Known and used for thousands of years in Ayurvedic medicine, the traditional medicine that is practiced widely in India, it also finds favor in Western medicine within the system categorized as alternative or complementary medicine.

Gymnema sylvestre is claimed to aid in the maintenance of normal blood glucose levels and to achieve effects that are equivalent to insulin or some of the most frequently used oral medications. It is also claimed that many studies have been carried out that confirm those opinions. A comment relating to one such study suggests that the leaves of gymnema can promote the regeneration of pancreatic cells that secrete insulin. A lack of insulin production by the pancreas is a major cause of type-1 diabetes and also one that contributes to type-2 diabetes. Another comment on past clinical research states, among other things, that gymnema improves the absorption of glucose by the body’s cells, which would be good for diabetics since the glucose would otherwise continue to circulate in the bloodstream.

Apart from diabetes, of additional interest are other properties claimed for gymnema sylvestre regarding other disease conditions. It seems that gymnema leaves can apparently lower triglycerides and also lower serum LDL cholesterol, the so-called bad cholesterol. It has also been suggested to be beneficial in its use as an aid in losing weight. A substance that can do so many things deserves, I believe, consideration to be added to the diabetic food list.

References to research, a recommendation and dosage
While there are abundant comments on the benefits of gymnema sylvestre in naturopathic literature, I had found it difficult to track down specific references to individual clinical research and testing that provides actual details. However, a recent reader of this article has supplied suitable references that can be consulted and those are now shown, with thanks, in the comments section at the end of this article.

Dr. Stephen Sinatra, in his book The Sinatra Solution, published in 2005 by Basic Health Publications Inc, in addition to several other substances, says in reference to what he calls nutraceuticals, that for diabetes he “likes” a daily dose of 100 to 200 mg of gymnema sylvestra. Also in mentioning nutraceuticals, Dr. Sinatra suggests the use of alpha-lipoic acid in doses of 100 to 400 mg and vanadyl sulphate in the amount of 1 mg daily.

Dr. Stephen Sinatra is a well-known cardiologist who has written extensively on the treatment of heart disease and how it can be prevented and reversed. Diabetes is considered to be a major risk factor for heart disease. Dr. Sinatra’s explanations in his books on the subject are very informative and, with a little effort and concentration, easy to understand. Several other cardiologists have also written informative books on the treatment and reversal of cardiovascular disease and diabetes that are well-worth reading.

Dr. Sinatra is also associated with a line of health products, at least in the use of his name, that I believe especially meet and match his views for treatment of cardiovascular and related diseases. I do not use any of the brand of products listed on Dr. Sinatra’s website and I don’t believe his association with the commercial marketing of such items presents a conflict so I might possibly consider using them sometime in the future. On the strength of Dr. Sinatra’s recommendations, I am likely to check out the use of gymnema sylvestre for my own diabetes and for my recently diagnosed cardiovascular disease condition.

I am aware that gymnema sylvestre is available from a wide range of sources such as health food stores and I see that the dose for the Beta Fast product, mentioned in the Comment below, is 400 mg twice daily, (in the morning and the evening).

Please note: in this post we discuss Alpha-lipoic acid, the other possible additions, mentioned above will be covered on following posts to this website.

Recently, I have been reading about Cardiovascular disease, often abbreviated to just CVD, a serious health complication that frequently develops from diabetes and is a primary cause of death in the diabetic population of North America. I try to follow-up as much as possible, anything that is published on diabetes topics, watching for anything that seems appropriate and beneficial to add to the diabetic food list, and in this brief series of articles I would like to make reference to some that do seem promising and beneficial – with the belief that everyone interested should have at least a general knowledge of the pertinent facts regarding any substance and I have provided a reference source below where more substantial details can be found for anyone who might wish to look further.

In the book dealing with CVD, “The Sinatra Solution” by Stephen T. Sinatra, M.D. published in 2005 by Basic Health Publications, I was interested to read the comment, in a section referring to diabetes, that there are many nutraceuticals that can be taken to aid in the regulation of glucose metabolism and listed was alpha-lipoic acid, gymnema sylvestre, vanadyl sulphate, and cinnamon. I should add that for many years there have been positive mentions and recommendtions of those substances in other books and articles dealing with diabetes healthcare.

