Diabetes & Dietary Fat Intake

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Good nutrition promotes healthy blood sugar levels Since the 1930s, numerous studies have shown that a high-complex- carbohydrate, high-fiber diet can help you maintain healthy blood sugar levels, which is why I recommend that you make plant foods the mainstay of your meals. Virtually all plant foods in their original form contain complex carbohydrates and soluble fiber, which slows down the digestion and absorption of carbohydrates, promoting even blood sugar levels with out peaks and valleys. The best sources of soluble fiber are legumes (beans), oat bran, nuts, seeds, apples, and most vegetables. Although moderate amounts of lean protein, primarily from fish and organic low fat are fine, you should eliminate high-fat dairy (cheese, sour cream, butter, whole milk) from your diet and relegate meat to side dish status just once or twice a week. Stay away from trans fatty acids, which are found in margarine, processed oils, fried foods and most commercially baked goods. Also avoid refined baked goods, sugary snacks and starchy refined carbohydrates -- breads, corn, white rice and the like. At the same time, make sure you're getting enough of the good fats --omega-3 and omega-6 fatty acids -- which are considered essential because they can only be obtained through foods or supplements. Fresh raw nuts and seeds are rich in omega-6 fatty acids, while cold water fish (alaskan salmon, mackerel, herring, sardines, tuna and trout) and flax are the richest sources of omega-3 fatty acids. I recommend eating alaskan salmon or other cold-water fish several times a week, and having one to two tablespoons of flax oil, or up to one-quarter cup of freshly ground flax seed daily. Flax oil should never be heated, as its EFAs are destroyed by high temperatures. For cooking, use extra-virgin olive oil. Take a full spectrum of nutrients that promote healthy blood sugar levels In addition to a high-potency multivitamin/mineral formula, be sure to take additional supplements that target your blood sugar directly. There are several nutrients that can help regulate your blood sugar levels as well as fortify and protect cells and organs that are dependent on blood sugar regularity.