Potatoes & Diabetes

Avoiding potato chips and french fries may help you avoid type two diabetes. A new study finds potato lovers may have a higher risk of getting the disease. Researchers who followed nearly 85-thousand women found those who ate the most potatoes were 14 percent more likely to develop diabetes than women who did not eat a lot of potatoes. Potatoes are starchy and have a high glycemic index (GI). All foods with a high glycemic index cause a quick rise in blood sugar and over time can contribute to the development of type-two diabetes. They can also raise cholesterol levels, increase appetite and increases risk of heart disease.

Base your food choices primarily on overall nutrition – including vitamins, minerals and fiber. Don't dismiss healthy foods just because they have a high GI. Their other nutritional benefits make them good choices.

Try to choose at least one low GI food at each meal. If you choose a high GI food, combine it with a low GI food, for an overall medium GI meal.

Limit the amount of processed, refined starchy foods, as they tend to be low in fiber and other nutrients and have a higher GI.

Eat whole grain, pumpernickel and oat bran bread more often than white bread. Eat fresh fruit and vegetables. Fruits and vegetables have a low GI, so they break down into sugar slowly in your body.

A good goal: five to ten servings of fruits and vegetables every day.

Choose parboiled, brown or white rice more often than instant rice. Eat pasta, rice, yams, lima beans or baked potatoes more often than mashed, boiled or instant potatoes. Eating potatoes cold, as in a salad, reduces their GI (but go easy on the mayo dressing).

Use vinaigrette instead of a creamy salad dressing. It's lower in fat, plus the acidity of the vinegar slows digestion, lowering the meal's GI.

Watch your portion sizes; the bigger the portion, the more it will increase your blood glucose, regardless of its GI rank.

In Chinese medicine, diabetes is seen as an imbalance between a person’s Yin and Yang aspects, mainly a deficiency of Yin. Predominant organ imbalances include the Kidneys, Spleen and Lung. Proper treatment includes correcting ones diet to avoid aggravating dryness and internal heat and inflammation. In addition, Chinese herbal medicine is used to nourish Yin, moisten dryness and clear heat.

Meridian Harmonics