Wednesday, January 26, 2011

Choose Your Food Well

I would like to continue with the post on the link between Sugar and Cancer.

Glycemic Index
All scientific literature seems to point to people who want to protect themselves from cancer should seriously reduce taking in process sugar and bleached flour.

You should choose food according to its glycemic index. Cancer patients should should be selective of the food they take, even though it may be classified under low glycemic index.

High Glycemic Index (avoid)Low Glycemic Index (take)
Sugar (white or brown), honey, syrups (mapel, fructose, dextrose)Natural sweetners: agave nectar, stevia (a Pacific plant), xylitol, dark chocolate (>70% cocoa)
White/bleached flours, white bread, white rice, overcooked white pasta, muffins, bagels, croissants, puffed rice cakesMixed whole-grain cereals: multigain bread (not just wheat), leavened ('sourdough') bread; Basmatic rice, pasta (preferred multigain) and noodles cooked al dente; quinoa, oats, millet, buckwheat
Potatoes, especially mashed potatoes (except for the rare Nicola variety)Lentils, peas, beans, sweet potatoes, yams
Cornflakes, rice krispies and most other bleached or sweetened breakfast cerealsOatmeal (porridge), muesli, all-barn, special K
Jams and jellies, fruit cooked in sugar, fruit in syrupFruit in its natural state, particularly blueberries, cherries and raspberries, which help to regulate blood sugar levels (use agave nectar for sweetening if necessary)
Sweetened drinks: industrial fruit juices, sodasWater flavored with lemon, thyme, or sage
Green tea (without sugar, or with agave nectar), which combats cancer directly
AlcoholOne glass of red wine a day with a meal
Onions, garlic, shallots (when mixed with other food, they help lower insulin peaks)

Source: McMillan et al. (2006)

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