Gillian McKeith's Food Bible (181 page)

Whole foods, choosing complex carbohydrates rather than simple
(refined) ones. So opt for brown rice instead of white rice, whole-wheat bread instead of white bread. Complex carbohydrates are high in fiber and vitamins and minerals, important factors in helping to regulate blood sugar. Refined carbohydrates have had their fiber and nutrients removed, and act in a similar way to refined sugar when eaten, raising your blood sugar quickly and aggravating diabetic symptoms.

Fresh raw and steamed vegetables. These are low in calories and fat and high in essential vitamins, minerals, and phytonutrients. Some vegetables, such as white potatoes, parsnips, beets, and carrots, are high in naturally occurring sugars. So always eat these with protein foods such as beans or lentils so that you don’t get a blood-sugar rush.

Fiber-rich foods, as fiber helps to slow the release of glucose into the bloodstream. It can also help to reduce high cholesterol, common in diabetics, and can help to keep your weight down by making you feel fuller quicker. High-fiber foods include brown rice, oats, beans, lentils, Swiss chard, and flax seeds.

Zucchini juice or soup has an anecdotal history of helping blood-sugar imbalances.

Onions are rich in chromium, important for regulating blood-sugar levels.

Protein, which slows down the digestion of carbohydrates and the rate at which they enter the bloodstream. Choose protein sources that are low in saturated fat such as fish, white meat, tofu, nuts, seeds, quinoa, beans, lentils, and whole grains. Mung beans are a great antidiabetic, slow-release food.

Apples. When it comes to beating diabetes, there is nothing forbidden about this particular fruit. Apple peel contains quercetin, a flavanoid whose antioxidant effect has been found to reduce diabetes.

Asparagus, which is an excellent source of glutathione, an antioxidant compound that can help to keep your blood-sugar levels stable.

Soybeans. Not only are these members of the legume family a complete source of protein, they also provide phytoestrogens, isoflavones, and saponins that can help to balance your blood sugar.

Essential fats, as these help to improve glucose tolerance, and reduce high triglyceride and cholesterol levels. Good sources of these fats include oily fish, flax seed oil, dark leafy green vegetables, seeds, nuts, and tofu.

Garlic (preferably raw) as it can help to lower cholesterol and triglyceride levels in the blood.

Water. Drink at least eight glasses of water daily.