LOWER YOUR BLOOD SUGAR

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1 LOWER YOUR BLOOD SUGAR By Elaine Gibson 1

2 Lower Your Blood Sugar The tables below will give you a good idea of where foods fall on the glycemic index. Please note that this is for your reference. There are foods on this list that are NOT in this program because I want you to learn how to eat and thrive even after your program ends. Pay special attention to the last chart: sweeteners. By nature, all fats and proteins are low glycemic. P.S. Remember, just because a food is low glycemic does not mean it is right for your unique body. During this program, get in tune with the foods that are right for you, and slowly add back those foods, one at a time, that are not on the program to see how you feel. Low Glycemic Carbs/Fiber 100% Whole, unprocessed grains Quinoa Brown rice Sprouted grains Millet Amaranth Buckwheat High Glycemic Carbs/Fiber White carbs White bread White rice White flour White tortillas White pasta Enriched flour All raw vegetables Most cooked vegetables Most fruits Sea vegetables, like seaweed Cooked corn Cooked carrots Potatoes Fruit Juice Bananas Pineapple Mango Watermelon 2

3 Sweet potatoes Yams Small potatoes with skin on Whole rolled or steel cut oats Most whole, close to nature foods Corn tortilla chips Potato chips Most crackers Instant oatmeal Most cereals Most instant and highly processed foods Healthy Fats Oils Extra virgin olive oil Cold-pressed flax oil Macadamia nut oil Avocado oil Coconut oil Nuts (raw is always best) Almonds Walnuts Pecans Pine nuts Cashews (aren t as good for you as almonds and walnuts, but ok in moderation) Seeds (raw is always best) Hulled sunflower seeds Pumpkin seeds Flax seeds, always use ground flax - it absorbs better Chia seeds Salmon Avocados Olives Less Desirable Fats Oils Peanut oil Vegetable oil Canola oil Soybean oil *Buy organic if you use these at they are highly genetically modified in the US Peanuts and peanut butter should be consumed in moderation, they are heavily processed in the US and aren t really that good for you. Always opt for 100% natural peanut butter over commercial brands like Jiff and Skippy Animal fat in general is saturated, something we want to limit. Red meat Limit to no more than twice per month Cheese Avoid heavily processed cheese and all cheese in mass quantities Think of cheese as a condiment, not a main dish :-) Goat s milk and sheep s milk cheeses are more easily digested and better for you 3

4 Goat cheese, there are so many varieties now: hard, soft, blue, etc. Sheep s milk feta - Real feta is traditionally from sheep s milk Unpasteurized (aka raw) cheese is easier to digest because it contains enzymes, just do not consume if you are pregnant. Healthy Proteins Plant Hemp protein/hemp seeds Beans Black, white, kidney, pinto, etc. Lentils Peas Edamame (soy beans) Nuts and seeds, almonds especially Sprouts Animal Plain Greek yogurt Salmon Tuna Most wild-caught fish Organic turkey or chickenwhole breasts, avoid deli meats Pork tenderloin is okay in moderation Eggs, if you are not allergic, are great. 1-2 per day is perfectly healthy, look for free range, grass fed and organic when possible. Less Desirable Proteins Meats and dairy should be consumed in moderation, and always choose organic. Lean turkey and chicken is good, be sure it is organic and not charred as the char on meat is a carcinogen. Lean pork is also an OK option, just stay away from highly processed sausages and pork products. Choose plain yogurt, Greek is best. You can add natural sweeteners to it to make it taste delicious. Opt for wild-caught fish; they are higher in omega-3 fatty acids. Game meat is often very lean and natural; if you care for the taste it s fine to eat. Duck, Cornish game hen and other less common meats are okay in moderation. 4

5 Desirable Sugars Stevia (Sweetleaf is my favorite brand) Agave Nectar Syrup Raw Honey Grade B Maple Syrup, in limited amounts Dates and date paste Rice syrup Less Desirable Sugars All artificial sweeteners Splenda, Nutrisweet, Equal, etc. All white sugar High-Fructose Corn Syrup Karo/Corn Syrup Sugar in the Raw/Brown Sugar (high glycemic, but better for you than white sugar as it contains some nutrients.) 5