Understanding the Glycemic Index (GI)by cultured dairy products—and processed foods will never match up to the nutritional power of fresh fruits and vegetables. Minimizing sugar in the diet and eating small, frequent meals focusing on whole grains, seeds, nuts, legumes, fresh vegetables and fruits, healthy dairy foods, and fish can aid in stabilizing blood sugar levels.

Non-starchy vegetables, particularly, are suggested—and their vitamins and minerals are used as co-enzymes, which are chemicals that enable other chemical reactions in the body. The Fiber content of non-starchy vegetables slows down the digestive process by taking up space in the digestive system, lowering the glycemic index of your entire meal.

Non-starchy vegetables include:

Arugula, Asparagus, Bean sprouts, Bell peppers (red, green, and yellow), Broccoli, Brussels sprouts, Cabbage, Carrots (raw—cooked or juiced adds carbs), Cauliflower, Celery, Cucumber, Eggplant, Green beans, Hearts of palm, Jalapeno peppers, Lettuce, Mushrooms, Onions, Parsley, Radishes, Snap beans, Snow peas, Spinach, Spaghetti squash, Summer squash, Tomatoes.

Note: Spices and herbs do not contain sugar and do not increase insulin secretion and can be used freely.