I try to ‘stick with’ eating the lower glycemic fruits and vegetables. I have learned those with diabetes, must be careful about the type of carbs and amounts of fats he eats. If you eat the right carbs you will not be eating snack and junk foods. What can one eat as a substitute to combat our bad food cravings?
‘Sugar has been suggested to promote obesity, diabetes and coronary heart disease (CHD), yet fruit, despite containing sugars, may also have a low glycaemic index (GI) and all fruits are generally recommended for good health. We therefore assessed the effect of fruit with special emphasis on low GI fruit intake in type 2 diabetes [1 ncbi.nlm.nih.gov/pmc/articles/PMC3017317/]’.
If you don’t want skyrocketing blood sugar, you have to choose your food wisely. Eating healthy carbs can help ward off heart disease. I eat low glycemic index foods, which have a GI of 55 and less: These are most fruits and vegetables, beans, seeds and nuts. Grains, especially refined tend to be higher on the scale.
- Instead of white bread, switch to baked potatoes
- Substitute peas for corn
- Eat California basmati brown rice and beans instead of white rice
‘Increased sugar intake and, more recently, high fructose consumption, especially from high fructose corn syrup, has attracted attention for its potential negative impact on health. Concerns have been raised especially in respect to body weight control and increased risk of diabetes and coronary heart disease (CHD) [2 ncbi.nlm.nih.gov/pmc/articles/PMC3017317/]’.
There is abundant ‘scientific proof’ eating plant based whole food is healthier. A diet the the USDA My Plate recommends for me may be similar to what and how much you should eat MyPlatePlan_2200cals_Age14plus.
Source- 1 & 2 URL ncbi.nlm.nih.gov/pmc/articles/PMC3017317/
Website Title Diabetologia
Publication Month February
Publication Year 2011
Article Title The relation of low glycaemic index fruit consumption to glycaemic control and risk factors for coronary heart disease in type 2 diabetes
Date Accessed April 25, 2019
Note- consult your doctor before you change your diet.