It's important for people with diabetes to maintain stable blood sugars. Here are some of the healthiest foods that don't raise blood sugar levels much.

The glycemic index (GI) and glycemic load (GL) of a food are measures of the blood sugar response to that food.

Want to manage your blood sugar, but not sure where to start? We are here to HELP. With all the blood sugar information on the internet, it can be difficult to determine what is best fit for you. This handout will give you a strong foundation to help simplify diabetes nutrition into a digestible, applicable format! It includes: - A nutrition blueprint that includes how to build a nourishing plate with protein, carbs, and fat - A smart carb guide - Snacks to balance blood sugars - Smoothie recipes - Protein food sources This printable, downloadable handout can be utilized as grocery list, fridge poster, put in your office, or downloaded to your phone for when you go out to help you make the best decisions to support your health! This is a digital download - you will get a PDF download which will include the full printable plan. If you are looking for tailored, individualized nutrition to build off this handout and create a plan that is unique to YOU, schedule a discovery call with one of our dietitians here: https://www.incnutritionllc.com/booking-calendar **Please note: Due to the DIGITAL nature of this product, NO REFUNDS WILL BE ACCEPTED** This product is a digital download only, no physical product will be provided. **Property of Inc Nutrition LLC. By purchasing this product you agree not to copy, reproduce, redistribute, alter, modify, share with third-party including clients of your own, display the content publicly, or create derivative works of Digital Products. You may not modify and use any Templates included in Digital Products for business use without attribution to me.** - you will get a PDF download which will include a full, high-quality printable copy.

GI vs. GL: Understanding the Impact on Your Blood Sugar When it comes to understanding how foods affect your blood sugar, two terms often come into play: the Glycemic Index (GI) and the Glycemic Load (GL). While they might sound similar, they have distinct differences that can influence your dietary choices, especially if you’re managing […]

BLOG TOP GOAL Interested in health and fitness and interested in ways to lose weight fast

TG for avocado.

THE MEDICAL PROFESSION WOULD have you believe that diabetes is not reversible and only controlling your blood sugar with drugs or insulin will protect you from organ damage and death. But medication and insulin can actually increase your risk of getting a heart attack or dying. The diabetes epidemic is accelerating alo

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Andhrs Recipes: If there was ever a competition for cooking up the fieriest delicacies, a native of Andhra Pradesh or Telangana would certainly win away all the glory. Here are our 13 best Andhra recipes that you can prepare at home.

Item No. 0331799 Glucerna shakes are delicious grab-and-go meal or snack replacements designed for people managing their blood sugar. Glucerna Shakes have CARBSTEADY, unique blends of slow-release carbohydrates to help manage blood sugar, as well as 10 grams of protein, 180 calories, and essential vitamins & minerals. They are suitable for lactose intolerance and are gluten-free. Glucerna is the #1 brand recommended by doctors for people with diabetes. Designed to help minimize blood sugar spikes compared to high-glycemic carbohydrates. IMMUNE SYSTEM SUPPORT: With nutrients to help support immune system health, including protein, vitamins A & D, zinc, and antioxidants (vitamins C & E) HELP MANAGE BLOOD SUGAR: Glucerna shakes have CARBSTEADY, unique blends of slow-release carbohydrates to help minimize blood sugar spikes. Great as a meal or snack replacement DELICIOUS TASTE TO HELP CURB CRAVINGS: Making a smart choice can still be delicious with Glucerna shakes LISTEN TO THE PROFESSIONALS: Glucerna is the #1 doctor-recommended brand for people with diabetes RICH, DELICIOUS FLAVORS: Glucerna shakes come in 5 amazing flavors you'll love. Rich Chocolate, Homemade Vanilla, Creamy Strawberry, Classic Butter Pecan, and Chocolate Caramel These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Stable blood sugar = less PIA cravings.

Butter free, this sweet potato, garlic and chilli soup is ideal for vegans or just soup lovers alike. Filling and giving you more than your daily recommended amount of vitamin A, its just full of delicious flavours from naturally sweet ingredients.

10 diabetes snacks that are perfect for late night or anytime. Eat these low carb snacks before bed to satisfy hunger and keep you on track.

This low GI breakfast bowl recipe takes no time at all to make and is the perfect way to kick-off your day on a healthy note.

