Tips for Diabetics

The information provided is in no way intended to replace that of a medical professional, if you are seeking medical advise please consult a medical professional.

Those who wish to control their blood sugar may believe since fruits and vegetables are typically rich in complex carbohydrates, produce is off limits. This isn’t the case.   In fact, some fruits and vegetables should be consumed daily not only because they are high in fiber, but also because these fruits and vegetables provide many of the vitamins and nutrients that the body needs. Many fruits and vegetables have been shown to have very little impact on blood sugar levels because of their low Glycemic Load (GL) value.  Do your research and create a diet with your doctor that is low glycemic yet full of fresh alive food.    The vegetable soups and vegetable juices can make in a commercial whole food juicer like the Vita Mix machine can be loaded with amazing nutrients, cancer fighters, and fiber.  I have many recipes for green drinks and soups in the recipe section of this site.

Benefits of a Low-Glycemic Load Diet

It’s not only those who suffer with diabetes that need to keep their blood sugar levels in check. More and more research is finding that the benefits of controlled blood sugar apply even to those who do not have diabetes and are otherwise healthy individuals. According to Dr. Mabel Blades, author of The Glycemic Load Counter, benefits of a low-GL diet include:

  • Stable blood sugar levels
  • Easier weight management and weight loss
  • Increased energy
  • Decreased risk of insulin resistance
  • Improved memory
  • Improved digestion
  • Lowered cholesterol
  • Reduced risk of developing Metabolic Syndrome

Fruits Low in Glycemic Load

Even though many fruits have a moderate to high GL count due to their high sugar content, it’s unlikely that one would eat enough to spike blood sugar levels the way even small amounts of processed carbs will. There are many fruits that are very low in GL and have little impact on blood sugar. A low-GL value is considered 10 or less, and one 4-ounce serving of the following fruits all have a GL value of less than 10.

  • Fresh apricots
  • Avocado
  • Blackberries
  • Cantaloupe
  • Fresh cherries
  • Grapefruit
  • Grapes
  • Honeydew
  • Kiwi
  • Lemon
  • Mandarins
  • Nectarines
  • Oranges
  • Raspberries
  • Fresh watermelon

Vegetables Low in Glycemic Load

Vegetables are a little less tricky than fruit when it comes to GL, so very few vegetables will send blood sugar levels soaring, except potatoes and foods made from potatoes such as chips and french fries. The following vegetables are ranked as having a GL value of 0:

  • Alfalfa
  • Artichoke
  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Green beans
  • Lettuce
  • Onions
  • Peppers
  • Radishes
  • Sauerkraut
  • Spinach
  • Squash

While these fruits and vegetables are low in GL, they may not be suitable for those who follow a more traditional low-carb diet since many low-carb diets do not allow many of the fruits and vegetables listed during certain phases of the diet.

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Sources:

Blades, M. (2008). The Glycemic Load Counter: A Pocket Guide to GL and GI Values for Over 800 Foods. Berkeley: Ulysses Press.

Mendosa, D. (2008). Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values — 2008. Retrieved June 25, 2009 from Mendosa.com.

The copyright of the article Low Glycemic Load Fruits and Vegetables in Food Facts is owned by Jennifer Murray. Permission to republish Low Glycemic Load Fruits and Vegetables in print or online must be granted by the author in writing.

A Low-GL Diet Includes Nutrient Rich Foods, Microsoft Corporation
Blackberries and Raspberries Have a GL Value of 2, Microsoft Corporation
Bell Peppers are Ranked with a 0 GL Value, Microsoft Corporation
Broccoli is a Low-GL Vegetable, Microsoft Corporation
Avocado has a GL Value of 0, Microsoft Corporation


This is a great article which includes a list of low glycemic fruits and vegetables.
http://food-facts.suite101.com/article.cfm/low_glycemic_load_fruits_and_vegetables#ixzz0K2ygrnW7&D

Remember to get adequate levels of fiber in your diet to help control blood sugar levels.  One gram of fiber will lower the glycemic index by one point.  I like to use purple cabbage for this reason in everything I make.  With the Vita Mix machine I can add cabbage to juice, soup, ice cream, sauces, no one can ever tell.

Exercise and Movement is also necessary for keeping the body healthy and burning off unwanted sugars and fats.  Brisk walking is a very low impact enjoyable excercise to add into your daily routine.

Sugar Free Ice Cream

1 1/2 cups half and half

1 packet of sugar free jello pudding any flavor

2 cups of ice

Put ingredients in your commercial grade blender machine in order listed above.  Run on high for about 60 seconds.  Remeber you can always add a handful of vegtables like spinach or cabbage for extra nutrition.