydrate Foods is a post from: Glycemic Index Food List where you can learn all about the GI diet!

If they have carbohydrates of any kind, they will eventually be broken down into your bloodstream as sugar. However, eating these kinds of foods is somewhat healthier than eating foods which contain pure sugar as an ingredient. You can always see whether foods contain sugar or other carbohydrates by referencing the nutrition label, located on the food packaging.

If no nutritional data is available, you can always look up the food on the internet, which provides many good nutritional databases.

Several vegetables are sugar-free, and these may be eaten as often as you like; they won’t affect your blood sugar significantly, and they also provide excellent nutrients like fiber and vitamins necessary for healthy living. These sugar free or essentially sugar free veggies include:

• Celery
• Lettuce
• Okra
• Spinach
• Broccoli
• Zucchini
• Brussel Sprouts
• Cucumber
• Cabbage
• Mushrooms

Most vegetables are safe for diabetics to eat, if consumed raw. Even if there are traces of carbohydrates in these foods, they are healthy carbohydrates which will not significantly alter blood glucose levels.

Meats are usually sugar-free foods as well, as long as they are not prepared with any sort of sugary sauce or marinade. Meats are good sources of protein, but it is advisable to select lower-fat versions of meat whenever possible. Poultry and fish are generally lower in fat than red meat, but red meat may still be eaten. Just try to choose the leanest cut available in the type of meat you want. Here are examples of sugar-free meats:

• Chicken
• Turkey
• Pork
• Fish
• Shellfish
• Beef/Steak
• Game meats (venison, etc.)
• Bacon
• Eggs

Other sugar-free foods are often available in the form of low-carb versions of popular desserts. These foods should not form the basis of your low-carb or low-sugar diet, but they can be great ways to satisfy a sweet tooth without sacrificing your health. You can find sugar-free versions of the following foods, and many more:

• Sugar free gelatin
• Sugar free pudding
• Sugar free chocolate
• Sugar free hard candy
• Sugar free juice drinks
• Sugar free soda

Additionally, although they contain natural sugars, these fruits have no added sugars and can be considered relatively low-carbohydrate. Be aware that they will affect your blood sugar to some extent, but can still be a part of a healthy diabetic diet.

• Berries (raspberries, strawberries, blueberries, cranberries, etc)
• Apples
• Pears
• Cherries
• Grapefruit
• Apricots
• Figs
• Rhubarb

A few more points on sugar-free foods for diabetics should avoid fruits like watermelon and bananas, as they have a relatively high carbohydrate content and can have a significant impact on your blood sugar.

Sugar-Free Foods for Diabetics is a post from: Glycemic Index Food List where you can learn all about the GI diet!

There are several different kinds of vegetarian diets, with varying levels of strictness.

Vegans are the strictest kind of vegetarians, abstaining not only from meat but from all animal products, including dairy products, eggs, honey, or other non-plant based foods. If being vegan is a lifestyle choice rather than a health choice, vegans may also avoid using animal products in other aspects of life, such as leather or wool clothing.

Lacto-vegetarians do not eat meat or eggs, but eat dairy products such as milk, cheese, and yogurt.

Lacto-ovo-vegetarians, like lacto-vegetarians, consume dairy products and egg products, but no meat.

Finally, some non-strict vegetarians will consume certain meat products: pescatarians will eat fish, but not other forms of meat, while pollotarians will consume poultry, like chicken and turkey, but not red meat.

Here, we will address a lacto-ovo vegetarian diet, but it may be adjusted accordingly if you adhere to a different kind of vegetarianism.

So, what are the benefits for diabetics who want to start a vegetarian diet? Well, vegetarianism is not a cure-all, but there are definitely a few health benefits that eating a plant-based diet can provide for anyone. Vegetarian diets have been shown to help maintain a healthy weight and reduce risks of cardiovascular disease, which can sometimes be present with diabetics.

Maintaining a healthy weight can help you better maintain your blood sugar at healthy levels; by decreasing percent body fat, you can increase your body’s ability to produce insulin. Also, eating a diet based on produce – fruits and vegetables – and whole grains can help maintain blood sugar levels better than a diet full of processed foods. These foods are broken down more slowly by the body and are released into the blood as blood glucose at steady rates, helping avoid the sugar “rush and crash”.

