iThei mdcdaelcinfd o c elllllrllll ThofthThseAchieving Blood Sugar Balance
While treating advanced cases of glucose metabolism dysregulation such
as diabetes is beyond the scope of this book, healthy eating that promotes
a stable blood sugar is a necessary component of preventing and treating
both diabetes and hypothyroidism.
Eating a low glycemic index diet helps us feel full longer; improves cho-
lesterol levels, blood sugar levels, cognitive performance, and energy; and
reduces acne. It also decreases your risk of developing diabetes, heart dis-
ease, and some cancers while promoting weight loss for those who are over-
weight. Many people have also found their moods improve after balancing
their blood sugar.
The following quick reference chart can make balancing your blood
sugar much easier.
Type of Food Until You Are Hungry AgainProtein 2–3 hoursFat 4 hoursCarbohydrate 45 minutes–1 hourGlycemic Index
The glycemic index of foods can be referenced at glycemicindex.com.
Foods with a glycemic index of less than 55 are considered to have a low
glycemic index. These include most non-starchy vegetables, meats, nuts,
seeds, and some whole grains. Fruits with less fructose (“sour” fruit such
as grapefruit, lemons, limes, and cranberries) also have a low glycemic
index (for a guide on fruit, please see the Fructose section in the Diet
chapter of this book).
Foods with a glycemic index above 55 are considered high glycemic index
foods and include processed grains, sugar, starchy vegetables like pota-
toes, and sweet fruit like watermelon.
People with blood sugar issues are advised to limit foods with a glycemic
index over 55 or to combine the foods with a source of fat or protein,