Nutrition and Weight Loss

In the above video Natalie provides us clear-cut information and guidance on nutrition and weight loss.  This information is especially key for the diabetic.  Awareness of which foods  will reduce blood sugar spikes and the subsequent energy peaks and falls is beneficial in maintaining appropriate blood sugar levels. Therefore knowing how to select foods based on nutrition guidelines will aid in weight loss and control of blood sugar levels.

As indicated above, nutrition is a major component of weight loss.  Selecting our foods with an understanding of the glycemic index level in mind can really hasten our progress.  This video provides a clear and concise explanation of  the glycemic index, and where foods  fall on that scale.  I am listing some of these foods for you.

Low glycemic foods (energy lasts a longer period of time)

skim milk      milk  sweet potato  sweet potato

bran bread      branbread    pumpernickel bread  pumpbread2

plain yogurt    yogurt  eldente (firm) pasta pasta2

lentils, kidney or baked beans    kidneybean

oranges    orange  plums   plums  apples  Apples



bananas      bananas pineapples  pineapple

raisins    raisins        oatmeal   oatmeall   popcorn     popcorn

split peas  splitpeas      brown rice  220px-Brownrice      couscous   couscous

shredded wheat  shreddedwheat2    whole wheat bread  wwheatbread  rye bread  ryebread


baked white potato   bakedpotato  instant rice  s-INSTANT-RICE-large

corn flakes  cornflakes   rice krispies   ricekrispies3  cheerios  cheerios

bagels  bagels  crackers  crackers  jelly beans  fruity jelly beans

french fries  French Fries --- Image by © Royalty-Free/Corbis     soft drinks  softdrinks


Knowledge and awareness of the glycemic levels of various foods will help us utilize nutrition facts to enhance weight loss and control weight gain.  An awareness of foods that cause blood sugar spikes is essential for diabetics.  Check out the GI Food List and discover where your favorite foods fall.

Base your meal on a low-GI carbohydrate, with generous amounts of non-starchy vegetables and plenty of fresh salads. Eat lean meats, poultry, and fish. End your balanced meal with a serving of fresh fruit or   a healthy snacks or dessert.    Below I have included another fun, nutritious and healthy   recipe.

Spice-Rubbed Salmon with Tropical Rice   


Theresa Newell

About the Author

Theresa was diagnosed with type 2 Diabetes Fall 2009.

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