When you have diabetes, it is very important that you develop and adhere to a low glycemic diet. In this way, you will have greater control of your blood sugar levels. In this article, we will discuss some of the most important things to keep in mind when planning and implementing a low glycemic diet. Read on to learn more.
You will be happy to know that you can eat lots of fresh, delicious fruits, veggies and foods such as beans that are low in starch and have a low glycemic index. Among the fresh fruits you can enjoy are peaches, pears and apples, along with delicious tropical favorites such as papayas, mangoes and bananas. You need never feel deprived when you follow a low glycemic diet.
You should avoid eating baked goods that consist mostly of highly processed flour, sugar and artificial ingredients. Choose grain products that are as natural as possible and that have been processed very little. For example, avoid typical sugary breakfast cereals and choose muesli or granola instead. Eat old-fashioned steel-cut oats instead of quick cooking or instant oatmeal. Choose whole wheat bread or multi-grain bread instead of white bread. Better yet, learn to make your own whole grain bread. Then you will know exactly what is in it.
In addition to avoiding white bread, you should avoid most white starches. Eat brown rice instead of white rice. Eat yams instead of white potatoes. Choose whole grain pasta over white pasta. You can enjoy cauliflower; however, it does not provide excessive simple carbohydrates.
Be sure to get enough protein, but do not overdo it. Too much protein can cause insulin resistance. This is especially true with animal based sources of protein. Each of your meals should consist of about a quarter lean protein of some sort. Your choices include chicken, fish, lean meat, beans, tofu and other sources of healthy protein.
Be sure to get enough healthful fats in your diet. Oils such as olive oil, sunflower seed oil, peanut oil, Grapeseed oil, almond oil and so on are delicious and healthy and should be used judiciously in your diet. Also enjoy foods that contain healthy oils, such as nuts and avocados. You may also enjoy the saturated fat found in dairy products in moderation. Do not eat unnatural oils, such as the hydrogenated oil found in margarine. Butter is actually a healthier alternative.
Be sure to eat regularly to keep your blood sugar levels stable. You should have breakfast, lunch and dinner every day. You should also enjoy healthy snacks mid-morning, mid-afternoon and mid-evening. Keep high calorie, sugary foods to a minimum. The key to eating healthily to avoid or control diabetes is developing the knack of eating small, healthy mini-meals on a regular basis throughout the day and evening.
You may find that you miss eating big meals; however, if you learn to take your time and savor your six mini-meals a day, you will soon find you are completely satisfied. Set aside at least 20 minutes to take yourself away from your work station and relax while eating. This will make a big difference in your enjoyment of your food and your level of satisfaction. Follow the tips presented here to eat well and reduce or eliminate your diabetes risk.