Blood Sugar Balance
Action Plan

Balance your Blood Sugar for Weight Loss and Optimum Health.

Over the last ten years, the public has seen more contradictory dietary recommendations than ever before. From the high carbohydrate, low fat Food Pyramid and Diabetes Exchange plans…to the moderate protein Zone, South Beach, and Weight Watchers Plans...and finally to the high protein, high fat Atkins plan, we continuously ride a dangerous dietary roller coaster.

Why is there so much confusion regarding what to eat, even among nutrition experts? The answer is that very few nutrition policy makers look at our genetic dietary needs, which have changed only about 0.02 percent in 10,000 years. Our hunter-gatherer ancestors dined mostly on fish, wild fowl, lean meat, fruits, wild root vegetables, plant sprouts, and nuts/seeds, when available. They ate no simple carbohydrates (unless they could find honey), no domesticated grains, and no cow's milk. Their whole foods, high protein diet kept them free of disease and gave them remarkable energy. Even the North American Association for the Study of Obesity finally admitted this year that a high protein meal will sustain people for longer than a high carbohydrate or high fat meal. For weight loss purposes, protein can provide that edge that will allow people to remain satisfied on a calorie restricted plan.

According to experts S. Boyd Eaton and Loren Cordain in their paper entitled Origins and Evolution of the Western Diet, health implications for the 21st century (Am J Clin Nutr 2005;81:341-54), "The evolutionary collision of our ancient genome with the nutritional qualities of recently introduced foods may underlie many of the chronic diseases of western civilization." Within the past 20 years there is substantial evidence that our consumption of high glycemic load carbohydrates adversely affect metabolism and health by causing hormonal and physiologic changes that promote insulin resistance and chronic hyperinsulinemia. Diseases of insulin resistance are referred to as diseases of civilization (i.e. obesity, coronary heart disease, type 2 diabetes, hypertension, dsylipidemia, and cancer).

What is our perfect plan for total blood sugar balance? The answer is Nutritional Concepts’ Circle of Health Food Chart. The Circle incorporates 50 percent of calories from minimally processed complex carbohydrates, 30 percent from lean protein, and 15-20 percent from healthy fats.

For optimum blood sugar balance, we recommend that at least one-half of your daily carbohydrates come from low glycemic fruits and vegetables (see Table II) and the remainder from low-glycemic load foods (see Table I). At a period in history when obesity has skyrocketed, fad diets are not the answer. Humans need to adopt a long-term dietary plan that blends genetic needs, real foods, and common sense portions. After the initial withdrawal, cravings for carbohydrates should diminish and energy will soar following the Blood Sugar Balance Action Plan. Besides weight-loss, a feeling of well-being and optimal health will let you know that what you are doing is working.

TABLE OF CONTENTS:

Glycemic Index
Fiber
Sample Menus
Micronutrients Suggestions
Sugar Substitutes
References

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