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Blood Sugar Levels
KEY COMPOUNDS OF THE BITTER MELON
The following compounds may hold the key to the Bitter Melon's blood sugar balance
effect: polypeptide (p-insulin), a steroid mixture (charantin) and a pyrimidine nucleoside (vicine)
MAINTAINING HEALTHY BLOOD GLUCOSE
Healthy eating, combined with regular physical activity and weight control, is important to maintain good
blood sugar balance. It is recomeded that people eat a diet based on high fibre carbohydrate foods
such as wholegrain breads and cereals, and vegetables and fruit. Limiting your fat intake, especially
saturated fat, is also important
Reducing the serving size of your meals may also be required to maintain a healthy body weight.
It is recommended that you see a dietitian who can help develop a healthy eating plan that is just
right for you.
Healthy eating helps a person concerned with blood sugar balance to :
Maintain General Good Health
Control Blood Sugar Levels
Achieve normal blood lipid (fat) levels
Maintain healthy blood pressure
Maintain a healthy body weight
Prevent or slow the development of diabetes
BASIC EATING GUIDELINES
Follow this simple healthy eating plan for healthy blood sugar levels:
·Eat regular meals throughout the day. You may need to limit the serving size of your meals
and snacks, as too much food will lead to an increase in body weight.
·Increase the amount of non starchy vegetables, including lots of leafy greens, tomatoes,
capsicum, olives, cucumber, onions, grated raw carrots, beans, peas, all legumes. Make a huge salad for the whole day. Aim for the salad to be the main meal. Increase the amount of low GI fruits, minimum of aim for four per day two per day,
·Choose food containing some carbohydrate at each meal. although some people are opting f
or non-starchy foods at dinner if they will not be exercising afterward.
·Examples ofcarbohydrate foods are wholegrain bread, cereals and pasta, brown rice, fruit
and starchy vegetables.
·Choose whole grains carbohydrate foods high in fibre Select a variety of healthy foods
from the different food groups.
·Include fruits, vegetables, wholegrain breads and cereals,low fat dairy products and lean meat.
Limit saturated fats that are found in foods such as full fat dairy products (including cream, milk, ice cream, yoghurt, butter and cheese), meat fat (trim the fat from meat and limit your intake of processed meats), fried foods, cakes, pastries and foods containing palm oil and coconut oil.
·Consume small amounts of unsaturated fats like olive, canola or sunflower oil, mono- or
polyunsaturated oils, oily fish, avocado, seeds and nuts.
·Baked items like cakes and biscuits should be eaten only occasionally and in small serves,
even when they are low in fat.
·Avoid lollies and soft drinks. Don’t add salt when you cook or at the table, and reduce the
use of high salt foods. Limit alcohol to two standard drinks per day for men and one standard drink per day for women. Have at least two alcohol-free days per week
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