Whole foods, especially whole grains and fresh vegetables, have a low-glycemic index. They don’t elevate blood sugar after a meal like sugary, high-glycemic index foods which put blood sugar on a roller coaster and elevate it too rapidly. Insulin responds immediately to stimulate fat production. Too much insulin also causes too much sugar storage, which then results in low blood sugar. Low blood sugar causes stress-hormone release, fatigue and ultimately ravenous hunger. The process begins all over again.
Plant fiber from whole foods also regulates digestion for more balanced blood sugar levels. Plant fibers bind with most fats to prevent their absorption. In addition, plant fiber foods speed up bowel transit time to take stress off your liver so it can metabolize fats efficiently. Eat whole grains, legumes, fresh fruits and vegetables, sea food, sea greens, soy foods and brown rice frequently. They are high fiber foods that will help stabilize blood sugar swings and lessen cravings for sugar. Sea food, soy foods and legumes offer high quality protein which is essential to sugar balance. Some spices like cinnamon, clove and bay leaf also help control both blood sugar levels and sugar cravings.
By combining low-glycemic, high fiber foods, along with exercise and nutritional supplements that help balance your blood sugar, you can optimize brain biochemistry. You’ll feel more comfortable while editing your foods, and can “diet” without binging.
Nutrients that can help reduce sugar cravings withdrawal are vitamin B complex, vitamin C, zinc, trace minerals, glutamine and chromium. (Check with your doctor before adding to be sure that these supplements won’t interfere with other medications you may be taking). Chromium helps insulin work more efficiently from the blood. Glutamine is used directly by the brain to reduce sugar cravings.
For longer life and better health, use sugar sparingly only on special occasions.
Low-glycemic foods include:
· Bread: Whole grain, multi grain, rye, sourdough.
· Breakfast cereals without sugar, steel cut oats, bran flakes.
· Fruits: All berries, apples, apricots, peaches, plums, pears, kiwi, tomatoes and more.
· Vegetables: carrots, broccoli, cauliflower, celery, zucchini, squash and more.
· Starchy vegetables: sweet potatoes, corn, yams, winter squash.
· Legumes, lentils, chickpeas, butter beans, kidney beans, black beans and more.
· Wheat pasta and noodles, vegetable noodles, soba noodles, vermicelli noodles, rice noodles.
· Rice: basmati, Doongara, long grain, brown.
· Grains: Quinoa, barley, pearl couscous, buckwheat, freekeh, semolina, ancient grains (millet, farrow, einkorn, emmer, teff, sorghum, quinoa, amaranth, buckwheat and chia).
· Dairy and dairy replacements: milk, cheese, yogurt, coconut milk, soy milk, almond milk.
The following foods contain few or no carbs and therefore do not have a GI value.
These foods can be included as part of the low GI diet:
· Fish and sea food: salmon, trout, tuna, sardines and prawns.
· Other animal products: beef, chicken, pork, lamb and eggs.
· Nuts: almonds, cashews, walnuts, pistachios, macadamia.
· Fats and oils: olive, avocado oil, coconut oil and butter.
· Herbs and spices: garlic, salt and pepper, basil and dill.
What is not included in the diet:
· Bread: white bread, bagels, naan, Turkish bread, French baguettes, Lebanese bread.
· Breakfast cereals: Instant Oats, Rice Krispies, Cocoa Krispies, Corn Flakes, Fruit Loops.
· Starchy vegetables: white, red and instant mashed potatoes.
· Pasta and noodles: corn pasta and instant (Ramen) noodles.
· Rice: Jasmine, Risotto and Calrose, and white.
· Dairy replacements: rice milk and oat milk.
· Fruit: watermelon
· Savory snacks: rice crackers, corn thins, rice cakes, pretzels and corn chips.
· Cakes and other sweets: cupcakes, cookies, cakes, donuts, waffles, pancakes, scones.
· Other: jellybeans, licorice, Gatorade, Lucozade.
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