To access all of the health benefits of a vegetarian diet, it is important that you focus on low-fat protein sources such as skim milk, beans, tofu, etc. in order to get all of the protein your body needs. Also, check the carbohydrates you are consuming; complex carbohydrates are crucial for maintaining a healthy blood sugar level, as was explained above. Focus on fiber-rich foods; these can help you fill up faster and fight high blood cholesterol.

So, here’s the take home message for a vegetarian diabetic diet.

• Focus on consuming primarily plant products like fruits and vegetables.
• Choose whole grains over refined carbohydrates to maintain steady blood sugar.
• Look for low-fat sources of protein, such as low-fat dairy products, beans, and certain types of nuts. If you are not a strict vegetarian, you can supplement these sources with fish or poultry – prepared in a healthy, low-fat recipe.

Vegetarian Diabetic Diet is a post from: Glycemic Index Food List where you can learn all about the GI diet!

When you’re looking for carbohydrate-rich foods, think whole grains instead of refined, as well as focusing on produce. Complex carbohydrates will be released into the bloodstream more slowly, helping your body deal with them in a more effective manner.

Healthy carbohydrates

• Whole grain bread
• Wheat pasta
• Barley
• Oats or oatmeal
• Beans
• Buckwheat
• Fruits, raw (i.e. choose whole apples over applesauce, or fresh peaches over canned)
• Veggies, raw (choose uncooked over cooked or canned)
• Legumes
• Low-fat, no sugar added yogurt (also a good source of protein)

Carbohydrates to avoid or eat in moderation

• Table sugar
• Soda/pop (diet versions may be acceptable in small amounts)
• Many juices, especially if sugar is added (check sugar content)
• Alcohol
• Candy bars (sugar-free can be a viable option in moderation)
• Refined flours, present in foods like white bread
• White pastas
• Cookies / cakes / pastries
• Other sugary desserts
• Potatoes and potato products

Proteins are usually good bets for diabetics, since they are released into the bloodstream rather slowly. It’s best to opt for lower-fat versions of whatever protein you choose. Here are some examples of healthy choices:

Healthy proteins

• Fish, grilled or broiled (avoid frying)
• Other seafood like shrimp or oysters
• Chicken or turkey without skin; baked, grilled, broiled
• Lean cuts of beef or pork
• Eggs (in moderation) – may want to avoid if your cholesterol is high
• Low-fat or fat-free cheese
• Low-fat or skim milk
• Nuts, such as almonds, walnuts, or pecans

Other tips:

Fill your plate with vegetables and fruits first. According to new dietary recommendations, it’s best to eat about half a plate of vegetables or fruits to every quarter plate of protein and quarter plate of carbohydrates.

Look for vibrantly colorful fruits and vegetables. These tend to be more nutrient-dense than light colored fruits and vegetables. A few great options are:

• Berries (strawberries, raspberries, blueberries)
• Carrots
• Spinach
• Tomatoes
• Bell peppers
• Cherries
• Avocados
• Zucchini

Remember, it’s best to base your diet off of foods on the healthy list, but even the worst foods could be eaten on very special occasions and in small amounts. Be sure to monitor your blood sugar to see what your body’s response is to these foods, and take this into consideration when planning your diet.

Type 2 Diabetes Diet Food List is a post from: Glycemic Index Food List where you can learn all about the GI diet!

This approach – treating diabetes with diet – is highly recommended for diabetics, since proper diet and exercise are crucial components of any healthy lifestyle. Eating right and getting active has benefits for you in almost every aspect of your life, from cardiovascular benefits to mental benefits to improvements in physical appearance and self esteem. Added to diabetes regulation, the benefits are overwhelming – so go ahead, take the challenge! Your body and mind will thank you.

So, what kinds of foods are best for diabetics to eat?

Here are some helpful guidelines.

