Avoid type II Diabetes, part 2:

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In it we post health commentary & reviews of books, eBooks, & other things that improve or protect your health or which enable you to live longer, to be more prosperous, & to be more effective.

Today's post: Friday, 7-28-2006

Avoid type II Diabetes, part 2:

1. Recent research confirms that eating mostly or all low glycemic foods is the best diet to use to lose excess fat & keep it off.

This is also the best way to eat to avoid type II diabetes -- both because being fat tends to produce it as we listed in yesterday’s post & because these foods place the lowest demands on your body’s glucose processing system. They don’t tend to overload it like eating a lot of foods that have high glycemic indexes.

So, what’s low? Low is 40 or less. 40 to 66 is somewhat low to medium. 66 to 79 is moderately high to high. And, 80 or more is very high.

What foods are 40 or less?

Low starch vegetables. Beans. (Lentils are very low.) Nuts. Fish. Other seafoods. Eggs. Grass fed beef & buffalo. Avocados. Extra virgin olive oil.

Even with their lactose (carbs) skim & 1 percent lowfat milk are low.

And, some fruit. (Cherries are quite low. Peaches, nectarines, & plums are also low.)

Also, you can make a meal low in two ways. By eating your lowest glycemic index foods first & in larger quantity than the higher ones.

And, you can also mix lower glycemic foods with higher ones.:

Oatmeal is somewhat higher than 40 & the easy to fix or “Quick” kind is in the 60’s. But you can add a bit of 1 percent lowfat milk; some unsweetened, pitted sour cherries; & some walnut halves -- & it not only tastes better & has more nutrients, this mix has quite a bit lower glycemic index (likely below 40 even for “Quick” oatmeal.)

PS: If 60 to 80 percent of your food has a glycemic index of 40 or less & you do enough of both aerobic exercise & strength training each week, AND your blood glucose & HBA1C readings are in the desirable range, adding some whole grains & higher glycemic index fruits & vegetables & even occasional treats, it’s quite likely you can add these foods & still escape triggering type II diabetes.

2. Simply permanently delete high fructose corn syrup & transfats from your diet.

They are directly bad for you & both of them may directly trigger type II on its own.

In addition to that, people who drink & eat foods with high fructose corn syrup take in a lot more calories they wear as excess fat.

And, the foods like pastries & crackers etc that tend to have transfats are also high or quite high in their glycemic index.

So by deleting these two food categories, you’ll be less fat. And being fat tends to trigger type II diabetes as indicated in yesterday’s post.