Do you feel hungry after eating? High peaks in blood sugar levels are followed by a surge of insulin which helps to lower your blood-sugars. However, these levels can then be reduced to well below where they normally are, making you hungry all over again. This could lead to snacking on quick fix carbohydrates, sending those blood-sugars sky rocketing again and so the roller coaster cycle continues. The key to stable blood glucose for the person with type 2 diabetes is wise food choices and meal planning.

The following foods help break the roller coaster cycle:

1. Protein food: By selecting a moderate amount of protein with a healthy fat profile you create a full feeling and stabilize your blood glucose levels.

2. Fiber in fruit and vegetables: Most high-fiber foods are also low in starch and are low on the glycemic index. Fiber slows their digestion and the effect of the natural starches and sugars. Soluble fiber (beans, oats and oat bran, some fruits and some vegetables), has the ability to help regulate blood sugar levels by absorbing water in the intestinal tract and by combining with the digesting food, forms a gel. As well as slowing the rate at which glucose is metabolized, it steadies the rate at which insulin is released.

3. Vinegar: It helps to regulate blood-sugar and suppresses your appetite. It reduces the glycemic index of foods. As long as it contains 5% acetic acid it will also convert glucose to glycogen which then means you require less insulin.

4. Grapefruit: Research has showed this helps with weight loss and so improves insulin-function.

5. Cinnamon: Putting a small amount in foods or taking cinnamon capsules can reduce blood sugar levels. It also appears to reduce blood cholesterol levels. Compounds in cinnamon have an insulin-like action.

6. Chili: Research has shown the rise in insulin following eating was one third lower after people ate meals containing chili.

7. Sourdough breads: These have a similar effect as vinegar, they reduce blood glucose levels and insulin-release.

8. Soy: Soy has been shown to make cells more responsive to insulin and may help with control of blood-sugars.

There are food partnerships that might help you improve the control of your blood sugar levels. Meal planning, losing weight if necessary, exercising and monitoring your blood-sugars are the keys to managing type 2 diabetes.

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