• Low-glycemic index (GI) foods are an excellent option for diabetics, because carbohydrates from these foods are released slowly into the bloodstream, reducing the risk of a blood sugar spike. These can dramatically help you regulate your diabetes through diet.
• Most fresh fruits and vegetables are healthy low-GI options, as well as whole grains. It is important to avoid refined sugars and grains, as these high-GI foods can cause blood glucose problems for diabetics.
• Eating a wide variety of foods is important, so be sure to scan several lists of healthy and low-glycemic index foods to give yourself a large selection.
• Alcohol can be problematic for diabetics as well, so be sure to ask your doctor about consuming alcohol before you drink.
• As with any diet, it is also important to focus on consuming healthy fats rather than unhealthy ones. Healthy fats are generally unsaturated fats and tend to come from plants. Unhealthy fats are saturated and tend to come from animals, causing cholesterol levels to rise and clogging arteries when consumed in excess.

Timing is important to consider when attempting to treat your diabetes through diet as well. Having a consistent eating schedule can help you avoid dangerous fluctuations in your blood sugar.

• Don’t skip breakfast; this is a crucial time to refuel your body after a long night of fasting.
• You may find it helpful to eat smaller meals throughout the day rather than three larger main meals.
• Having healthy snacks in between meals can be a great option. Be careful not to increase the number of total calories you’re eating, however. You don’t want your weight to increase; this can further complicate your diabetes risk.

Combine diet with healthy amounts of exercise for the best results in managing your diabetes. This could be as simple as walking around the block, getting a gym membership at your local YMCA, or purchasing a few home workout DVDs to supplement your physical activity. Before starting on any diet or exercise program to manage your diabetes, however, you should consult your doctor, who can help you decide what the best options are for you.

Treating Diabetes With Diet is a post from: Glycemic Index Food List where you can learn all about the GI diet!

Luckily, type II diabetes can be controlled, and to some extent, reversed in severity through a carefully controlled diet regimen. Generally, what is considered a healthy diet for anyone is also good for type II diabetics. The biggest key, when putting together a dietary plan, is creating a plan that you can sustain over long periods of time. While “crash diets” or “fad diets” might sound appealing, they often don’t work in the long run, leaving diabetes patients no better off than they were before. Consistency is the key to healthy eating for type II diabetics.

For many type II diabetics, losing some weight can be a huge step towards slowing the progression of diabetes and reducing its affects on day-to-day life. A proper diet, combined with a healthy amount of exercise, can really help diabetes patients get a step in the right direction.

Here are some guidelines for eating a healthy diet for the type II diabetes patient.

1. The American Diabetes Association puts almost as much emphasis on when you eat as what you eat. It’s best to eat small meals spaced evenly throughout the day, avoiding long periods of fasting, which can cause you to get on the “blood glucose roller coaster”.
2. As a general rule of thumb, you should select healthy foods and try to eat a variety of those healthy foods. Eating only a few kinds of foods, even if they are healthy, can lead to boredom, and, more importantly, could leave you deficient of some of the nutrients you need. Good news: you can still fit in a few of your favorite treats, in moderation. Look for low-fat or sugar-free versions of your favorite sweets for best results.
3. Focus on eating natural, whole foods rather than processed foods as much as possible. Raw fruits and vegetables are better for you than canned or cooked versions of these foods, typically.
4. Complex carbohydrates are better for type II diabetics than simple carbohydrates. Complex carbohydrates are usually found in produce, as well as whole grain foods. Simple carbohydrates are found in sugary foods or highly processed foods, such as refined or white flour.
5. Focus on eating unsaturated or monounsaturated fats, rather than saturated fats. These “healthy fats” are found in foods like olive oil and other plant products. Saturated fats tend to be found in animal products, like butter and cheese. If at all possible, avoid trans fats completely. Following these guidelines will promote a healthy cardiovascular system.

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For type I diabetes patients, it is especially important that diet and insulin injections work together to properly control blood sugar. Injected insulin needs to read the bloodstream at about the same time as consumed food. It’s also important to make sure you use the proper amount of insulin for the food you eat – it’s all about balance. Ask your doctor what these specific amounts and times are for you.

It is also important for type I diabetics to eat meals at the same times every day, especially if you take long-lasting insulin. Otherwise, you run the risk of having your blood sugar drop too low and going into a hypoglycemic state.