About the Book Dieters learn to replace "low carbs" with "slow carbs" with this new program from England's leading nutritionist and bestselling author of the "New Optimum Nutrition Bible." Illustrations throughout. Meal plans. Book Synopsis TWO SIMPLE RULES 1. Eat no more than 40 GLs a day 2. Eat protein with carbohydate ONE SIMPLE DIET The Holford Low GL Diet At its heart, one controlling principle: If you lose blood sugar control, you gain weight and feel hungry and tired. If you gain blood sugar control, you lose weight and feel happy and full of energy. THE BOTTOM LINE When you balance your blood sugar, you'll lose weight fast. With The Holford Low GL Diet you will beat your cravings! You'll enjoy delicious meals, choosing from a wide variety of energy-boosting foods and simple menu plans. The diet is safe and easy to follow, and includes a nutritional supplementation plan to increase your energy and decrease your appetite. Tried and tested by the Institute for Optimum Nutrition, The Holford Low GL Diet is based on the latest medical and nutritional research, made totally accessible. Discover how easy it is to reprogram your body to burn your fat away. Review Quotes "Patrick Holford is one of the world's leading authorities on new approaches to health and nutrition." -- Daily Mail"The diet to end all diets." -- Cosmopolitan About the Author Patrick Holford is founder of the Institute for Optimum Nutrition in London. He is Britain's top nutritionist and author of more than twenty health books, including The New Optimum Nutrition Bible, which has sold more than 1 million copies in thirty countries

Eggs are naturally high in protein, but they also contain a decent amount of saturated fat, according to USDA data. Just three eggs contain

Low-GI bread has more whole grains and fewer processed ingredients, which makes it healthier than processed white bread. Extra fiber lowers its glycemic index.

Item No. 0336483 Glucerna shakes are delicious grab-and-go meal or snack replacements designed for people managing their blood sugar. Glucerna Shakes have CARBSTEADY, unique blends of slow-release carbohydrates to help manage blood sugar, as well as 10 grams of protein, 180 calories, and essential vitamins & minerals. They are suitable for lactose intolerance and are gluten-free. Glucerna is the #1 brand recommended by doctors for people with diabetes. Designed to help minimize blood sugar spikes compared to high-glycemic carbohydrates. IMMUNE SYSTEM SUPPORT: With nutrients to help support immune system health, including protein, vitamins A & D, zinc, and antioxidants (vitamins C & E). HELP MANAGE BLOOD SUGAR: Glucerna shakes have CARBSTEADY, unique blends of slow-release carbohydrates to help minimize blood sugar spikes. Great as a meal or snack replacement. DELICIOUS TASTE TO HELP CURB CRAVINGS: Making a smart choice can still be delicious with Glucerna shakes. LISTEN TO THE PROFESSIONALS: Glucerna is the #1 doctor-recommended brand for people with diabetes. RICH, DELICIOUS FLAVORS: Glucerna shakes come in 5 amazing flavors you'll love. Rich Chocolate, Homemade Vanilla, Creamy Strawberry, Classic Butter Pecan, and Chocolate Caramel. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

A low glycemic diet is essential for healthy blood sugar levels, and this meal plan is a great tool to jump-start the lifestyle.

Blood sugar-friendly foods don’t have to be—or should be—boring. Instead of meticulously using the glycemic index, enjoy these foods to help regulate your blood sugar levels today!

