The Glycemic Index Diet for Dummies (126 page)

Recent research shows there may be some excellent outcomes with losing a moderate amount of weight as well as eating low-glycemic foods. For people with metabolic syndrome, research shows a 6.5-percent reduction in weight can significantly reduce blood pressure, cholesterol, blood sugar, and triglycerides. Depending on your situation, this means you don't need to lose a drastic amount of weight in order to make major changes in your condition. So, for example, someone who weighs 185pounds only needs to lose 12 pounds to begin seeing significant results in her health status. Eating low-glycemic, high-nutrient foods can keep you feeling fuller for longer, cutting down on the cravings and eating binges that can make it tough to lose weight.

Here are some dietary tips for following a low-glycemic diet when you have metabolic syndrome:

Pick low-glycemic carbohydrates for your meals and snacks, in reasonable portion sizes, and spread them out throughout the day to avoid experiencing a blood sugar spike in one sitting.

Avoid eating carbohydrates alone; pair them with a protein or fat source.

Decrease the amount of saturated fats and eliminate the trans fats in your diet.

Start eating fatty fish, walnuts, and/or flaxseeds for their omega-3 fatty acids. (Omega-3s are also known to decrease inflammation.)

Incorporate at least five servings of fruits and vegetables in your diet each day.

Metabolic syndrome can be extremely frustrating and scary because one condition (a symptom such as high blood pressure) can lead to another. Working with a team of health professionals is important to improve and/or correct these conditions. Speak with your doctor and meet with both a registered dietician and an exercise trainer. This team of health professionals can tailor guidelines to your specific needs so you can improve your overall health.

Hypoglycemia

In short,
hypoglycemia
is a condition that results when your blood sugar gets too low. Many people feel they have hypoglycemia, but an actual clini
cal diagnosis is rare and is most commonly seen in diabetics as a result of medications.

Even without a clinical diagnosis, you may be one of many individuals who's sensitive to the highs and lows of your daily blood sugar. The symptoms of low blood sugar include

Hunger

Trembling

Light-headedness

Sweating