GLYCEMIC INDEX FOODS THAT DON'T AFFECT BLOOD SUGAR

Foods with a GI (Gylcemic Index) of 15 and under are considered so low they don't have a negative effect on blood sugar. Here are a few examples of foods that don't really affect blood sugar:

• Onions
• Garlic
• Leafy greens
• Flax seeds
• Pumpkin seeds
• Chia seeds
• Sunflower seeds
• Avocado
• Nuts, including almonds, walnuts, etc
• Herbs
• Eggs
• Butter and Cheese
• Oils such as olive, coconut, canola

ARE YOU EATING LEGUMES?

 If the answer to our title question is no, you need to do some work on your diet. Continue reading to understand why.

Legumes are the richest plant-based proteins and contain the third highest protein content in a single serving after meat and fish. However, as compared to meat and fish, it contains much less calories and fat yet gives a whole lot of fiber which helps to prevent diabetes and heart disease. The high fiber content contributes to a low glycemic index (GI) which means that glucose is slowly being released into the bloodstream. This effect control spikes in blood sugar especially after meals and is very beneficial to managing a diabetic blood sugar. 

If legumes are not currently a part of your diet, I suggest you correct that right away. If you don't enjoy a bowl of legumes, add them to soups, salads, etc. but work them into your diet.

INFORMATION ON BANANAS FOR DIABETICS

There is always confusion about whether or not diabetics can eat bananas. Personally, I eat them often and cook/bake with them all the time and I never have a blood sugar problem from them (yes, I am diabetic). I do, however, eat them just barely ripe and I only eat a small to medium one. I make banana bread but add cinnamon and nuts, both blood sugar stabilizers. I also make banana pudding using Splenda and I use the just barely ripe bananas in it.  Here are some facts from Amy Reeder, registered dietitian, about bananas.

• Bananas are a healthy way to get nutrients such as potassium, vitamin C, and fiber.
• Bananas do contain carbohydrates.
• Bananas are sodium-free, cholesterol-free, and fat-free.
• Counting the carbs in a banana is tricky because it depends on the size and the ripeness of each banana. This chart will help you figure the carb grams in bananas based on size:

6 inches or less: 18.5 grams

6-7 inches: 23 grams

7-8 inches: 27 grams

8-9 inches: 31 grams

9 inches or larger: 35 grams

• If a medium banana has 31 g carbs this would be the breakdown: 19 g would be sugar, 11 would be starch and that includes 3 g of fiber.
• Bananas are considered low glycemic index foods. A medium banana has a glycemic index of 51(anything under 55 is low glycemic). But as with carb grams, glycemic index numbers change with the banana depending on its ripeness. Check the chart that follows:

Medium fully ripe = 51 gi

Medium under ripe (still some green on peel) = 42 gi

Medium over-ripe (some brown spots starting to appear on peel) = 48 gi

• Plantains are members of the banana family. Plantains fall into the green banana category and are eaten cooked, usually fried.
• Note: Be cautious of dried banana chips as they usually have a higher sugar and fat content due to preparation. Read labels carefully and it you eat them, eat them with nuts.

STRAWBERRIES

Strawberries are the most popular berries in the United States. Not only are they the most popular they are also a healthy choice. Strawberries are loaded with antioxidants, a good source of vitamin-C, and good news for diabetics, they are on the low glycemic index. Following are more health benefits of eating strawberries.

• Because of their high potassium content, strawberries can help lower blood pressure.
• Strawberries are heart healthy. One to two cups daily can help to lower LDL cholesterol. In one study, eating three servings a week decreased the risk of heart attack in women by 32%.
• The antioxidants in strawberries can reduced blood clot formation which can help prevent strokes.
• One study showed that eating 37 strawberries daily significantly lowered the risk of  developing complications from diabetes such as neuropathy and kidney disease. Eating two to three servings of strawberries per week lower the risk of developing type 2 diabetes.
• The antioxidants in strawberries can help lower inflammation and block tumor growth.

1 1/2 cups, considered a serving of strawberries, has 58 calories, 14 grams carbs, and 4 grams fiber.

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GI (GLYCEMIC INDEX)

If you have heard the term GI applied to foods but don't know what it is, here is a simple answer.  GI is a ranking of foods based on their overall effect on blood glucose (sugar) levels.  Foods that the body absorbs slowly have a low GI index (ranking).  Likewise, foods that the body absorbs quickly have a high GI index.  This is important to know, especially for diabetics.  Eating slowly absorbed carbs can help even out blood sugar levels.  In other words, different carbs effect blood glucose differently.  Example: Pasta has a different GI than rice even though both are carbs.  Would you believe potatoes boiled in their skin have a different GI than mashed potatoes?  Following are a few GI examples.

These foods have a low GI of 0 to 55:
rolled oats
nuts
raisins
apple
multigrain bread
broccoli
These foods have a medium GI of 56 to 69:
couscous
muffins
pita bread
beets
baked potatoes
mangoes (the fruit)
These foods have a high GI of 70+
cornflakes
mashed potatoes
scones
pretzels
watermelon
French bread