Lower Your Blood Glucose Starting Now!
You Can Lower Your Blood Sugar
I have created this page as a quick start to show you what you can do to get started NOW. I have not included much explanation here, just the nuts and bolts basics to get you going, with food and diet. You can get more detailed information on my other pages by clicking on the tabs. Realize that you will not be able to completely cut out all this stuff but do as much as you can to lower your glucose and see the most difference.
Cut Out All the White Stuff. White flour converts to blood sugar and raises glucose, that means white bread, white rice, white tortillas, white pasta, everything that is produced with white flour like pizza, donuts, coffee cake, potato chips, crackers, French fries, buns, and on and on, you get the picture, the stuff we are surrounded with all day long. Hey, it takes a conscious effort to avoid this stuff. For much more detail check out the food tab.
Cut Out the Corn Products. Corn syrup and high fructose corn syrup are basically industrial sweeteners, most people like food that tastes sweet. The starch in corn converts to sugar, raising sugar glucose. Food manufacturers put it in just about everything! Avoid it as much as possible. You really need to READ the labels and you will quickly discover it’s in all kinds of products that are marketed as “healthy”. Foods like yogurt, breads, lunchmeats, drinks, cereals, and almost all processed foods. This is only scratching the surface so you must read the labels. In general most people consume way more than a moderate amount of corn sweeteners daily. Also avoid starches, processed white sugar and honey. Sweet’n Low is a good substitute because it tricks your taste buds with the sensation of sweetness but it is diabetic safe. Check out the sugar tab for more info.
Cut Out Bad Fat. Buy non-fat or low fat as much as possible, avoid saturated fats, hydrogenated fats, cooking oils like vegetable oil and corn oil. Instead use olive oil or coconut oil whenever possible. Stop eating red meat and the associated fat that goes with it. Eat baked or grilled chicken, without the skin, and if you fry use olive oil. Eat fish like albacore tuna in water and salmon. Instead of butter or margarine use something like Smart Balance. This will help you maintain a more normal glucose range. More on fat on another tab.
Eat Things That Come Out of the Ground. Food is not like medicine, it IS medicine. Eat whole foods like fruits, vegetables, nuts, seeds, and whole grains. Fruit has a lot of good stuff in it that is essential for lowering blood glucose so you should eat it, but it also has sugar, so eat fruit moderately and spread throughout the day. Vegetables are a super food so eat as much as you can and eat all different kinds. Cooked or steamed is good but the more raw the better. Check out the food tab for much more.
Eat Grains, Oats and Nuts. Eat breads that are made of whole grains, not bleached or enriched. If it just says wheat, it is not the same as whole wheat. Breads should say “whole wheat” or “whole wheat flour” as the first ingredient. Whole grains help to even out and control normal glucose levels. Food makers are very good at fooling consumers with all kinds of different terminology that is why it is so important to be informed. Oats are very good for you. Oats help balance your blood sugar and have other health benefits. Most seeds and nuts are good for you but avoid the salty ones like salted sunflower seeds and those with sugary coatings like toffee and glazed walnuts. You need to bump up the amount of fiber you consume. I use a full teaspoon of psyllium seed husks mixed in a little organic soy milk every evening and it makes a big difference. More on this in the food tab.
You Have to Exercise. You have to have regular exercise to get your metabolism going and use up sugar in the blood which is the energy in your body. Even if it is just brisk walking you need to start somewhere, it needs to be something that will elevate your heart rate for a sustained period of time like 20-30 minutes, and should be like every other day. I know a lot of people don’t like to exercise but it is an absolute must for how to be healthy and beat prediabetes. More on the exercise tab.
I have kept this brief to get you started on your journey. The real key is knowledge and understanding to empower you to take charge over your own health and maintain a normal glucose range. No one else can do this for you. There is a treasure trove of information on this site to educate and help you to lower your glucose, so take charge of your health and get going!
Information and knowledge is essential in getting your glucose numbers down, I have included a lot of additional resources throughout this website. One of them is a book you may want to check out to help you lower your glucose called The Blood Sugar Solution, you can check it out by clicking here.