Lower Your Blood Sugar With These 3 Daily Tips and Understanding the Glycemic Index

With millions of sufferers out there, all with varying degrees of glucose intolerance, don't panic you are not alone. The real problem with type 2 diabetes is high blood sugar, over time it can and will, cause a multitude of problems. So as the title states, you number one priority in reversing type 2 diabetes is lowering you blood sugar levels to within a safe range, then keeping them there.

A safe range being between 4.5 - 6.5 mg/dl. This is the reading you a looking for upon waking. It is known as your fasting blood sugar level. Having a reading slightly above these figures is not going to kill you but it is a good indication that something is not quite right with your blood sugar control system. Natural Foods is a great way to keep this number low for you in the morning. For more info on diet, exercise and the reversal of type 2 diabetes see what Dave has to say.

What are the three steps to lowering your blood sugar and reversing type 2 diabetes?

  1. Diet This is the daddy of the bunch, your diet is above all else your medicine, prevention, cure and life enhancing all in one magic potion. Never underestimate diet. Sticking to a diet rich in natural unprocessed foods. Dark green veg, healthy lean protein, healthy un altered vegetable oils (cold pressed if available), all low glycemic foods.
  2. Restrict Carbohydrates. There is much controversy over the low carb lifestyle but what the opposing forces fail to mention, is that your body is primarily geared up to run without carbs, if you are not sure about this just look up any good scientific source on the process known as gluconeogenesis. It will explain how your body quite literally creates its own energy in the absence of carbohydrate.
  3. Exercise. Never underestimate the profound effect, twenty minutes walking will do for you three or four times a week. Exercise helps remove excess blood sugar from your system and not only burns it up as energy but also stores it a stable long chain glucose molecules known as glycogen, this stuff is called upon as back up when in times of increased physical activity and stress.

The Glycemic index (also glycaemic index) or GI is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down rapidly during digestion releasing glucose rapidly into the bloodstream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI. For most people, foods with a low GI have significant health benefits.

High Glycemic Index Foods Are Linked to Health Problems

What researchers have learned is that high glycemic index foods generally make blood glucose levels higher. In addition, people who eat a lot of high glycemic index foods tend to have greater levels of body fat, as measured by the body mass index (BMI). High BMIs are linked to obesity, heart disease, and diabetes.

High glycemic index foods include many carbohydrates such as these:

  • Bread
  • Pasta
  • Rice
  • Cereal
  • Baked goods

Low Glycemic Index Foods Are Healthier Choices

Low glycemic index foods generally have less of an impact on blood glucose levels. People who eat a lot of low glycemic index foods tend to have lower total body fat levels.

Low glycemic index foods include these:

  • Fruits
  • Vegetables
  • Whole grains
  • Legumes

For a more comprehensive list of glycemic foods and additional reading please check out David Mendosa's Glycemic Index article.

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