Stable blood sugar levels are one of the main factors that can make eating low glycemic foods really attractive. Low-GI carbohydrates also help with weight control because stable blood sugars and energy are linked to fewer food cravings.

Here are some food suggestions that people with type 2 diabetes are advised to include in their daily eating plan alongside low-GI foods. Maybe they could be called smart foods as the emphasis is on balancing carbohydrates with monounsaturated fats and omega-3 fats. They also help to stabilize your blood sugar levels:

1. Fiber: High fiber foods have a number of benefits:

• they require more chewing and thus slower eating
• they create a feeling of fullness which can only be obtained by eating really large amounts of modern food
• fiber limits the digestibility of plant starches and helps buffer natural sugars… this avoids sharp increases in your sugar and insulin
• the chronic consumption of low amounts of fiber has been associated with an increased risk of type 2 diabetes, obesity and heart disease

2. Omega-3 fatty acids: Your body needs omega-3 fatty acids to:

• produce flexible cell membranes where large numbers of insulin receptors are. Insulin resistance develops when these membranes are not flexible
• omega-3 fatty acids can help reverse as well as prevent type 2 diabetes
• it also prevents against cardiovascular disease by reducing the tendency of clots forming. This then helps reduce the risk of heart attack and stroke
• omega-3 fatty acids are found in cold water fish such as salmon, trout and tuna; venison or game birds; omega-3 enriched eggs; vegetables including romaine lettuce and dark leafed vegetables; walnuts and ground flaxseed

3. Moderate protein: A high protein intake causes your kidneys to work hard… this can damage kidney function over the long term. This is a problem for people with type 2 diabetes who are already at an increased risk of kidney disease. So moderate protein is the key… your body can convert some protein to energy; it is digested slowly and therefore stabilizes your insulin and blood sugar levels. A good butcher can trim your cuts of meat or grind your meat into mince to ensure leanness.

4. Soy: Soy has been found to help your cells be more responsive to insulin so helps with control of your blood sugars. Soy is classed as a legume… a bean. The basic soybean is low-GI as are most of the foods derived from soy.

5. Buckwheat: Energizing and nutritious, buckwheat can be served as an alternative to rice or made into porridge. Buckwheat is a fruit seed related to rhubarb and sorrel… it is actually a suitable substitute for people who are allergic or sensitive to wheat or other grains that contain protein glutens. Recent research shows that extract of buckwheat actually lowered meal-related blood sugar levels.

Improving your body’s insulin resistance and controlling your blood sugar levels are two of the most important things you can do to help you live a healthy and long life.

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