Regulating Blood Sugar Levels
2003-2004, Nutritional Solutions (435) 563-0053
Eliminate These Foods • All simple sugars: white or brown sugar, honey, maple syrup, corn syrup, high fructose corn
syrup, barley malt, turbinado sugar, raw sugar, dextrose (read labels!). For natural sweeteners,choose stevia, xylitol or glycine.
• Refined and processed breakfast cereals. Choose whole-grain cereals with 4 or more grams of
fiber and fewer than 30 grams of carbohydrates.
• Products made with white flour: pastas, breads, bagels, buns, crackers, muffins, pastries and
• High-sugar fruits, like melons, ripe bananas, oranges, dried fruits (e.g., raisins, dates, dried
apricots), and baked or cooked fruits (except unsweetened applesauce)
• Jellies, jams and sugar-sweetened condiments (small amounts of "all fruit" unsweetened jam
• Sweetened beverages: sodas, alcoholic beverages, caffeinated beverages (except green tea), and
all fruit juices (except stevia-sweetened cranberry juice or lemonade)
Limit (not more than 3 servings from this list per day—only one per meal) • Fresh, locally-grown fruit (eaten whole, with skin). Emphasize berries! • High sugar vegetables: carrots or carrot juice, beets, and potatoes (yams and sweet potatoes are
not limited—despite their sweet taste, they have a lower glycemic response)
• Whole grains: brown rice, amaranth, oatmeal, quinoa, millet, kashi, spelt, buckwheat. (One
• Whole-grain breads, pastas, crackers. Read labels: choose products highest in fiber—at least 4
grams fiber per serving. (One serving = 1 slice bread, 3 crackers, or 1/2 cup pasta) and if possible20 grams or fewer of carbohydrates
Do Eat. • Smaller meals, and be careful not to overeat. Consider eating 4-5 small, snack sized meals instead of 3
larger meals daily. This is easier on your digestion and helps keep your blood sugar level normal.
• A moderate portion of protein at each meal: fish (not shellfish), skinless white-meat poultry, organic high-
omega-3 eggs, low-fat or non-fat dairy, occassional hormone-free lean red meats (lamb or beef), legumes,and nuts or seeds.
• Legumes (dried lentils, peas and beans)—they help control blood sugar levels. • FIBER at every meal, in the form of vegetables, flax seed meal, oat bran, apple pectin! Make a home-made
fiber supplement by grinding 1-2 TBSP flax seeds in a coffee-grinder. Sprinkle on foods.
• Berries (such as blueberries, cherries, raspberries) help regulate blood sugar levels. • Onions, leeks, garlic and cinnamon—these spices promote good blood sugar regulation• When you crave something sweet, try stevia (a sweet-tasting herb that doesn't raise your blood sugar).
Another option: dark chocolate (55-75% cocoa) has very little sugar and a small amout will satisfy a sweettooth. Choose Lindt, Newman's, Sunspire or Chocolove brands, as they do not have copper. Dietary Supplements If you have trouble regulating your blood sugar levels (or remain on decadron for a long time-period and are gaining weight), you may wish to try a combination product that offers you nutrients and herbs to help control your blood sugar levels and improve insulin action. Look for a product like AMNI's Glucoset that combines Gymnema sylvestre, bitter melon, chromium, alpha lipoic acid, thiamin, biotin, and vanadium. Never Eat Carbohydrate Foods Alone: Combine Them with Protein, Fats & Fiber!
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Triathlon Summary Lecture 3: Common nutrition deficiencies- Are you at risk? Calcium Calcium is a major dietary mineral in the body, and is imperative for good bone health and healthy teeth. In addition, the skeleton protects our vital organs. Stress fractures in the bones are a high risk for athletes and can result from a number of dietary factors, including eating dis