The article posted yesterday (Are all calories equal? How to avoid weight re-gain) showed the resuts of a study conducted by Professor Ludwig (the director of the Optimal Weight for Life Clinic at Boston Children’s Hospital): a low-glycemic diet is preferable to a low-fat diet for those trying to achieve lasting weight loss and to the low-glycemic index diet, which has negative effects of stress and inflammation. The low-glycemic diet has many benefits, including lower risk for heart disease and fatty liver and it helps control appetite, encouraging and supporting a healthy weight. Today we see HOW TO FOLLOW A LOW-GLYCEMIC DIET Some premises - What's a carb? Carbohydrates occur in three main forms. Sugars are the simplest. They include glucose (the type of sugar that travels in the blood stream), fructose (fruit sugar), lactose (milk sugar), and others. Starches are more complex carbs. Some starches, like those in the average baked potato, the body digests in a flash, quickly elevating blood sugar. Other starches, like those in whole grains and beans, are digested more slowly, and so don't boost blood sugar as high. Fiber, another complex carbohydrate, can't be broken down by the human digestive tract. Fiber tends to move though the stomach and gut slowly, making you feel full without adding calories. What is the difference between the glycemic index and glycemic load? Glycemic index and glycemic load are two similar but different terms. Glycemic index indicates how rapidly a certain food increases blood sugar after eating. A serving of white rice has almost the same effect as eating pure glucose—a quick, high spike in blood sugar and insulin. A serving of lentils has a slower, smaller effect. The glycemic index captures these changes by rating the effect of a specific amount of a food on blood sugar compared with the same amount of pure glucose. A food with a glycemic index of 28 boosts blood sugar only 28% as much as pure glucose; one with a GI of 95 acts almost like pure glucose. Glycemic load, on the other hand, takes into account the glycemic index of a food multiplied by the carbohydrate content of the food. The concept of glycemic load was developed by scientists to simultaneously describe the quality (glycemic index) and quantity of carbohydrate in a meal or diet. For most foods, the rule follows that a food with a high glycemic index will also have a high glycemic load. However, there are exceptions to the rule; carrots and watermelon have high glycemic index but a low glycemic load, due to the small amounts of carbohydrate found in these foods. So thanks to the glycemic load, carrots and other high-glycemic fruits and veggies aren’t considered so bad for you anymore, which is a good thing as potatoes, pineapple, watermelon, and the like are often loaded with important nutrients. Below you'll find a table of the GI and G load of the most common foods. This is a link for a FREE CALCULATOR glycemicindex & load calculator What does a steady glucose level have to do with losing weight? Two things: - It's easier to control hunger (and, ultimately, body weight) when your blood sugar level is steady, not changing quickly from high to low and back again. -A steady level of blood sugar level also helps you shed excess body fat more effectively. "Glycemic index categories can be very helpful for people trying to choose a healthy diet," says Dr. Frank Hu, professor of nutrition at the Harvard School of Public Health. What foods help keep the blood sugar levels steady Foods with a low glycemic index help keep the blood sugar levels steady. Examples are most fruits and non-starchy vegetables. On the other hand, foods with a high glycemic index, such as white bread, chips and prepared breakfast cereals, cause the blood sugar levels to spike. Following a low-glycemic diet is easier than it may sound. You don't have to memorize the glycemic index/loads or count grams of carbohydrates in foods. Instead, you can: Choose fiber-rich, natural carbohydrates such as vegetables, fruits and legumes, and eat them along with a source of protein* and a healthy fat**. Eat grain products in their least processed state possible (for example, stone ground whole wheat bread rather than white bread). Limit fruit juice, avoid sugary soda and drink mostly water. Everything in moderation The glycemic index is a useful guide for choosing healthy foods. But it shouldn't be the only one. The amount of carbohydrate you take in matters too. Spaghetti, for example, has a low glycemic index (42). But eat a huge plate of it and your blood sugar will head into the stratosphere. Swaps for lowering glycemic index Instead of this high-glycemic index food Eat this lower-glycemic index food White rice Brown rice or converted rice Instant oatmeal Steel-cut oats Cornflakes Bran flakes Baked potato Pasta, bulgur White bread Whole-grain bread Corn Peas or leafy greens When you take glycemic load into account, you find that nearly all fruits and vegetables are acceptable on your low-glycemic diet. This is an important realization because fruits and veggies (which are naturally low in calories) also provide the majority of nutrients and fiber in your diet. Including five to nine servings of fruits and vegetables in your diet will help you lose weight in a way that you can eat plenty of food and not starve yourself! Truly, it’s not hard to see that the processed cereal grains are the real culprit when it comes to weight gain and blood sugar disorders. USEFUL TOOLS This is a link for a FREE CALCULATOR glycemicindex & load calculator Glycemic index & glycemic load chart Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you'll find a printable list of the glycemic index and glycemic load for the most common foods. *read my article about healthy protein veggie protein elixir of life **Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. There are two types of unsaturated fats: Monounsaturated fats are found in high concentrations in olive, peanut, and canola oils; avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds. Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean, and flaxseed oils, and also in foods such as walnuts, flax seeds, and fish; canola oil, though higher in monounsaturated fat, is also a good source of polyunsaturated fat. Omega-3 fats, are an important type of polyunsaturated fat. The body can’t make these, so they must come from food. An excellent way to get omega-3 fats is by eating fish two or three times a week. Good plant sources of omega-3 fats include chia seeds (sold as Salvia), flax seeds, walnuts, and oils such as flaxseed, canola, and soybean. Sources: Boston Childrens Hospital new-balance-foundation-obesity-prevention-center-program Harvard Medical School where you can also find a more detailed GI and Gload chart

The Low-GL Diet Cookbook is perfect for everyone who wants to lose weight quickly yet still enjoy great-tasting food. It features a range of recipes that do not raise your blood sugar quickly and hence have a low glycemic load, or GL. Based on the latest research, top nutritionist Patrick Holford explains that by having no more than 40 GLs a day and eating protein with carbohydrate, you can not only lose weight quickly and permanently but also improve your health and feel truly energised. The book is packed with delicious tried-and-tested recipes that are both easy to follow and simple to prepare. The GL of each recipe is clearly calculated for you, so it's easy to stick to your daily limit, and with menu plans and recipes for both weight-loss and maintenance, The Low-GL Diet Cookbook will enable you to beat cravings and lose weight permanently.

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