Diabetes has become a huge problem in modern times. This is largely due to the difficulty we find ourselves in trying to lead a healthy life style in the society in which we live.
In trying to take control of the blood sugars we need to look at what we eat, how active we are when we are not sleeping, how much stress we are under and how effective are we at handling it, how good is the quality of our sleep, how good are we at avoiding environmental toxins and finally how we can use natural foods to lower the sugar.
We want to eat those foods that are converted to sugar very slowly; these are foods with low hypoglycemic index. Glucose has a GI index of 100, any food with GI index lower than 55 or lower are better. The other thing to consider is how much sugar the food contains. The foods with high sugars have high glycemic load. Food with glycemic load of 20 have very high sugar load, glycemic load of 10 would be food with low sugar. The best foods for controlling the sugars are those that have low GI index and low glycemic index. They will release the sugar into the blood stream slowly and will not cause insulin to spike or over stimulated. High fiber foods will also prevent spikes in the blood sugar and insulin.
To check which foods have the best GI index and the glycemic load buy a book or look on the numerous internet site, here is one site you can start with to get some idea of these foods: http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
These foods include green leafy vegetables like spinach, kale, swiss chard; other vegetables like cauliflower, broccoli, cabbage, celery and baby carrots are also good. Other foods include omega-3 eggs and omega -3 fish like salmon, mackerel, anchovies, sardines and hearing. Lean meat such as free-range chicken and turkey. Fruits with low GI include apples, berries, peaches, pears, plums, oranges, and grapefruit. Nuts, such as walnuts and almonds. Foods high in soluble fiber include oats, bran, beans, and lentils.
I have already written about exercise. Generally one should be on their feet most of the day and about three times a week do vigorous exercise for 30-40 min. Check previous posts for more details.
Stress produces stress hormones in the body and that makes one crave for simple carbohydrates such as cookies, cakes and candy. These hormones also elevate the blood sugar too. Exercise, Meditation and Yoga has helped to control the blood sugars by managing the everyday stresses.
Studies have shown that those with less than five hours of good quality sleep have raise blood sugars and increased insulin resistance. They are at a higher risk for developing diabetes.
Environmental toxins are becoming more common without us even knowing about them. These toxins promote inflammation in the arteries with cause chronic diseases including diabetes. Plastic bottles contain BPA (bisphenol-a), one study showed farm raised Atlantic salmon had significantly higher levels of 13 toxins when compared with wild fish such as salmon or trout. Another study showed metabolites of organophosphate pesticide in children eating conventional diet, but when the diet was replaced with organic diet the metabolites were undetectable. These are just few examples of possible environmental toxins but here are many more resulting from what we put into our food chain.
Finally there are natural foods that are very good at lowering blood sugar. You will have to find creative ways to include them in your diet. These include Cinnamon, garlic, onions, fenugreek and vinegar.
If you have diabetes one needs to make a life long change in one’s life style to control the blood sugar and keep healthy.
In the next post I will put up couple of videos, which someone recently made me aware of them and it’s worth watching. It’s about how fasting can keep you healthy.
The Science of Natural Healing – by Dr Mimi Guarneri
- Glycemic Index & Glycemic Load (thenourishingnutritionist.wordpress.com)
- Glycemic Index and Glycemic Load. What are they and why are they important? (ahealthieryouisabetteryou.wordpress.com)
- The Glycemic Index (maxwalker2.wordpress.com)
- 8 Natural Ways To Stabilize Blood Sugar (thenatureheals.wordpress.com)