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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)
(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
• 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.
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
combines Gymnema sylvestre, bitter melon, chromium, alpha lipoic acid, thiamin, biotin, and vanadium.
Never Eat Carbohydrate Foods Alone:
Combine Them with Protein, Fats & Fiber!
February 2014 Highlights New to HEED this month We have added 75 new ful reviews and 11 non–English language articles from France, Spain and Germany. Featured Reviews The following reviews are some of the highlights from this month’s issue of HEED: Economic evaluation of poison centers: a systematic review Galvao T F, Silva E N, Silva M T, Bronstein A C, Pereira M G; Int
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