Glucose Control Diet

A glucose control diet is nothing more than a dietary approach to help control the level of sugar in your blood, accomplished by manipulating carbohydrate intake to achieve the desired result. Keeping blood sugar low is one of the keys to sustainable weight loss, because excessively elevated blood sugar can lead to increased fat storage, insulin resistance and even the development of type 2 diabetes. Therefore, a glucose control diet is perfect for those suffering from, or looking to avoid, these conditions.

Controlling Glucose

• Control glucose in your diet by paying close attention to both the amount and type of carbs that you consume. Carbohydrates are the food type that is most readily converted into blood sugar, with faster-digesting carbs causing a greater increase in blood sugar than slower-digesting ones. Therefore, the crux of a glucose control diet is to stop eating fast-digesting carbs like sugars and refined flour and limit yourself to only vegetables, fruits and whole grains (in order of preference, based on their average digestion time). Whenever possible, stick to nothing more than fibrous green vegetables like spinach, lettuce, cucumbers and broccoli, as these can provide your body with a wealth of vitamins and nutrients with a nominal effect on glucose levels. Other quality vegetables to consider include mushrooms, cabbage and red onions. For fruits, stick with apples, citrus fruits, cherries, pears and apricots. For grains, products made from barley, wheat and buckwheat are healthy choices. The remainder of your diet should consist of lean meat from seafood, chicken and turkey, along with healthy unsaturated fats from nuts, seeds and oils.

Supplementation

• Supplement your diet with cinnamon and fish oil to further modulate blood sugar levels. According to studies published in Diabetes Care in December 2003 and October 1989, consumption of both cinnamon and fish oil can help to further improve blood glucose levels. You should aim to consume one to six grams of cinnamon per day (either sprinkled on foods or consumed straight from the container) and five to 10 grams of fish oil taken with meals. Purchase high quality cinnamon and fish oil supplements for best results.