Eat in moderation:
- Whole grains. Brown, black and red rice; quinoa and buckwheat are great gluten-free grains. Black rice has as many health benefits as blueberries and a low-glycemic load.
- Fibre-rich, legumes are underutilised in our society. They slow the release of sugars into the bloodstream and help prevent the excess insulin release that leads to insulin resistance. Try red, French or regular lentils; chickpeas; green and yellow split peas; soybeans (edamame is a great snack); pinto, and other beans.
- Dark berries. Blueberries, cherries, blackberries and raspberries are filled with nutrients. The richer the color, the more “medicine” you get. Eat as much as one-half cup a day.
- Enjoy up to two pieces of the following stone fruits each day: plums, peaches, nectarines and their variants are known as “stone fruit.” They are healthy and full of fibre.
Eat Limited Amounts:
- Starchy, high-glycemic cooked vegetables. These include winter squashes, peas, potatoes, corn and root vegetables. Starchy vegetables raise blood sugar more quickly, so they should be consumed in smaller quantities (up to one-half cup a day) and ideally with other food groups such as protein that reduce the overall glycemic load of the meal.
- High-sugar fruits. Melons, grapes and pineapple contain more sugar than the fruits listed above, so they should be limited to a half-cup once a week and avoided altogether if you are on a low sugar diet.
This can be a complicated subject. If you understand enough so that you can enjoy the benefits of your knowledge to improve your diet then no more research or worrying is necessary!
Don’t hesitate to ask if you have any questions about this blog.