So let us look briefly at those substances, together with the dosages recommended in the Sinatra book, to consider them as possible additions to our diabetic food list. To keep these articles sufficiently short, each of the mentioned substance will be cobered separately.

Alpha-lipoic Acid, also called ALA, 100 to 400 mg
Alpha-lipoic Acid is a powerful antioxident and one of a few that is both water-soluble and fat-soluble, a major advantage because it can exist in cell membranes where it can prevent free radical damage and it can also enter the watery parts of cells. Apparently, ALA initiates chemical reactions in the body that boosts the effect of other important antioxidants such as vitamin C and vitamin E and is claimed to improve glucose metabolism in diabetes. In animal studies alpha-lipoic acid was shown to decrease blood pressure and improve the workings of the cardiovascular system.

In another reference to ALA, in a book by Nobel laureate Dr. Louis J. Ignarro, called NO more Heart Disease, published in 2005 by St. Martin’s Griffin, dealing with Nitric Oxide (NO), a substance that enhance cardiovascular health and helps keep the arteries and veins of the circulation system supple and pliable and preventing them from hardening, Dr Ignarro recommends a daily supplementary intake of 10 mg of alpha-lipoic acid in the treatment of cardiovascular disease.

Alpa Lipoic Acid is readily available for purchase at most national drug stores and health food stores and comes in various amounts , 30 gm, 100, gm, 200gm, 400 gm, etcetera. In my area of the country, a typical price for 100 capsule of 100 mg costs about $14.00 U.S.and I usually can buy it on sale with a two for one deal.

Dietary Sources:
ALA is found in red meat, organ meats (such as liver), and yeast, and particularly Brewer’s yeast.

In the case of a healthy person, sufficient alpha-lipoic acid is normally manufactured by the body, but as diabetics by definition, we as a group cannot consider ourselves to be healthy and it might be worth considering the possible claimed benefits that can be derived by adding ALA to our current diabetic health plan in the form of supplements.

I should also note that many people nowadays, and I am one of them, who are deliberately eating less red meat such as that listed above.

For a lengthier and comprehensive description of Alph-=lipoic acid, check out the University of Marylands’s website at http://www.umm.edu/altmed/articles/alpha-lipoic-000285.htm

The other possible additions to the Diabetic Food List, gymnema sylvestre, vanadyl sulphate, and cinnamon, will be also be briefly covered in the next postings to this website shortly. There is already an article on cinnamon that can be found on this Diabetic Food List website at Cinnamon — Does it Help Combat Diabetes?.

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Carbohydrates supply energy
Carbohydrates, also called carbs, are the sugars and starches in breads and grains, potatoes and other vegetables, and in fruits and beans, and those foods are the major contributors of carbs as a source of energy needed by the body’s cells. After eating carbohydrate foods, the digestion process breaks them down and the glucose content is passed through the walls of the intestines into the bloodstream and there circulates to reach the cells that require glucose.

How can we determine which foods can be considered as low carb foods?
Not all carbohydrates are the same in their immediate impact and speed of entry into the bloodstream, and it is the rate at which they are reduced to the sugar in the form of glucose that helps define whether they are considered as low carb foods or otherwise. Carbs can also be classified as refined or unrefined, with white breads, pastas and white flours being especially considered as refined carbs while foods such as whole grained breads, fruits, beans and most vegetables are classified as unrefined.

To indicate the relative rate of entry of carbs into the bloodstream, a scale has been devised called the Glycemic Index, also referred to as the GI for short. The GI ranks individual carbohydrate food items with an index number that compares them to glucose that has the assigned value of 100. The other food sources are ranked in the relation of their speed of conversion to glucose and for convenience are categorized as follows:

• high carb foods have GI values higher than 70
• medium carb foods have a GI value of 56 to 70
• low carb foods have GI values of 55 and lower

As can be seen, the low carb foods provide sugar at a slower rate of entry into the blood stream and this allows the body to more easily maintain a balanced amount of sugars in the blood. The high carb foods on the other hand, tend to cause spikes, blood sugars elevated to higher levels, not a preferred condition and certainly potentially harmful for people with diabetes or prediabetes.

