When you have Diabetes or are Pre-Diabetic, it is very important that you choose carbohydrates that will slow down your blood sugar levels from raising after your meal. The problem is that not every person has the same metabolism or digestive system and researching what foods are RIGHT for you is a process.  Don’t be discouraged as this takes time to learn about your own body. The first step is to learn what foods you should eat and which foods you should avoid. Your doctor or health care professional will be able to recommend what your body requires after you have taken the blood tests. However, it is up to you to control and maintain your blood sugar levels every day.

Choosing foods that have a low glycemic index is a good start. This means picking foods or carbohydrates that take the least amount of time and keep your blood sugar levels from raising too high too quickly. One of the quickest ways to do this is to keep a log of the foods that you eat each day.

Understanding how each of the foods react in your body is a great start. Enzymes in your upper intestines, attack starches and sugars. They break them up into smaller units of sugar. If you eat more fat, fiber and other foods, they will act more as a barrier help the digestive system to slow down the time it takes to process the food into your blood stream.

There are many advantages to eating a low glycemic diet. It will be helpful in keeping your blood sugar levels stable but will also help you to lose a few pounds. You may also be diminishing your risk of heart disease. If you are able to consume the lower fat starches, it will help to keep your arteries clear from getting clogged.

Some foods that you may want to consider in the low glycemic (approx. under 50) category would be:

  • Cherries     120 g.          22
  • Plums         120 g.         24
  • Plain Low Fat Yogurt     14
  • Celery                            15
  • Fresh Apricots               15
  • Sugar Free Marmalade  22

Then you may want to avoid some of these foods, as they have a high glycemic rate (approx over 70):

  • Dates                            103
  • Instant Rice                    87
  • Baked Potato                 85
  • Watermelon                  103
  • Raisin Bran                     73

Experimenting with different types of foods, some will be good for you  and others will not be right for you, but it is important that you keep a log and record all the foods that you eat. This will be beneficial when you go to your Doctor or Dietician for advice and it will also be helpful when you are grocery shopping.

As you fine tune your meal plan, remember to choose the RIGHT “Safe” carbs and enjoy your choices!

Take Care

Jane Brown

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