Balancing your blood sugar.

Here is an article from Patrick Holfords - New Optimum nutrition Bible
Keeping your blood sugar balanced is probably the most important factor in maintaining even energy levels and weight. The level of glucose in your blood largely determines your appetite. When the level drops, you feel hungry. The glucose in your bloodstream is available to your cells to make energy. When the levels are too high the body converts the excess to glycogen (a short term fuel store mainly in the liver and muscle cells) or fat, our long term energy reserve. When the levels are too low we experience a whole host of symptoms including fatigue, poor concentration, irritability, nervousness, depression, sweating, headaches and digestive problems. An estimated three in every ten people have impaired ability to keep their blood sugar level even. It may go too high, and then drop too low. The result, over the years, is that they become increasingly fat and lethargic. But if you can control your blood sugar levels the result is even weight and constant energy. Diabetes is an extreme form of blood sugar imbalance. The condition arises when the body can no longer produce sufficient insulin, a hormone that helps to carry glucose out of the blood and into the cells. The result is too much glucose in the blood and not enough for the cells. The early warning signs are similar to those of mild glucose imbalance, but they rarely go away as a result of simple dietary changes. One of the tell- tale signs is a continuous raging thirst as the body tries to dilute the excess blood sugar by stimulating us to drink.

So what makes your blood sugar level unbalanced? The obvious answer is eating too much sugar and sweet foods. However, the kinds of foods that have the greatest effect are not always what you might expect.
It isnt just about what you eat, its also about the quantity you eat, how you prepare it, what you eat it with - and what you drink.
Fast releasing foods are like rocket fuel, releasing their glucose in a sudden burst, for example Sucrose, cornflakes, banana, raisins, white bread, white spaghetti, white rice, potato (Baked), chocolate, rice cake, fizzy orange drink. They give a quick burst of energy with rapid burn out.

Slow releasing foods are fructose, oats, apple, pear, whole grain rye bread, wholewheat spaghetti, brown basmati rice, sweet potato, soya beans, oatcake, carrots, apple juice.