Tag Archives: blood sugar

Use the Glycemic Food Index to Lose Weight and Control Diabetes Naturally


Last Updated:  20 January 2018

A good way to manage diabetes and lose weight safely is to understand the connection between the different types of carbohydrate foods consumed…  And the effects unhealthy food choice has on blood sugar levels can lead to illness and disease.

Learn how to select healthier food choices listed in a Glycemic Index (GI).  When applying this knowledge consistently – helps to maintain safe blood sugar levels and supports safe and natural weight loss.

The Glycemic Index (GI) ranks carbohydrate foods on a scale of 0-100.

Zero represents foods low in absorbable blood sugars – whereas 100 is at the top of the high absorbable sugar content of foods.  When blood sugar levels increase above safe levels, or blood sugar count is above 105-110 for sustained periods of time, the body produces more insulin.  This hormone regulates blood sugar levels for metabolic use and stores the unused energy-fuel into fat cells for later use to get work done.

How are Low-GI foods a healthier choice?  Because they are low absorbable sugar foods [carbohydrates] they are slower to digest and absorb more efficiently into the blood stream.  Low-GI foods have a better metabolic efficiency exchange to regulate blood sugar levels, body weight and reduces other related illness and disease health risk associated with obesity.

In short, diabetes is defined and diagnosed as type 1 or 2. Whereas insulin function is designed to sustain “healthy blood sugar levels and metabolic receptors.” However when insulin and receptor function become less efficient, or break and not medically treated – blood sugar levels remain high and weight continues to increase as well as health risk.

To learn more about Type 1 and Type 2 diabetes and the differences between the two – Click on the link to learn more on topic, Diabetes a Serious Disease.

Both simple and complex carbohydrates are necessary in the diet to maintain good health.  However it is a balance of quantity and quality of total carbohydrate calories consumed that can predict an obesity or pre-diabetic course.  Eating too much of any one food, or the same types of macro and micronutrients daily without variety [Tip: Balance macro nutrients: proteins, carbohydrates and fats] – can lead to any number of health risk problems – the focus here is overload of high sugar concentrate foods.

It is the complex carbohydrates [low sugar concentrate foods] that also delay hunger pains, making weight loss an easier proposition; while alleviating, or preventing the symptoms of diabetes.

Also don’t be fooled in believing “ONLY” low glycemic foods listed within an index can fully remove or resolve all ill-health symptoms; and/or health risk when sedentary and other bad habits and behavior don’t change.

Walk Daily – Get Fit Healthy

The other 50% of the healthy metabolic exchange equation requires daily aerobic exercise.

I’ve worked with many clients throughout the years providing them Customized Fitness and Healthy Habit Programs relative to lifestyle.  Once they learned how easy it was to apply a balanced whole foods diet and exercise daily – weight loss goals were achieved.  Learn More at:  Weight Loss and Fitness Secrets Revealed New Year New You!

The food groups listed below are determined by medical and dietary professionals as healthier food choices for anyone. Especially those diagnosed as obese and/or with diabetes.

The American Diabetes and American Dietetic Associations have not yet adapted the GI concept.  It appears this has more to do with lack of empirical data required of each food group within the macronutrient-carbohydrate category.  Regardless of empirical data – the GI provides healthier food choice selection for anyone… whereas a majority of the medical community would acknowledge the index as a safe and nutritious guideline for those needing to lose weight safely and control blood sugar levels.

If you have not been successful at weight loss, I highly recommend you request a referral from a primary care physician to see a diabetic, metabolic, or endocrine specialist.  Also ask the medical specialist about healthy food choice using a preferred Glycemic Food Index (GI).  Find out more about GI food choices through an Internet search engine, or visit your local book store.

Listed below are a few food examples listed in the GI.

Eat more healthy farmed fresh whole foods

Lower Glycemic Food Index (GI).   Sugar alcohols (Sorbitol, Maltitol) Soy drinks, milk, yoghurt, Sweet potatoes, yams, vegetables, Fruits – plums, pears, peaches, grapes, grapefruit, cherries, bananas, apples, avocados, fresh juices.  Dried beans, peas, lentils.  Spaghetti, pasta, Basmati rice, Whole grain breads and pita Nuts and seeds.

Higher Glycemic Food Index (GI) Ice cream (low-fat), frozen yogurt.  White bread, doughnuts, croissants, rice cakes, bagels.  White potatoes, corn, white rice.  Low fiber cereals – Cornflakes, RiceKrispies, Fruit loops, etc.  Pineapple, cantaloupe, watermelon, ripe bananas.  Soda, sugar sweetened sports and energy drinks.  Candy, sugar.

If you get into the habit of choosing and consuming healthier foods – It will take about 2 weeks to naturally begin craving them.

Hyper-palatable foods, are often those foods with all the great toppings consisting of high sugar content.

Giving up an addictive hyper-palatable food habit is the toughest challenge for those struggling with unhealthy body weight and diabetes.  However, if you can stick to healthier low sugar content food group; you’ll feel better, have more energy, lose weight and experience less hunger pain while increasing fitness levels.  And just maybe you’ll be less dependent on certain medications.

Sedentary habits and behavioral disorders aren’t the only cause of unhealthy weight gain. Limited mobility, genetic disorders and other medical conditions must be considered and treated by a medical specialist, especially when complicated by obesity and diabetes.

