Whether you have type I, type II, or gestational diabetes, managing blood glucose is imperative. Eating foods with low glycemic indices facilitates maintaining consistent blood glucose within a healthy range. The website diabetes.org has detailed guidelines for acceptable blood glucose levels, pre- and postprandial, that is before and after eating. The upper limit for desirable, postprandial blood glucose is less than 180 mg/dl.
Monitoring blood glucose
After eating, your blood glucose reading is an indication of how quickly that food entered your blood stream. Your doctor will prescribe the amount of insulin, if any, you should take, depending on your blood glucose readings. Avoiding foods high in sugar is the best dietary practice you use for your own health.
Slow Gastric Emptying
The longer gastric emptying takes, the more constant your blood glucose will remain. In other words, if it takes longer for the contents of your stomach to move into your small intestine, the better. Low glycemic index foods are ideal. Adding fat, preferably mono- and polyunsaturated fats, and those with Omega-3 fatty acids, slow gastric emptying. The American Diabetes Association recommends the following as preferred fats: avocado, canola, corn, cottonseed, safflower, soybean, and sunflower oils.
Recommended fish area albacore tuna, herring, mackerel, rainbow trout, sardines, and salmon. Nuts are almonds, cashews, pecans, and walnuts. Also, olive oil and olives, peanut butter and peanut oil,
tofu and soybean products
Protein
Adding protein to a carbohydrate also slows gastric emptying. Diabetics also need to avoid foods high in saturated fats, as are found in red meat. A serving of meat for one meal is approximately 2 to 5 oz. A serving of a vegetarian protein will be larger in quantity, but will require reading the nutrition information label for each food. Some examples of desirable proteins from diabetes.org: beef jerky, deli meats, dried beans, peas and legumes and eggs. Fish include catfish, cod, flounder, haddock, halibut, herring, orange roughy, salmon, tilapia, trout, tuna and sardines. Game: bison, dove, goose, skinless pheasant, ostrich amd venison; lamb chops, leg and roast. For organ meats, heart, kidney and liver. Pork: Canadian bacon, center loin chop, ham, tenderloin. Shellfish: clams, crab, lobster, oysters, scallops and shrimp. Skinless chicken, turkey and hens, veal and milk.
Low Glycemic Index Carbohydrates
Carbohydrates high in fiber tend to be lower in glycemic index. Highly processed carbohydrates and starches tend to be higher in glycemic index. Whole grain carbohydrates have the lowest glycemic index, such as whole grain pasta, cereal, and bread. Additionally, brown rice, quinoa, and barley are low in glycemic index. Fruits and vegetables have both carbohydrate and fiber. Most fruits contain enough fiber to effectively lower the glycemic index, raisins being the exception. It is best to avoid canned fruit because it is often packed in corn syrup or has sugar added.
Sugar-free Foods
Sugar-free foods may be sparingly consumed. Check the nutrition information because often, these foods are not lower in calories, or are high in fat or salt. Additionally, foods containing sugar alcohol may cause gastrointestinal distress. Sugar alcohol does not contain alcohol in the same way whiskey does. It is a low glycemic index version of sucrose. Some diabetics opt for a smaller portion of a regular, sugared dessert rather than a whole serving of a less tasty substitute.