That said, eating a well-balanced, healthy diet is crucial for maintaining healthy blood sugar levels and promoting well-being among diabetics. Here are some important considerations for type I diabetics who want to eat right.

Consider the glycemic index of the carbohydrates you are eating. Foods which have a higher glycemic index score are released more quickly into the bloodstream; foods with lower glycemic index scores will be released more slowly into the bloodstream. It’s important for you to be aware of how the foods you’re eating will affect your blood sugar so that your insulin injections can be affective.

1. Focus on eating complex carbohydrates rather than simple carbohydrates. Fruits and vegetables often offer more complex carbohydrates. Choose whole grains whenever possible over more refined foods.
2. Try to eat foods that are low in fat. While fat is not absorbed into the body as quickly as carbohydrates and sugar, it will eventually be absorbed into your bloodstream.
3. Watch your calorie intake in order to monitor your weight. Weight control is especially important for diabetics, as increased body fat can complicate many health problems you may experience.
4. Consider the role of snacks in your diet. Healthful snacking between meals can be a beneficial way to keep blood sugar levels constant in between meals and avoid hypoglycemia. However, you should check with your doctor, who will be able to tell you if snacking is appropriate for your individual case and your insulin regimen. Most Type I diabetics need to snack before bed in order to maintain blood sugar levels during the overnight fasting. It can often be important to eat a small snack just before exercising as well, since exercise requires consumption of blood glucose.
5. Monitor your blood glucose with a meter and adjust your insulin injections accordingly. If your blood sugar dips below 80 mg/dL during the day or 100mg/dL before bed, eat a small snack to increase your blood sugar. If your blood sugar spikes above 120 mg/dL during the day or 140 mg/dL before bed, you may need to inject some insulin to help deal with the blood glucose.

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What is the glycemic index?

The glycemic index is a relative scale which reflects how quickly the carbohydrates in various foods are digested and released into the bloodstream as blood sugar as you eat them. Pure sugar, or glucose, is set as the “standard” and is given a score of 100. Foods with lower scores take longer to be absorbed into the bloodstream, and foods with higher scores are more quickly broken down.

What is glycemic load?

Glycemic index takes into account glycemic index score as well as the total amount of carbohydrate available in the food. This gives a more accurate view of how the food will affect blood sugar levels. To calculate glycemic load, multiply the glycemic index score by the grams of carbohydrate found in the food (check the label for this information) and divide by 100.

What’s the difference between the glycemic index diet and a low carbohydrate diet?

A low carbohydrate diet is based on the concept of eliminating most carbohydrates from the diet in order to force the body to tap into stored fat. A low glycemic index diet does not require the dieter to completely eliminate carbohydrates from the diet, but rather to select carbohydrates which are digested more slowly. This keeps the blood sugar steady and helps to provide a constant stream of energy, as opposed to the low carbohydrate diet which can leave dieters feeling tired and moody.

What kinds of foods do I get to eat on the glycemic index diet?

All kinds of foods can be eaten on the glycemic index diet, but more natural foods are suggested over more processed foods, which tend to have higher scores. Foods high in protein are encouraged, such as all different kinds of meats, fish, eggs, cheese, yogurt, and nuts. Foods high in fiber can help aid in keeping the dieter feeling full, such as vegetables and fruits, as well as beans. All of these foods tend to be low glycemic index, as well. Breads and pastas are not completely off limits, but whole grain versions of these carbohydrates are suggested (for example, whole grain bread or wheat pasta).

Lots of options are available for sweet treats that don’t contain high amounts of sugar. Low-sugar or sugar-free candies, chocolates, and puddings are great examples of treats that you can eat on the low glycemic index diet. Fruits can also be eaten as desserts.

What benefits does the glycemic index diet offer to those who follow it?

Diabetics have had great success at controlling their blood sugar through the glycemic index diet, decreasing risks and symptoms of their condition. The diet has also had great success in the realm of weight loss; one study showed that diabetics who took on the glycemic index diet lost twice the weight of another group on a simply low calorie diet.

Glycemic Index Diet is a post from: Glycemic Index Food List where you can learn all about the GI diet!