A great deal more can be said on the topic of carbohydrates. We should distinguish between low carb foods and low carb diets. Low carbohydrate diets restrict the proportion of any types of carbohydrates in relation to the proportions of proteins and fats, whereas low carbohydrate foods can best be described as those that have lower Glycemic Index values.

Many well-known diet approaches using low quantities of carbohydrates have been described in such best selling books such as The Atkins Diet and The South Beach Diet. Taking opposite views to those popular books, there are many advocates of a medium dietary intake, represented by about 50 percent carbs, 25 percent proteins, 25% fats with no more than 10 percent of fat being saturated fats.

On my companion website, Diabetes Menu Guide, you might wish to read a related article on low carbs, to do so, just click on this link Low Carbohydrate Approach in Meal Planning. And check out these link for more on the Glycemic Index and Glycemic Load.

The amount of carbohydrate in a meal or in a food item will not usually comprise the entire calorie amount of any food. To adjust the measurements for this, the Glycemic Index has been modified to produce a companion set of numerical values called the Glycemic Load. The Glycemic Load takes into account that particular amount of carbohydrate in an entire food item, giving a set of values.

High glycemic index carb foods include:

White and non-whole wheat breads, pastas, many breakfast cereals, potatoes, baked goods.

Low glycemic index carb foods include:

Fruits, many vegetables, whole wheat breads, legumes (beans and peas)

When consumed in reasonable amounts, some low glycemic load carb foods are:

Breads - whole grain pumpernickel bread, Soy and flaxseed bread, other whole grain breads.
Breakfast cereals – cooked oatmeal, All-bran, Bran Buds.
Fruits ans berries – grapefruit, strawberries, cherries, watermelon, apples, pears, peaches, plums, grapes, oranges, blueberries, raspberries, and others
Vegetables – cabbage, spinach, lettuce, kale, chard, broccoli, cauliflower, and most others.
Dairy and soy foods – soy milk, low fat milk, low fat yogurt
Nuts and seeds – flax seed, peanuts, cashews, walnuts, almonds, pecans, brazil nuts, hazel nuts – Nuts should be raw or dry-roasted.

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Ones such study which tested the diabetic health benefits of vinegar was conducted at Arizona State University and published in 2009. The study tested both diabetes II sufferers and non diabetics under the same circumstances. Two teaspoons of vinegar (or a placebo) was administered 5 hours before or during a high carbohydrate breakfast of a bagel and a glass of fruit juice. The results found that two teaspoons of vinegar taken during the meal was considerably more effective than two teaspoons administered 5 hours before the meal. In fact, postprandial glycemia was reduced by 20% in those with diabetes II and the non-diabetics compared to those taking the placebo!

The researchers stated that vinegar is clearly a useful tool for the diabetic condition and that the acetic acid in vinegar is the ingredient that produces this effect. The acetic acid hinders the digestive enzymes that break down complex carbohydrates, therefore slowing down the digestion and the uptake of these carbohydrates into the blood stream. It was apple cider vinegar that was used in this particular study. However it is good to know that acetic acid is a fundamental component of all types of vinegar. Visit apple cider vinegar benefits to learn of other health benefits for this vinegar.

Reducing postprandial gylcemia has more benefits for type-2 diabetes than simply helping to control blood sugar levels. Although it is not yet understood why, elevated blood sugar levels that last for long periods of time contribute to the development of heart disease. This is a fundamental reason that diabetics are at a high risk of developing heart related problems.

Diluting two teaspoons of vinegar in a small glass of water just before a meal is more palatable than drinking vinegar straight. Even better, you can add the vinegar to your cooking or pour it on your salads. Enjoy!

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By: HR January 31, 2010

Hemp Seeds

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutrition related benefits.

