10 TIPS TO IMPROVE YOUR Coca cola 37.

0 g 60% 40%

METABOLISM AND TAKE Tropicana OJ35.3 g 52% 48%

CONTROL OF YOUR HEALTH Cranberry juice35.3 g 58% 42%
It is your diet, not your DNA that determines 7-Up 35.1 g 46% 54%
your destiny.
TOTAL SUGAR PER 12 OZ
Chronic diseases that are caused or made
worse by insulin resistance (too much sugar):

Fatty liver Gout 3. Step away from the smoothies

Cholesterol Diabetes Smoothies are an easy way to consume a

large amount of fruit, juice, and often, dairy in
Cancer Obesity a short amount of time.
Heart disease A Jamba Juice(r) Classic Smoothie contains
50 70 grams of sugar!

1. Eat whole foods

Stick to meats, seafood, poultry, eggs, nuts, 4. Do not add sugar

vegetables, and fruits.
Eat protein and fat with every meal to feel
fuller longer and reduce the need for
snacking.
Avoid sweeteners of all kinds.
Do not let Mother Nature fool you honey
and maple syrup raise insulin levels just as
much as table sugar and high-fructose corn
syrup do.

2. Dont drink sugar

Fruit juice, sports drinks, sweetened energy Honey 5.7 g 50 50

drinks, and sweet sodas are essentially liquid High-fructose
sugar.
corn syrup 4.9 g 55 45
Drink water, seltzer, or unsweetened iced
tea/coffee. Agave syrup 4.7 g 82 18

Brown sugar 4.5 g 50 50

Table sugar 4.2 g 50 50

Glucose Fructose
Maple sugar 4.0 g 49 51
Grape juice 53.9 g 52% 48%
TOTAL SUGAR PER TSP
Mountain dew42.9 g 60% 40%

Pepsi 38.9 g 60% 40%

Apple juice 38.6 g 67% 33%

Red bull 37.6 g 42% 58%

5. Become a sugar sleuth 8. Limit dairy

Learn sugars many aliases and avoid buying Whey proteins in dairy products and some
products with added sugars. protein powders raise insulin levels more than
pure sugar does!
Corn syrup honey agave
Milk products also naturally contain hormones
maple syrup molasses that trigger insulin-like responses in the
Fruit juice conc. Cane syrup cane juice human body.

brown rice syrup rice bran syrup

Tapioca syrup maltodextrin barley malt 9. Beware of sweet and starchy vegetables

malt syrup maltose Dextran Plants store energy as glucose (sometimes in

combination with fructose) in their roots, so
sorghum treacle panela root vegetables are really just lumps of sugar
wearing vegetable suits.
beet sugar Saccharose dextrose
If you have insulin resistance, you may need
carob syrup
to limit how many sweet and starchy
vegetables you eat.

6. Avoid dried fruit

The drying process concentrates the sugars 10. Exercise

and it is much easier to overeat fruit when it
Exercise improves blood sugar and insulin
does not contain water.
levels because muscles pull glucose out of
Water helps you feel full and satisfied sooner the blood to use for energy.
so you are less likely to overdo it.
Strength building/resistamce training is even
more effective (and less time-consuming)
than aerobic exercise when it comes to
0.5 cup prunes = 13 plums boosting your metabolism.
0.5 cup dried apricots= 17 fresh apricots

0.5 cup raisins = 150 grapes CHALLENGE YOURSELF!

You have the power to change the course

7. Flour = glucose
Baked goods do not have to contain sugar or
taste sweet to cause an insulin spike.
Even whole-grain flours break down into
sugar fast enough to contribute to insulin
resistance.
of your health, reduce inflammation,
prevent and reverse serious diseases, and
feel great!
Keep a food diary for a week to see how
much sugar you usually consume, then use
these tips to practice your daily sugar intake.
A useful free tracking tool is the
MyFitnessPal app/site (carbohydrate
grams minus fiber grams equals sugar
grams).
Start by trying to cut your sugar intake by to 6 months after reaching your sugar goal to
half. see the results of your efforts.

If you are insulin sensitive, work towards Take control of your health!
removing all sources of sugar except for
fruits and vegetables. Infographic created by Suzi Smith

If you have insulin resistance, aim for 20 Various references

grams of sugar per meal or less (until Diagnosis: diet
cravings improve).
Nutrition science meets common sense
Have your blood tested for insulin
resistance markers before you start, and 3 www.diagnosisdiet.com

Georgia Ede MD