Recently you were diagnosed with type 2 diabetes and you are overweight with fat around the middle of your body. You are probably unhappy with your appearance anyway and now you have high blood sugar levels to be concerned with also. What did you have for a snack just now? A bowl of white rice with sweet and sour pork. If you had just exercised maybe this type of meal would have replaced the blood sugars used, if not, you have just added to your high insulin and weight loss problems.
Perhaps you have not heard of the low-glycemic index (low-GI) carbohydrate diet that keeps you energized and manages your blood sugar levels. That bowl of white rice is packed with high-GI carbohydrates and there is fat and sugar in the sweet and sour pork topping. This innocent looking meal has something to hide ... it is not good for those carefully watching their blood sugar levels, or those struggling to shed extra pounds or kilograms.
There is more to a low-GI food plan than helping to form a great body shape. This food plan lowers the risk of heart disease and type 2 diabetes as it lowers your insulin levels.
By following this type of food plan you will find only small fluctuations in your insulin and blood sugar levels. This is the secret to long term health: it reduces your risk of heart disease, your type 2 diabetes, lowers your blood pressure and is also the key to sustainable weight loss.
There are two varieties of carbohydrates and the glycemic index of a food reflects how fast it hits your bloodstream:
complex, and
simple
Glucose is our body's preferred energy source and is present in many foods ... there are just different types of sugars broken down and absorbed at different rates.
Complex carbohydrates are sugars bonded together. It also contains fiber which helps to slow down it's digestion and absorption providing you with a steady supply of energy.
Simple carbohydrates are absorbed almost immediately thus increasing the chance of being converted to fat due to the excess amount released into your bloodstream. Carbohydrates that breakdown quickly include white bread, rice crackers, white potatoes and wheat based breakfast foods ... they have a high-GI value. The response is really fast.
Low glycemic index carbohydrate food plans have numerous benefits aside from helping your weight loss and keeping your energy levels balanced. Switching to a low-GI diet will help:
increase your body's insulin-sensitivity
reduce your risk of heart disease
enhance your type 2 diabetes control
reduce your cholesterol levels
reduce hunger pangs by keeping you feeling full for longer
For a low GI carbohydrate diet, you eat more:
oats, bran, and barley for breakfast cereals,
whole grain bread,
sweet potato
multi-grain bread
pasta
most fruit
legumes and many above ground dark green leafy vegetables
Aim to make changes gradually but don't fall into the trap and eat excessive amounts of low-GI foods. Over consumption will lead to weight gain not weight loss, and will not help you conquer your type 2 diabetes and your blood sugar levels.
Become aware of your eating habits by keeping a food diary, this will help you identify your problem areas and then you will know what to do about them. If you would like to learn a few weight loss ideas, click here now to download my free E-Book: drugfreetype2diabetes.com Trim Down Tips
Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your Type 2 Diabetes.
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