The most important nutrition message to take away from this material is to consume wholesome, slow-digesting, high fiber carbohydrates in combination with healthy choices of protein and fat.
My Do-It-Yourself diabetes nutrition guidelines will assist you in avoiding fluctuations in blood sugar and the highs and lows that are dangerous to you and result in low energy levels.
Carbs, short for Carbohydrates, are starch (including vegetables), fruit, milk and sweets that turn 100% into sugar within 1 to 2 hours (except for the fiber part). They have the greatest impact on your blood sugar.
Blasters are quick-digesting or high glycemic carbohydrates that BLAST sugar into your bloodstream. Blasters make your blood sugar spike. Blasters make your insulin work harder to bring the sugar from the bloodstream into the body’s cells like the brain, muscles, organs and tissues so the body can have energy to live and function.
Tricklers are slow-digesting foods or low glycemic carbohydrates that TRICKLE sugar into your bloodstream. Tricklers make your blood sugar level out. Tricklers make your insulin work much easier to bring the sugar (energy) from the bloodstream into the body’s cells.
|Blasters vs Tricklers|
|Quick-Digesting Foods:||Slow-Digesting Foods:|
|Starches: Bread, Cereal, Crackers||Starches with High Fiber: Beans, Sweet Potatoes, High Fiber Bread, High Fiber Cereal.|
|Starchy Vegetables: Potatoes, Corn, Peas||Non-Starchy Vegetables: Broccoli, Zucchini, Green Beans, Cabbage|
|Fruits: Oranges, Pineapple, Grapefruit, Watermelon (especially juicier fruits)||Protein: Fish, Shellfish, Meat, Poultry, Eggs, Cheese|
|Milk: Yogurt, Milk||Fat: Nuts, Nut Butters, Oils, Avocados|
|Sweets: Cookies, Candy, Sugar or Sucrose||Sugar Free or NO Sugar Added Carbohydrates with Sugar Alcohols: Sorbitol, Xylitol, Mannitol, etc.|
Here is my equation for controlling your blood sugar. It will also help with weight loss and reduced hunger!
High Fiber Carbs + Lean Protein + Unsaturated Fats = Controlled Blood Sugar
Protein contains little or no carbohydrates, however due to the processing, 50% turns into sugar within several hours. Therefore, the impact on your blood glucose is minimal. In fact, the slow digestion of protein (like eggs, cheese, poultry, meat, fish, shellfish), when combined with carbohydrates, will help to level out your blood sugar, thus, reducing fluctuations.
Fat contains no carbohydrates, however, 10% turns into sugar within several hours. Therefore, fat (like protein) has minimal effect on blood glucose and will help to slow digestion of the carbohydrates it is mixed with.