In the first two parts of this series we learned about how to identify glucose intolerance and some techniques for using exercise to manage blood sugar. In this last section we will look at food choices and supplements that are most helpful for blood sugar control.
Sugary Snacks
Let’s face it sometimes we just want a little something sweet. If you are going to indulge your sweet tooth why not make it as healthy as possible? Dried figs and dates make a great choice for a sweet indulgence that also provides a powerful dose of nutrition. Try to limit intake to 2 or 3 at a time.
With baked goods make sure that your choice is free of trans fats such as margarine and hydrogenated oils. You may sacrifice some calories but the natural fats found in butter and egg yolk provide nutrients that will help the body burn off the sugar.
Include Some Fiber
Fiber slows down the introduction of sugar from sweet and starchy foods into the bloodstream. Especially when consuming starchy foods like bread, rice, pasta, or potato, make sure to include a fresh salad, steamed vegetables, or beans to balance the meal. Whole grain breads and pastas, and brown rice still have the naturally occurring fiber within them so it is not as critical to add an extra source of fiber.
Get More Protein
Protein has a balancing effect on blood sugar. Eating protein stimulates the body to secrete hormones that act to lower blood sugar and turn down hunger signals. Do your best to include a protein source at every meal and snack in the form of meats or fish, eggs, dairy, nuts or seeds, and beans.
Consider Supplementation
There are a number of herbs and supplements that have been shown to help normalize blood sugar metabolism. Here are a few with the most promising research behind them:
ECGC found in green tea has been found in some studies to lower blood glucose levels, though the effects seem to be more pronounced at higher concentrations, such as can be found in a pill, rather than brewed tea.
Zinc is a trace mineral that plays an important role in blood sugar metabolism and low zinc levels have been correlated to glucose intolerance in humans. Shellfish as well as sunflower and sesame seeds are excellent dietary sources of zinc.
Korean red ginseng (Panax ginseng) has been shown to benefit glucose in metabolism, although studies of American ginseng (Panax quinquefolius) have not shown the same benefit.
Make sure to consult with a professional trained in the use of dietary supplements before starting any supplement program. Not all brands contain the same quality of ingredients and certain substances used in many weight loss formulas contain ingredients which could cause damage to the body or interact with certain medications.
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