Dietary Goals
Normal Blood Sugar
Because of the individuality of metabolic systems, no general diet can be precise for every individual, but diabetics, both Type I and Type II, should strive for an HbA1c below 6 – or, at least, between 6 and 7. The equivalent goal in terms of glucose self-monitoring would be a fasting glucose (first thing in the morning) below 120 mg/dl (6.7 mmol/L) and 140 mg/dl (7.7 mmol/L) for readings taken 2 hours after eating.
For many, this may involve lowering glycemic index and load in stages until these goals are met. For example, one person may be able to eat foods with a glycemic load of 50 three times per day to achieve good blood sugar control, whereas another may have to limit carbohydrates to achieve only a glycemic load of 30 per meal.
Allergen Free
An individual’s diet may also need to be modified based on the results of specific IgE/IgG allergy testing, which is recommended for everyone, especially those people with chronic disease. More and more research has linked inflammatory processes in the body to a wide range of degenerative conditions, including cardiovascular disease, diabetes, cancer, and neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s disease. One simple way to reduce inflammation is to identify and then avoid foods that trigger an inflammatory response. Allergen tests are now readily available from healthcare providers. Dairy products, gluten (found in some grains, such as wheat), eggs, citrus, and soy are common allergens. Avoiding allergenic foods can result in remarkable benefits in terms of energy, immune function, weight management, and blood sugar control.
Positive Attitude
Many people may find this regimen difficult to start and maintain. Don’t try to make too many changes too quickly… no more than you can comfortably handle. Look at this program as goal to strive for. Whatever changes you can make easily, do so. Just increasing the amount and variety of fruits and vegetables you eat is one big step. Another easy step for some may be to eliminate dense carbohydrates. Of course, the more changes you can make at the outset, the better. For some people, radically changing just about everything works best for them.
The key is to maintain a persistent attitude. Remember, “Rome was not built in a day” and “The longest journey begins with a single step.” What hinders many people is that once they “cheat,” they develop a “What’s the use” or “I can’t do this” attitude. Instead, develop a “If I fall off the horse, I will get back on tomorrow” attitude. Good diet and exercise alone can often work wonders in bringing down blood sugar levels.