Foods that contain sugar or sugar substitutes can be problematic for diabetics in particular. When pure sugar or simple carbohydrates are eaten, these foods can be very quickly broken down by the body and released into the bloodstream. If you have diabetes, your body cannot manufacture enough insulin to deal with all of this sugar so quickly. You could risk going into a hyperglycemic state and could suffer serious side effects. It is much easier for the body’s natural insulin, or your injected insulin, to deal with complex carbohydrates or other forms of fuel, which are released slowly into the body and so do not need as great an amount of insulin at any given time.

So how do you know which foods contain sugar? The simplest way is to check the nutrition label. There will often be a amount of sugar listed in grams on the label. If no nutrition facts exist, but only a list of ingredients, then check the list for sugar or other ingredients which are other forms of sugar.

Here’s a list of other food ingredients that equate to sugar:

• high fructose corn syrup
• honey
• maltose
• glucose
• lactose
• fructose
• juice concentrate
• sweeteners

So, what are some no-sugar or zero carbohydrate foods? Here is a list of foods with no sugars or other sweeteners – in fact, these foods contain no carbohydrates at all.

• steak or beef
• pork or ham
• poultry, like chicken, turkey, goose, etc.
• fish
• shellfish
• most other meats
• some cheeses
• butter
• olives
• coffee
• tea
• some artificially sweetened drinks and food products

While these foods contain no sugar, it is not necessarily indicative of their nutritional value. Some of these foods may be high in saturated fat, like butter, and are not recommended as a basis of a healthy diet. They may make wonderful supplements for a diabetic diet, however.

Foods that do contain some sugar, but are low in sugar and carbohydrates, include:

• berries, like raspberries, blackberries, blueberries and cranberries
• apples
• peaches
• papaya
• carrots
• lettuce

Low-carb products can be a great place to find low-sugar foods. These days, thanks to the popularity of diets such as the South Beach diet and the Atkins diet, there are low carbohydrate options available for almost any product you can name. Look around at the grocery store and see if there are low-carb options available. Be sure to check the nutritional facts to makes sure they are really low in sugar and don’t simply claim to be lower-carb alternatives which are actually still relatively high in carbohydrates.

If you can’t find a nutritional label on produce, you can always check online to find out its sugar content. If you have a smartphone, you can even download apps which can tell you the nutritional content of any given food while you’re shopping.

What Foods are Low in Sugar? is a post from: Glycemic Index Food List where you can learn all about the GI diet!

You can think of the glycemic index chart as a stoplight. Low glycemic index foods, with GI scores under 55, are like a green light; you can eat these often and in higher amounts. Medium foods, with GI scores between 56 and 69, get a yellow light; you can eat them, but they shouldn’t be the main basis of your diet. High index foods, with GI scores over 70, are a red light. This doesn’t mean that you can never eat them, but you should consume them very infrequently and in small amounts. Save these foods for special occasions or as rewards for reaching weight loss goals.

Glycemic index scores for almost all carbohydrate-based foods can be found online through a simple search. Here are, for your convenience, the glycemic index scores of some of the most common foods.

Low Glycemic Index Foods

• Lettuce – 10
• Uncooked broccoli – 10
• Non-fat, sugar free yogurt – 14
• Soy beans – 18
• Barley – 22
• Sugar-free dark chocolate – 23
• Soy milk – 30
• Skim milk – 32
• Fruit-flavored yogurt, sugar added – 33
• Orange – 33
• Apple – 40
• Wheat spaghetti – 42
• All Bran – 42
• Whole grain bread – 45
• Raw carrots – 47
• Peas – 48
• Kidney beans – 52
• Wheat bread – 53

Medium Glycemic Index Foods

• Banana – 55
• Brown rice – 55
• Mangoes – 56
• Apricots – 57
• White rice – 58
• Whole wheat pita bread – 58
• Granola bar – 60
• Raisins – 63
• Pineapple – 66
• Shredded Wheat – 69

High Glycemic Index Foods

• White bread – 70
• Rice – 70
• Golden Grahams – 71
• Watermelon – 72
• Microwave popcorn – 75
• French fries – 75
• Coca-cola – 77
• Rice Krispies – 82
• Pretzels – 83
• Baked potato – 85
• Parsnips – 97
• Dates – 103

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