Diabetes is a deadly disease. Diabetes claims more lives yearly than AIDS and breast cancer combined. People diagnosed with diabetes should eat a balanced diet, with decreased sugar and salt consumption, and low in saturated and trans fat. If you are currently following a diabetes-friendly diet but still need an extra boost when it comes to controlling your blood sugar, then you should look into incorporating hemp seed into your meals.

What is Hemp Seed?

Hemp seed is a little-known power food that can benefit everyone, especially people who are diagnosed with diabetes. Studies show that the consumption of Omega 3, and Omega 6 essential fatty acids can be helpful in treating diabetes. Hemp seeds are a great way to incorporate Omega 3 and Omega 6 into your diet. Hemp seeds are a great source of pure digestible protein (33%) without the worry of consuming unnecessary fats.

The nature of diabetes is such that the symptoms can cause an essential fatty acid deficiency in the body. A person may even experience numbness or tingling in the lower extremities because of this deficiency. Studies show that consuming the equivalent of three tablespoons of hemp seed oil can help alleviate those symptoms.

How to Add Hemp Seeds to Your Diet

Many foods on grocery store shelves already contain hemp seed. Salad dressings, nutrition bars, breads, cookies, granola, and even some frozen desserts can contain this super-food. Natural food stores sell hemp oil and flour and seeds that you can incorporate into many of the foods you already eat. It is recommended that you consume three to four teaspoons per day to reap the full benefit of hemp seeds.

You can blend hemp seeds with fruit and ice for a natural smoothie or bake it in homemade breads. Hemp seeds are a great alternative to pine nuts in stir-fry’s and have a similar flavor. You can use hemp seed flour as a substitute in baking or use the natural oil to toss a salad.

All foods that are currently on your diabetic food list can be improved nutritionally by the addition of hemp seeds. You can make your own diabetes foods from healthful recipes. There is no need to buy overpriced products or packaged foods labeled “dietetic.” These foods may still raise blood sugar levels and in many cases can have a laxative effect.

When you hear the word hemp it is understandable that it might bring to mind thoughts of pot smokers and such but the hemp seeds used as a food item are from a related plant to cannabis but definitely not the same plant. So there is no reason to worry about psychotropic effects from consuming hemp seeds. Hemp seeds, or products made from them, do not contain THC, which is the substance in the cannabis plant itself. Hemp seed is considered safe but be sure to check with your doctor before adding them to your treatment plan.

Hemp seeds are rich in an easily digestible form of all of the amino acids and fatty acids essential to the human body and are considered to be an excellent substitute for meat protein in the meat free meals of vegetarians or for those on a diet.

Because evidence suggests that an insufficient intake of Omega 3 can contribute to the development of diabetes, everyone should be mindful of what they eat and make sure to incorporate plenty of Omega 3 fatty acids. Adding hemp seeds to your diet is a good way to add Omega 3s to your diet.

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By: HR January 31, 2010

Fenugreek

Diabetes, a disease requiring constant monitoring and careful management involving diet and exercise to control glucose levels. Diabetes is a progressive disease, meaning it tends to worsen over time, and that is difficult to control but you can control what you eat. The inclusion of the right food item in your diabetic food list can help in your efforts to maintain low blood glucose and that can help you better manage your diabetes.

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutrition related benefits.

Fenugreek

Long known as a remedy, fenugreek was used by ancient Greek and Roman, Indian and other south Asian herbalists to treat diabetes. Modern research has shown that fenugreek seeds lower blood glucose, and reduce cholesterol and triglycerides. Flax seeds are one of the diabetes foods that can help heal the body and lower blood glucose.

Fenugreek is a spice and herbal preparation that comes from the seeds of a plant found in North Africa and India. As part of the legume family, this seed has long been known as a substance that is helpful for skin irritations and as a laxative. Recently, fenugreek has been used as a diabetes food with some success.

Fenugreek and Diabetes

Fenugreek seeds contain alkaloids, fiber, and several other things that may help slow down the absorption of carbohydrates. This is good news for those with diabetes. It is believed that fenugreek may also improve the body’s ability to utilize glucose by increasing the sensitivity of cell receptors to the insulin that works to conduct the glucose into the cells.

