The Right Food for the Right Sugar Level

*Breakfast cereals can be misguide you badly.  Avoid sugar laden, flavored cereal and opt for rolled oats and sugar free muesli.

*Avoid white bread, no matter how tempting it is. Opt for brown bread, unpolished rice or brown rice, sprouted grains and multi grain bread because these are not polished and refined and hence the nutrients are intact.

 *Stop your intake of highly processed and polished grains. They don’t have any nutritional value and they also have a very high GI. Instead opt for brown, unpolished rice, ragi, millets and wheat bran.

*Nuts and seeds are great for our health. They are healthy calories and high in protein and a handful a day go a long way in giving you good cholesterol. It is rich in fibre and protein, but keep your portion size small.

*Keep your dinner light and by 7pm or maximum 8 pm in the evening. Don’t take too many carbohydrates in the evening. Have grilled fish or chicken with lots of vegetables with a drizzle of olive oil. You can also have sprouts or cheek pea salads with raw vegetables along with it.

*Don’t take fruit juices because it gets absorbed in the body fast instead opt for full fruit with the fibre. Hence increase the intake of fruits and vegetables in the diet. Eat a lot of apples, cherries, plums, pears, prunes and grapes.

*Reduce the intake of oil in your diet. Make vegetables in olive oil and not in refined oil or butter. Opt for tomato based gravies without much oil or heavy gravies.