CNS FoodSafe - Nourishing News

Controlling blood sugar was only the concern of diabetics; however research suggests that it should be a concern for everyone! Blood sugar is the term used to describe the amount of glucose in the blood. It appears that the amount of glucose circulating in your blood can influence everything from weight to increasing your risk of developing heart disease, stroke and cancer. What we put on our plate will directly affect our blood sugar. Let’s see how to make a positive impact on it.

Glycemic Index or Glycemic Load?
These are ways to measure the effect that food has on blood sugar, although recently this method has been questioned.

Glycemic Index is actually a measure of how a food influences blood sugar two hours after eating a specific amount of food.

Glycemic Load is more realistic since it measures a food’s effect on blood sugar, taking into account a typical serving size. These foods are given numbers, and the higher the number the more it raises the blood sugar. Generally speaking, the more the food is processed the higher the glycemic response will be, raising blood sugar. In other words the lower the sugar content and the more fiber, the lower the glycemic response.

The bottom line: you don't have to pick and choose foods by the numbers and rely on the glycemic index since it is not the magic bullet for better blood sugar. Check-out these tips for maintaining a better blood sugar.

Maintain a healthy weight to improve insulin resistance and blood sugar.
Include protein at each meal from foods such as fish, poultry, lean beef, tofu or nonfat dairy products, including plain yogurt.
Portion sizes are critical of foods that impact blood sugar, especially fruit and grains.
Select grains that are high in fiber. Aim for at least 3-5 grams of fiber per serving in breads, rice and pasta; in cereals look for a minimum of 5 grams of fiber.
Avoid fruit juices; focus on fresh fruit for added fiber.
Eat plenty of green leafy vegetables at each meal. Watch starchy vegetables such as peas, corn and potatoes.
Limit desserts, such as cakes, cookies and candy.
Focus on foods with more fiber and less sugar.
Add a little “acid” to meals—some studies suggest that a lower pH can slow blood sugar response. Have vinaigrette on salad, and cereal with yogurt.
A sprinkle of cinnamon may be just what the doctor ordered. Cinnamon may lower blood sugar and improve insulin resistance.
Get moving! Being active with regular exercise allows the insulin to work more effectively.

Better Blood Sugar for Better Health