There haven’t been many studies done on the effects of fenugreek on diabetes, but the ones that have been done show potential. In one study, those who took fenugreek had a lowered fasting glucose level. Although studies are few, the results have been promising. If you plan a weekly diabetes food menu, you may want to add fenugreek to the food list.

Other Benefits of Fenugreek
Although you may wish you use fenugreek primarily as a way to improve your glucose levels, fenugreek offers other benefits as well. Several studies have linked fenugreek to lower cholesterol, better liver health, and cardiovascular health. Because diabetes sometimes comes with other diseases such as heart disease, it may be beneficial to use fenugreek to help combat those problems as well.

How to Use Fenugreek

Fenugreek can be used in several ways. One of the simplest ways to add fenugreek to your diet is to take it as a supplement in capsule form. This way you don’t have to worry about adding it to food or changing your diet. However, be aware that in capsule form, fenugreek has a higher possibility of causing unwanted side effects.

Fenugreek can also be found in special teas. It can also be used as a spice in meals. You can try sprinkling ground fenugreek on grilled vegetables, in beef stew, or you can find a Mediterranean or Indian recipe that specifically calls for fenugreek. Be careful not to overdo it, though, as too much fenugreek can create a bitter taste.

Fenugreek Side Effects

Fenugreek can be a great tool to add to your diabetes management routine, but you do need to be aware that it can have a few side effects. Some people have noted some gastrointestinal issues when using fenugreek, including gas and diarrhea. These symptoms usually go away after a few days, however. Using fenugreek as a spice in foods can also alleviate the side effects as well.

Caution

If you are pregnant, fenugreek should not be taken as it can cause premature contractions. Pregnant women who wish to take fenugreek should consult a doctor first. Staying away from fenugreek during pregnancy is the safest option.

Fenugreek shows a lot of promise as one of the foods for a diabetic that can help improve the symptoms of diabetes. Those who have diabetes probably already eat well, exercise, and follow their healthcare provider’s orders. Fenugreek is just one way to improve blood glucose levels and manage diabetes just a little better. Another possible candidate for addition to your diabetic food list.

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By: HR January 31, 2010

Chia Seeds

For many diabetics, the choice of the right foods can be a challenge, there are many different things to be conscious of. Those with diabetes must know how certain foods will affect them and their bodies. The selection of the correct food for the diabetic food list helps the diabetic to maintain their health and enjoy life to the fullest.

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutrition related benefits.

The Chia seed – worth special consideration for the food list
Fairly recent research has led to new discoveries about a seed called the chia seed that was a staple consumed by the ancient Aztecs of what is now Mexico. The chia appears to have added benefits for diabetics according to a study carried out by scientists at the University of Toronto whose report was published in Diabetes Care in November of 2007. The journal Diabetes Care is a publication of the American Diabetes Association.

There is also the book “Chia: Rediscovering a Forgotten Crop of the Aztecs”, by Ricardo Ayerza, an agronomist, and Wayne Coates, an agricultural engineer, published in 2005 by the University of Arizona press. The authors provide a complete and detailed history of the chia seed with the full scientific descriptions of its many potential benefits as a healthful food.

To a large degree the chia seed has become known as Salba, after the brand name of one of the major manufacturers and distributors of the white seed form of chia. There are also black chia seeds. The Salba company has, or is, patenting their version of the chia plant grown specifically and solely as the source of their packaged chia seeds.

This article following, deals with the Salba white seed product that the University of Toronto researchers found as having more nutritional impact than that of other varieties of chia seed. I’m not sure whether that is brand marketing or scientific fact, it might be worthwhile looking into the black chia also, but here we continue with the Salba form.

What Are the Benefits of Eating Salba Seeds?
The Salba seed is a good diabetic food as there are many health benefits in this seed – high fiber, calcium, magnesium, anti-oxidants and omega-3 fatty acids. In comparison to other food, a daily serving of Salba is equivalent to the following: the omega-3’s in 28 ounces of salmon, 3 cups of milk for the calcium content or the iron in 5 cups of raw spinach. If you are looking for something high in fiber, 12 grams of Salba is equivalent to 1-¼ cups of All Bran Cereal.

