Truth About Sugar

However, almost all foods contain sugar, and it’s also true that you need it for your brain and muscles to be able to function properly.

In fact, the foods which are particularly bad for you are the ones where the sugar passes quickly into your blood, not the ones where the sugar is digested slowly by your body.

And this problem gets a whole lot worse when nasty foreign compounds and toxins are added to those processed, sweet, high GI foods.

But don't worry, we're going to see how to enjoy foods like fries and even ice cream and others.

First, it's important for you to know the foods which have what we call a high glycemic index.

Glycemic Index, or GI, tells you how fast a food increases your blood sugar.

The faster this happens, the higher the score.

Glucose, for example, has a score of 100, and classic white sugar has a score of 60.

But what about olive oil?

This actually scores 0 on the scale, because it doesn’t contain any sugar.

High glycemic index: 70 and over

When you combine high GI foods with additives and preservatives, it's a recipe for disastrous blood sugar and inflammation.

Examples High GI foods are:

Fries, sliced bread, corn flakes, well-cooked pasta, white rice, oat flakes, couscous, corn starch, popcorn, soda, etc.

Average glycemic index: 55 to 70

These foods are much more acceptable but I'd recommend you wait a few weeks until your blood sugar comes down to healthier levels before enjoying them:

Brown basmati rice, bananas, melons, al dente pasta, wholegrain sourdough bread, buckwheat, whole couscous, fava beans, freshly pressed orange juice, etc.

Low glycemic index: lower than 55

Low GI is the way to go to fill your stomach during the initial blood sugar

Apples, oranges, plums, sweet potatoes, wild rice, chickpeas, peas, sauerkraut, cabbage, quinoa, dried beans, almonds, nuts, dried apricots, dark chocolate with minimum 70% cocoa solids, etc.

Each ingredient has its own glycemic index.

If you’re concerned about this point, you can have a look at the glycemic indicators below, which will help you to find out how you can carry on eating normally and continue to treat yourself, but still make a huge change to the state of your glycemic state by making the right choices.

Here are a few examples of where you can easily replace high GI foods with low GI ones:

Say No to traditional fries/Yes to (oven-baked) sweet potato fries

Say No to white rice/Yes to wild rice

Say No to polenta/Yes to panisses made with chickpea flour

Say No to American pancakes/Yes to buckwheat pancakes

Say No to breakfast cereals/Yes to chia seeds in almond milk (which you can find in the Diabetes Freedom Super Drinks)

Say No to jelly on white toast/Yes to almond butter on a slice of wholegrain sourdough bread.

Say No to factory-made ice creams/Yes to homemade sorbets with no added sugar (there’s no need to add more sugar to ripe fruit)

In a nutshell

When you’re looking through your cupboards, by replacing foods with a high glycemic index with foods with an average or low glycemic index, you’ll lose weight without even realizing it, and above all you’ll be giving yourself every chance of turning the ship around and beating type 2 diabetes for good.

George Reilly

Diabetes Freedom Team