The Best Diet for Slow Release of Sugar to the Brain

The best diet for a consistent release of sugar to the body and brain is one that includes non-starchy vegetables, lean meat and complex carbohydrates while eliminating simple carbohydrates. Simple carbohydrates break down quickly, which provides sugar to your system and raises your blood glucose level. While this may seem beneficial for energy, it can destabilize your blood-glucose levels which can cause health complications. Complex carbohydrates break down slowly during digestion, which provides your system with a steady amount of sugar that is used for energy and allows you to eat less due to the full feeling complex carbohydrates provide.

Carbohydrates

• Complex carbohydrates are found in beans, vegetables, oat bran, oatmeal and whole-grain pasta and bread. These complex carbohydrates contain insoluble fiber, a necessary nutrient as it lowers your risk of developing type 2 diabetes, according to the Mayo Clinic. Simple carbohydrates are found in desserts, processed food and foods that list refined sugar or white flour in the ingredients. Avoid these foods in order to maintain steady sugar release. According to the American Diabetes Association, your daily meals should be 25 percent complex carbohydrates and 25 percent lean meat such as skinless chicken, extra lean ground beef or fish. The remaining 50 percent of your meal should be non-starchy vegetables.

Non-Starchy Vegetables

• Non-starchy vegetables are extremely low in calories but high in nutrients and vitamins your body needs for proper functioning. Non-starchy vegetables are any vegetable except for potatoes, winter squash, corn, yams, peas and lentils. Non-starchy vegetables should make up half of your plate per meal, according to the American Diabetes Association's plate method for meal planning. You will need to have four to five servings of non-starchy vegetables daily to maintain blood glucose levels and weight.

Lean Meats

• Animal protein is a necessary part of your diet, but can raise your blood glucose levels and increase the amount of cholesterol in your blood due to the amount of saturated fat. Meat should be lean to reduce the amount of saturated fat consumption. FIsh including salmon, trout, mackerel, albacore tuna and sardines are beneficial, and poultry is suitable as long as the skin is removed. Beef should be extra lean due to the amount of saturated fat, and pork should be limited to pork tenderloin. Always prepare your food by baking, broiling or grilling it. Do not saute or fry your meats, as this can raise your blood glucose level and increase cholesterol levels due to the amount of saturated fat and trans fat in the cooking oils.