Some have questioned whether the extra Omega-3’s from plants should be equally compared with those of fish oils from salmon, however, both are beneficial regardless.

By ingesting a good dose of fiber, a diabetic can control blood sugar better and as a result, it can help prevent them from snacking on non-healthy foods. The soluble fiber helps to lower cholesterol as it binds to the cholesterol and prevents the body from reabsorbing it into the blood stream. The omega-3 fatty acids help to lower triglycerides and increase HDL that diabetics can have issues with getting these regulated properly.

Salba is a good food for diabetics for several reasons. One is that it helps to thin the blood which assists in preventing clots, which then helps to lower the risk of heart attack or stroke. Another benefit is that it helps to lower internal inflammation and has been shown to reduce blood pressure by up to six points mmHg.

How Do You Eat Salba?
Salba seeds can be added to any food. The seeds are small and do not have overpowering taste so can be easily added to cereal or put into baking without making much of a difference. Try sprinkling some into a salad or into yogurt for a bit of texture and the fiber should help to keep you fuller between meals. You can try adding it into other foods you eat and see if it makes a difference in how you feel.

You can buy Salba at your local health food store, and you may be able to find products already made with Salba in them, such as bars and shakes.  If you prefer not to add Salba to your food, you may want to ask if they have a pill that you can take instead. For those that follow a certain diet due to health or religious reasons, Salba has been certified Non-GMO, Vegan, Kosher and Gluten-free.

Salba has many benefits for someone with diabetes. If you are looking for something to supplement what you already do to manage your diabetes, Salba could be be an answer. Check with your doctor to make sure Salba can work with your current diabetes regimen.

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By: HR January 31, 2010

Flax Seeds

Diabetes is a debilitating disease for many people and although you can’t control everything about the disease, you can control what you eat. Adding the right food item to your diabetic food list can help in your efforts to maintain low blood glucose and that can help you better manage your diabetes.

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutritionally related benefits.

Flax seeds, what are the benefits?
Flax seeds are tiny seeds that provide an extreme nutrition payload. A small amount of flax seed provides many benefits. Flax seeds are high in several key nutrients, including magnesium, manganese, and most B vitamins. That alone makes them healthy, but there is much more to flax seeds than that.

Flax seeds are very high in fiber. Fiber in the diet helps to regulate blood sugar, and it also helps to lower cholesterol. Fiber also helps to regulate intestinal functioning. The high fiber in flax seeds is part of what makes it such a great food for diabetics. Because of the high amount of fiber in flax, it’s best to slowly increase the amount of flax seeds in your diet.

Flax seeds are a great source of Omega-3 fatty acids. Omega-3 fatty acids are vital to any diet, and this important fatty acid has been shown to help with such chronic diseases as cancer, diabetes, depression, and heart disease. Omega-3 fatty acids can be found in fish, walnuts, and flax seeds, and it is recommended to utilize all three sources.

Another benefit to flax seeds is that they are high in phytochemicals. Phytochemicals are chemicals found in plants that are beneficial to the body. Because of the phytochemicals, flax seeds are full of antioxidants, they boost the immune system, and there are many other health benefits. The phytochemicals in flax seeds may also help prevent diabetes and help control it. This is yet another reason why flax seeds are one of the best foods for diabetics.

How do you eat Flax seeds?
Flax seeds don’t provide the health benefits if they are not ground up. The whole seeds just pass through the body without releasing the nutrients. A regular coffee grinder will serve the purpose of grinding up the flax seed, the best way to use it. Flax seed oil also doesn’t provide the full nutritional benefit.

The ground-up flax can be used in many ways. You can sprinkle it on salads, breakfast cereals, yogurt, and shakes. It can also be cooked into foods such as casseroles, meatloaf, and pasta. A few tablespoons of flax can also be added to baked goods such as muffins, bread, and pizza crust. The possibilities are endless for adding flax seeds into your diet.

