Vegeterian Diets
--Let Me Count
The Ways

There are several types of
vegeterians:

Lacto-ovo-vegetarians eat
plant foods, milk, milk
products and eggs, but
avoid flesh foods (meat,
poultry and fish).
Lacto-vegetarians eat
plant foods, milk and milk
products, but avoid eggs
and flesh foods.
Ovo-vegetarians eat plant
foods and eggs, but avoid
milk, milk products and
flesh foods.
Pesco/pollo-vegetarians
eat meats like seafood
and chicken, but do not
eat other meats, such as
beef, lamb, and pork.
Total vegetarians, also
called vegans, eat plant
foods only.

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DIET AND FITNESS

Glycemic Index Links
Related Links
Sugar-The Disease Connection
Ideal Breakfast for Diabetics
Foods That Lower Blood Sugar
Normal Fasting Blood Sugar
Ideal Breakfast for Hypoglycemia
Sugar Content Directory of Common Foods

September 30, 2007, last updated July 16, 2015
By Susan M. Callahan Health Editor and Staff of
CollectiveWizdom


Sugar is one of the chief causes of internal inflammation,
which can lead to diabetes and other life-threatening
conditions such as heart disease, stroke and even
cancer.  The Glycemic Index was developed to give us a
guide to which foods promote production of excessive
insulin, and thus disease.

To make sure you are not eating excess insulin-
producing carbohydrates, you should follow a “low
glycemic” diet.  The Glycemic Index tells you which
foods raise sugar levels in the body. High glycemic foods
raise the levels highest and produce injury-causing
insulin. Low glycemic foods keep the levels of sugar in
balance with insulin production. They help in controlling
diabetes if you already have it. They help in preventing
diabetes if you don't have it.  


Moreover, dropping estrogen levels after menopause can
make our bodies insulin-resistant. This, in turn can make
us accumulate fat round the middle. Eating low-glycemic
meals lowers our body's resistance to insulin, making it
easier to maintain your ideal body weight.

How do you make sure that you are eating a low-
glycemic without having to carry around a list? Here are
5 simple rules of thumb to follow for low glycemic eating:






























5  Rules of Thumb for Low-Glycemic Eating

1. Eat green. Green foods such as leafy green
vegetables--think spinach, cabbage, kale, broccoli--
contain have an almost zero-effect on blood sugar. They
will not raise th level of sugar in your blood but they will
provide essential vitamins and nutrients.

2. Eat colorful.  Eat colorful vegetables, reds, yellows,
orange bell peppers for example. These are nutrient
dense and do not raise your blood sugar appreciably.
The only exception here are carrots. Carrots contain
beta-carotene, which is a great nutrient for other
reasons, but they also contain high levels of sugar.

3. Treat Fruits Like Desserts. All fruits contain sugar.
That's why they are sweet. Fruits such as bananas,
berries, oranges, almost anything sweet, contain enough
sugar to raise your insulin level significantly.

4. Eat Sweets Early in the Day. If you eat sweet foods,
eat them early. Our blood sugar levels fluctuate normally
during the day, lowest in the morning because we have
not eaten during our sleeping hours. We fast during
sleep.  We break our fast--hence "breakfast"--when we
rise for our morning meal. Eat sweet foods such as fruit
only during the morning pre-noon meals. (Read more
about the
ideal type of breakfast you should eat to
control blood sugar.)

5. Eat beans. Beans contain protein, fiber and slow-
acting carbohydrates. As a result, they mellow out your
blood sugar levels throughout the day, keeping the
levels steady.

6. Eat Barley. Recent research from Lund University in
Sweden has discovered that certain grains help to keep
your blood sugar levels low for as many as 10 hours of
the day. Barley was one of the most effective low-
glycemic grains. Others include
quinoa, which is a high
protein grain. (Read more about
grains that help you
control blood sugar.)

Related:
Foods That Keep Blood Sugar Steady / Sugar-
The Disease Connection / How Much Salt Is Too Much
Salt? /  Top 10 Foods That Fight Depression / Foods
That Lower Your Blood Pressure

More Links and Resources for Low Glycemic Eating

American Diabetes Association --www.diabetes.org

Low Glycemic Recipes

TODAY'S FEATURED                 
LOW GLYCEMIC MEAL

SPINACH SALAD

One package of spinach, frozen
One yellow onion

Two hard boiled eggs (For Ovo Vegeterians)
Olive Oil

(Your selection of Fish or Chicken)

1. In a saucepan or skillet, spray olive oil


2. Dice the onion, carmelize in olive oil

3. Add the spinach on low heat. Cook until
thawed

4. Remove the yolk from  3 hard boiled
eggs

5. Add the onions to the spinach. Cook on
low heat until the flavors mix

6. Dice the eggs, add to the spinach/onion
mix

7. Add just a pinch of your choice of salt
substitute or a pinch of sea salt.

8. Sautee your choice of fish or chicken in
olive oil.

9. Serve with fish or chicken on top of the
spinach/onion/egg mix.

10. If you like dill, prepare a dill sauce by
blending in a hand full of fresh dill or a
generous dash of dill spice, mix with
unsweetened yoghurt, add garlic spice, and
blend until puree. Drizzle on top of fish and
spinach mix as a final touch



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