Food for Thought

Why maintaining healthy blood glucose should be a lifelong goal.
High blood glucose levels pose a threat to your health even if you don’t have diabetes. In fact, elevated blood glucose levels within the ‘normal’ range can damage the blood vessels and circulatory system, increasing the risk of a heart attack, type 2 diabetes, weight gain and even certain types of cancer. It does so by increasing the production of damaging free radicals and creating oxidative stress and inflammation.

Over time, the effects of high blood glucose levels become even more noticeable. In people with poorly managed diabetes, problems may occur with the skin, leading to bacterial infections, fungal infections and itching. Nerves may be damaged, causing numbness, prickling, tingling, burning and aching sensations. There may even be a loss of nerve function so that a process like digestion is impaired. The narrowing of large blood vessels will slow blood flow and cause heart disease, stroke and the loss of circulation, which can lead to amputation. Small blood vessels may become damaged, which can cause problems that may include blurry vision, blindness and kidney disease.

4 steps to better blood glucose.
Switch to low GI foods These are the smart carbs your body slowly digests and absorbs, the result being that they produce only gentle rises and falls in your blood glucose and insulin levels.
Keep your carb portions moderate For most of us 30 to 60g carbohydrate at any one sitting is a good average to aim for. What does that look like? 2 to 4 slices of bread, 2/3 to 1 1/3 cups cooked rice or 2 to 4 medium (150g/5oz) potatoes. That’s 2 to 4 carbohydrate exchanges.
Eat more regularly Mealtime consistency matters. Enjoy three square meals a day or three smaller meals with some healthy snacks.
Exercise regularly Exercising muscles need fuel and the fuel that they prefer is glucose. Moving your muscles burns glucose, fat and consequently calories and lowers blood glucose levels. That’s what we call a win/win.

Tips for reducing the GI of your meals
Tru at the rail