Managing type 2 diabetes is difficult enough. But when you add the challenge of managing high cholesterol, hypertension, poor kidney function, or other complications, the burden becomes immense. Serious lifestyle changes, including low-glycemic eating and exercise are excellent strategies to gain back control.
The glycemic index (GI) is a tool that describes the differences in carbohydrate foods by ranking carbohydrates according to their effect on our blood gluclose levels. Eating mainly low-GI foods that produce only small fluctuations in our blood glucose and insulin levels helps to manage diabetes and reduce the risk of developing heart disease and other complications.
Benefits of low-glycemic eating
Low-GI foods are slowly digested and absorbed, which causes gentle rises in blood sugar and insulin levels. Lowering your insulin levels is not only a key factor in weight loss, but also the secret to long-term health. Low-GI foods include fresh fruits and vegetables, along with whole grains, sprouted breads, legumes (beans and lentils), high-fibre cereals, and quinoa.
Benefits of low-GI foods
These will help you to:
- control your appetite and carbohydrate cravings
- maintain a healthy weight
- control blood glucose and cholesterol levels and reduce your risk of type 2 diabetes and heart disease
- reduce mood swings
- increase mental alertness and sustain energy
As a registered dietician and certified personal trainer, we have worked with hundreds of clients in their efforts to lose weight.
Bottom line: do you want to achieve a healthy weight and improve your health? Focus on a healthy lifestyle that includes low-glycemic foods and increase your physical activity. Check out these great recipes adapted from Low-Glycemic Meals in Minutes, available at lowgimeals.com.