Make sure to store flax seeds properly, as they can go rancid quickly. When whole, flax seeds should be stored in a dry, dark, cool place. Flax meal stored in the refrigerator or freezer will keep for several weeks.

Flax seeds are one of the diabetes foods that provide tremendous benefits to your health. Not only does it help with controlling diabetes and lowering blood sugar, but it can also help with a myriad of other health concerns. Begin adding flax to your diet slowly and enjoy the health benefits of this super food.

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Food Lists – with essential supplementary information

This site provides a link to the Food Lists on our companion blog-site, Diabetic Menu Guide, where  the various categories of food items such as Vegetables, Meats, Fats, Fruits, Fish, Cereals, Dairy, Breads, Jams and spreads, and Drinks are shown together with nutrition details.
To access that information, click:  The Food Lists,

The importance of carbohydrates
Foods are comprised mainly of carbohydrates, proteins, fats, and fiber, and of course, water. One of the most important factors of our diabetic foods is the amount of carbohydrates in our meals. Carbohydrates are a primary source of the glucose that enters our bloodstream and every newly diagnose diabetic should become familiar with the effects of the carbohydrate portion of their meals.

The speed at which carbohydrates are broken down by the body into glucose varies with the individual food item, in some foods it is fast in others not so fast, and the slower it is the better it is for the diabetic.

The Glycemic Index
A widely accepted tool in diabetic food planning is the Glycemic Index, GI for short. The GI is a numerical ranking of how fast individual food items are reduced to glucose and enter the bloodstream compared to a reference standard such as sugar or white bread. The GI is another reference source for diabetics to learn about. In a companion post on this site we provide an explanation of the Glycemic Index and the Glycemic Load.

The Practical Value of the Food Lists Provided on this Site

Since there are few foods that are “off-limits” to the diabetic, it is the accompanying information regarding the nutritional content of the individual servings of the specific food items that is important.

From these values, the total nutritional content can be determined for selected food items that comprise a meal and it can then be seen whether they meet the objectives of the menu plan regarding calories, and the preferred ratios of carbohydrates to proteins to fats.

Although most food items are acceptable to the diabetic, some may require modest proportions and certainly some items are less desirable compared to others, for instance, whole wheat breads are a better choice that white breads.

The diabetic food list includes many food entries and a lot of supplementary information. Why it is necessary to know the nutrient and calorie content of foods is explained below.

If You Are Newly Diagnosed as Diabetic:
The following might be of interest: click on for details
About Diabetes, from my own experience
About Diabetes, a simple explanation

More is needed than just a list of foods
To feed yourself properly, you will need to include the right combination of Proteins, Carbohydrates, and Fats, the primary nutrients needed by the body to sustain life, the building blocks, so to speak, to maintain good health.

So as well as the basic food lists, we include the amounts of Proteins, Carbohydrates, and Fats in those foods, and will be adding the Glycemic Index values and the Glycemic Load values shortly.

And more is needed than just a list of foods and their nutrient content
Why? Because you need to know how much of those foods to include in your diabetic menu to provide the energy needed to carry out your daily activities in the workplace and to support your personal life style activities. Food energy is measured in Calories  so the calorie content of the individual foods is also listed in our lists of diabetic foods.

Calorie content based on individual needs and a target weight
As well as calorie content, even more information is needed to plan and prepare foods for your daily meals. The total daily calories required for individuals varies and should be known at the beginning when first establishing a diabetic meal plan and that can be based on the weight you wish to maintain, or the weight you may wish to gain or lose.

Do not follow a quick weight loss diet plan if you wish to lose weight,  we suggest that weight reduction can best take place in small increments over an extended time in that way the weight lost  is likely to stay “off” – whereas it has been shown that weight loss through quick weight-loss diets almost always is regained. Visit our post on the role of weight-loss in diabetes.

Now in Preparation:
More details on specific food items such as Seeds, Nuts, Fats and Oils, Grains, Vegetarian and Vegan dietary approaches, Regional dietary habits: Mediterranean, Okinawan, etc. High and Low carbohydrate approaches to diabetic menu planning. Etc etc.

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