Blood sugar management is essential. This can be attained by consuming balanced meals and snacks with specific amounts of starchy and non-starchy foods. In my practice at www.getnourished.tv I have a simple system and program for preventing and reversing Type 2 Diabetes. Here are a few pointers to help you on your way.
When considering meal and snack preparation it is important to always keep in mind the High and Low Starch food composition.
"Low Starch" foods have fewer carbohydrates in them and have a low impact of blood sugar release into your system. They also contain lots of vitamins and minerals and are high in fiber. These two factors will also help slow down the release of blood sugar from the higher starch foods you may also have in your meal.
“High Starch” foods are higher in carbohydrates. These have a quicker blood sugar release into your system. It is CRUCIAL to watch your amounts of these. Usually no more than ½ Cup per meal and snack. Additionally, it is essential to make your starchy foods as close to nature as possible. Instead of processed sliced bread, try 1/2 cup of lentils instead. You get more nutrients AND fiber!
Combine your non-starchy and starchy veggies with a @ 4-6 oz. of clean lean protein (turkey, chicken, fish, lamb, grass fed beef) and 1 Tbsp. of healthy fat (olive oil) and you’ll have a great meal!
Below are some examples to make this more clear.
LOW STARCH VEGGIES – 1-2+ Cups Per Meal
Dark leaf lettuce
HIGH STARCH – ½ CUP Per Meal TOTAL!
Tip On Grains - Avoid the "white" processed grains (ie breads) and stick to gluten free grains such as quinoa, brown rice, millet, amaranth and buckwheat. These contain more nutrients and fiber than processed grains which will also help slow their release of glucose into your blood stream.
FRUIT – limit to ½ Cup & have with Protein fat combo ie – almond butter (1 Tbsp.) – consume away from meals atleast 30 minutes.
o LOW Glycemic
o MODERATE Glycemic
I hope all of this helps. Any questions please feel free to contact me at