Keep the glycemic load of your meal plan low by limiting the number of calories you get from carbohydrate to 45% to 60% of your total daily calories. For a person who eats 2,000 calories a day, this is 225–300 grams of carbohydrate per day. If you eat 1800 calories, it’s 200–270 grams of carbohydrate per day.
When choosing foods that provide primarily carbohydrate, such as grains, choose those with a low glycemic index over those with a high glycemic index. Consult the online database www.glycemicindex.com to find the glycemic index of foods you eat.
Eat only small portions of foods with a high glycemic index, such as potatoes or white bread.
Include some protein and fat in your meals to slightly lower the glycemic index of the meal.
Check your blood glucose level before and after meals to see how different foods and food combinations affect it.
Exercise regularly. People who are physically fit tend to see their blood glucose level rise less in response to foods than people who are sedentary.
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