As a side note…  never forego taking prescribed medications even if you improve diet and have significant weight loss and experience relief of diabetic, or other ill-health symptoms.  Follow all doctor prescription and treatment recommendations.

Good health to you and your family.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2018 Copyright, All rights reserved.  MirrorAthlete Inc.,  Publishing @: www.mirrorathlete.org, Sign up for your free monthly eNewsletter.

Diabetes A Serious Disease

Diabetes Basics 101 – Reduce Health Risk.

Last Updated:19 January 2018

An individual with blood sugar levels outside of normal range and diagnosed as having low insulin production… and/or glucose absorption malfunction is best described as a Type 1 or Type 2 diabetic.

Insulin is a hormone produced by the pancreas allowing glucose to be absorbed by the body. This hormone is required to stabilize & metabolize the body’s sugar. Insulin triggers cells of the body to absorb glucose from the blood stream storing the glucose as glycogen within the liver, muscle and fat tissue cells. Glucose in the blood stream and glycogen are the primary muscle storage fuel sources used first by the body’s metabolism to mobilize it and get work done. A diabetic without insulin develops diabetic ketoacidosis,which can lead to coma, or death.

Diabetes is treatable since insulin shots became available in 1921. However, there is still no cure.

Exercise activity is a proactive measure to help combat juvenile onset diabetes.

There are two types of Diabetes: 

Type 1 – Diabetes Mellitus – The pancreases inability to produce insulin requires insulin shots, modified diet and blood monitoring. This type of diabetes can affect children as well as adults, first dubbed juvenile diabetes because it represents a majority of children diagnosed with diabetes. Some scientists believe Type 1 represents an autoimmune problem that results in permanent damage of the pancreases ability to generate insulin. Exact cause of this disease is unknown.

Eat more farmed fresh whole foods.

Type 2 Diabetes Mellitus – Although the body produces insulin with Type 2, medication and diet is required to stimulate the body’s insulin receptors to absorb the blood sugar. Without medication to assist the body’s insulin function this type of person becomes hyperglycemic (high blood sugar), like a Type 1 diabetic. Should the Type 2 individual stop producing insulin they are then treated as a Type 1 diabetic with insulin shots, blood monitoring, diet, exercise and other medications. 

Treatment consists of insulin shots and possibly other medications. Healthy habits to mitigate symptoms include: healthy diet, blood monitoring, daily exercise, stop smoking, reduce excess sugar consumption and moderate or give up alcohol to manage either type of diabetic disease. Diabetes is complicated by other influences, i.e., genetic predisposition, environment and autoimmune factors. 

Other Diabetic Insight: Type 1 can turn into Type 2. Type 2 diabetic does not have to start as a Type 1. Onset risk to Type 2 diabetes can be triggered by unhealthy diet and sedentary habits that lead to excess body weight. Whereas the excess body weight forms around the waist – also known as Central Obesity.” Adult obesity can develop into onset-diabetes caused by high percentages of body fat.

Treatment of diabetes is to be taken seriously and considered a serious disease. If not treated appropriately acute and chronic conditions can and do arise regardless of diabetic type and can cause medical complications. 

Walk anywhere and as often as you can to reduce diabetic symptoms.

Serious long-term complications: 

Mismanagement includes but not limited to:  Cardiovascular disease, chronic renal (kidneys) failure, retinal (eyes) damage, nerve damage, impotence, poor wound healing, and gangrene of the feet (possible amputation), etc.

How do you know if your diabetic? The initial signs and symptoms of a diabetes… You’re constantly thirsty and urinate frequently. This is because your kidneys are desperate to remove the excess blood sugar. Many also experience dehydration and some end up in the hospital as a result. It is at this time those patients are often diagnosed as diabetic. If you have the need to frequently urinate in the middle of the night and are constantly thirsty see a medical doctor for advisement. 

Proactive Steps to Avoid or Reduce Diabetes Health Risk

  1. Choose foods low on the Glycemic Index, “Natural Weight Loss and Diabetes Managed through “GI Knowledge” [Read Now].
  2. Seek medical diagnosis if you experience extreme weight loss/gain or can’t manage healthy body weight.
  3. Lower blood pressure & cholesterol levels, quit smoking and reduce alcohol intake.
  4. Visit our fit health lifestyle Repository: MirrorAthlete Free articles on categorized within Weight loss, fitness, health, Nutrition, etc.
  5. Supplement your diet with V&M’s & anti-oxidant Immune boosters.
  6. Eliminate sugar substitutes & reduce total sugar intake in your diet.Big Tip – DO NOT drink diet sodas and eat heavily processed foods, i.e., chips, cookies, cake, candy, etc.
  7. Purchase Ageless MirrorAthlete “Overweight and Unfit No More” by Marc Woodard.
  8. Exercise daily – Low impact aerobics, i.e, walking, jogging, dance, biking, etc., will help lower diabetic risk and decrease symptoms – including reduction of centralized obesity.
  9. To stabilize healthy blood sugars, maintain glucose counts between 80-120mg/dl which is considered normal.
  10. If you have chronic thirst and urinate frequently see a medical doctor.

If you like our free informational services, don’t hesitate to show your support by “Like” us at our FaceBook page at MirrorAthlete and chime in on everything fitness, health and nutrition.

Thank you for your support.

Good health to you and your family.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, MirrorAthlete Publishing @: www.mirrorathlete.org, Sign up for your Free eNewsletter.