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What Foods Can I Eat To Lower My Blood Sugar?

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10 Foods That Can Help With Blood Sugar Control

1 / 11 Your Diabetes Diet: What Foods Can Help Control Blood Sugar? While medication, sleep, stress, and time of day can all play a role in diabetes management, experts agree that diet is one of the most important factors to keep in mind. That’s because specific food choices can have a direct effect on your blood sugar levels, says Toby Smithson, RDN, CDE, the coauthor of Diabetes Meal Planning and Nutrition for Dummies and the founder of Diabetes EveryDay, of Hilton Head, South Carolina. Inattention to what you decide to nourish yourself with can lead to serious consequences, like an increased risk of vision problems, nerve damage, amputations, and even death. "Managing blood glucose levels is key to preventing future complications," Smithson says. The reason why people with diabetes develop excess amounts of sugar in their blood is insulin resistance, the hallmark of the disease. Insulin resistance is the inability of the hormone insulin to effectively transport glucose, or blood sugar, to the body’s cells to be used for energy or stored as fuel for future use. When sugar can’t reach the body’s cells it accumulates in the blood, potentially leading to the aforementioned c Continue reading >>

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  1. heather_dw

    I bought the Insulin Resistant Diet book from Amazon and have read it all the way through. It seems so sensible to me. The basic concept is to link proteins and carbs. No sugar added light yogurt and some fruit do not need to be linked because their sugar is not glucose? Interesting! I've had my first few meals, so if any fellow IR diet book readers can look and see if I've balanced them correctly, I'd appreciate it.
    Breakfast:
    1 serving (1 cup) cheerios (20 carbs -3 fiber= 17 Protein 3)
    1/2 serving 1% milk (protein 4)
    1 part skim string cheese (protein 7)
    Lunch
    2 slices healthy life low carb wheat bread (carb 16 -fiber 5 =9. Protein 4)
    2 tbl Kraft Light Mayo
    1 serving canned white chicken in water. 98% fat free (protein 12)
    1 small apple
    1 light (no sugar added) yoplait strawberry yogurt w/fiber (protein 3)
    If you do the net carbs in the book (subtract fiber grams from total carbs), and don't count the yogurt or apple (also from the book) I think I was under 30 for lunch.

  2. joyful retiree

    heather,
    I love The Insulin Resistance Diet. I have been doing this for years & have maintained a significant weight loss for about 3 years. It's my belief that I've been able to maintain (for the first time ever) because The IRD has helped keep my appetite under control.
    As far as your meals go, there is nowhere in the book, and I have read through it & referenced it many times, that says you can count grains as protein or subtract fiber from carbs. So counting the protein in the cherrios & bread, and subtracting the fiber from them is a no-no. Just remember it takes awhile to get used to a new way of doing anything, but my advice with this diet is to err on the side of caution when unsure of what to do. By that I mean go with more protein & less carb when unsure.
    Also, my experience has been that I needed to tweek a couple of things to keep my appetite under control. That is my primary goal, so if my appetite increased with certain things more than 3 times, I changed what I was doing. Despite the book saying it is okay to eat 1 small apple by itself & that beans count as protein & not carbs, I found that this just doesn't work for me. I love apples & pinto beans, but to keep from having an increase in appetite, I have to link these foods with a protein. I also found that highly processed foods tend to increase my appetite, so I eat very simply most of the time. Also, due to being an old woman (67) & having limited mobilty, it has been necessary for me to count calories.
    It's really important to find what works for you. We are all so different & finding what works for you & what you can live with will help you be successful with your weight management program. Pay attention to how you react to what you are eating & remember that if you start getting "too hungry" you are probably eating too many carbs or counting them incorrectly. Just adjust by having some protein & some of the "free" low calorie vegetables. That combination of protein & fiber will usually get the appetite back to more normal.
    Keep in mind that my advice is what I read in the book & my own experience. I hope you'll have as much success as I have with this diet.

  3. joyful retiree

    Heather,
    I forgot to say that another book you might be interested in is Life Without Bread. Don't be put off by the title, because you can eat bread. Dr. Lutz makes a good case for eating more protein & fat, but believes it is unnecessary to go super low on carbs. He advises eating 6 Bread Units daily, which he says equals 72 "utilizable carbs", & I take to mean net carbs. The foods he counts as protein are all meats, fish, poultry, eggs, dairy (except milk), nuts & seeds. Foods he counts as carbs are grains, all fruits, all sugars, milk, legumes, high carb veggies like potatoes, peas & carrots) & all processed foods. All the low carb veggies are pretty much free. He makes contradictory statements in the book about which veggies count as carbs, and his lists don't make sense when compared with the text of the book, so I just base it all on the first couple of pages where he lists Permissable foods & Restricted Foods.
    Another thing to keep in mind is that as you get closer to your goal, you may get hungrier because you body has less fat to burn. Don't be alarmed. This is normal. It can happen at different plateaus along the way, as well, so sometimes you get to practice maintaining along the way.
    Again, good luck with losing the weight.

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