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Dietary Suggestions for Balancing Blood Sugar
DIETARY SUGGESTIONS
FOR BALANCING BLOOD SUGAR
Balancing the blood sugar level is important for diabetics, hypoglycemics and anyone who is watching their weight. There are 3 main things you should consider:
(1) what to eat (2) when to eat (3) how much to eat.
WHAT TO EAT
You can help balance your blood sugar by eating the right foods. You should eat a mixture of complex carbohydrates (like whole grain breads, whole rice, whole wheat crackers, etc.), good proteins (like nuts and seeds, lean meats, etc.) and good fats (like non-hydrogenated oils and spreads, vegetable oils, etc.). You want to avoid simple carbohydrates (like sodas, cookies, snack cakes, donuts, etc.)
GOOD FOODS
· Lean meats - beef, chicken, pork, lamb, turkey, etc.
· Seafood
· Whole live grain products - whole sprouted grain breads, wild or brown rice, whole grain pastas, old-fashioned oatmeal, multi-grain cereals, etc.
· All kinds of beans and nuts
· Milk products - cheeses, soy milk, almond milk, goat’s milk (cow’s milk if well tolerated)
· All vegetables (limited amounts of corn and white potatoes)
· Fruits - apples and pears
· Sweeteners – xylitol and stevia
FOODS TO AVOID
· All simple carbohydrates - sugar, sweetened fruit drinks, alcohol, sweetened breakfast cereals, sodas, especially diet sodas, cookies, cakes, pies, candy, ice cream, etc.
· Processed flours - white bread, donuts, white flour pastas, white rice, chips, etc.
· Fried foods (most contain white flour)
WHEN TO EAT
Blood sugar levels will stay more evenly (avoiding highs and lows) if you will eat 3 meals with a snack* between each meal. (*snacks – apple w/nuts, ham/cheese/crackers, protein bar, etc.)
Example Breakfast @ 7a.m. Snack @ 10a.m. Lunch @ 12p.m. Snack @ 3p.m.
Dinner @ 6p.m. Snack @ bedtime if hypoglycemic (low blood sugar)
HOW MUCH TO EAT
You will be able to maintain more stable blood sugar levels if you eat 3 medium-sized meals with a snack between each meal. Large meals may cause blood sugar levels to rise too much (which is bad for diabetics) then blood sugar levels may drop too low (which is bad for hypoglycemics). Smaller, more frequent meals help to stabilize blood sugar levels, which keep them from going too high or too low.
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