Nutrition Vegetables

Published on December 17th, 2013 | by Healthy Gay Lifestyles

Nature’s Best Sugar Blockers

by Steven Diebold

Find Which High-Fiber Foods Are the Best at Blocking Sugar in Your Bloodstream








































You may have heard that whole grain products are high in fiber. However, the starch in grains quickly turns to sugar and overwhelms any blood sugar-blocking effect the fiber might have. Of course, all fruits and vegetables contain sugar; that’s what makes them carbohydrates. Nevertheless, most contain proportionately more soluble fiber than sugar, so they don’t raise blood sugar as much as grain products and other refined carbohydrates do.

Keeping blood sugar steady is an important tool for preventing insulin spikes, which can lock fat into your cells and prevent it from being used for energy. The substance in our diet that’s most responsible for these blood sugar sugers is starch. But the good news is you can blunt the blood sugar-raising effects by taking advantage of natural substances in foods-like fiber in fruits and veggies-that slow carbohydrate digestion and entry into the bloodstream.

You can tell which fruits and vegetables have the best balance of fiber to sugar by looking at their glycemic loads (Not sure what that means?). All of the carbohydrates that have been associated with increased risk of obesity or diabetes have glycemic loads greater than 100. On the other hand, fruits and vegetables with glycemic loads less than 100 have been associated with reduced risk. Thus, you should avoid fruits or vegetables with glycemic loads higher than 100, even though they contain soluble fiber. Fruits and vegetables whose glycemic loads are between 50 and 100 are themselves acceptable to eat, but they release enough glucose to nullify their usefulness as sugar blockers. The best fruit and vegetable sugar blockers are those with glycemic loads less than 50. Dates are around 42 Glycemic Index.

It takes about 10 grams of fiber to reduce the after-meal blood sugar surge from a serving of starch by approximately 25%. No single, typical serving of fruits or vegetables comes close to providing the 10 grams needed to lower your blood sugar by 25%; you would need to include several portions.

A good way to ensure that you get enough soluble fiber to do the job is to have a salad with your meal-preferably before you eat starch. Salads allow you to combine enough sugar blockers to have a beneficial effect. For example, a salad containing 2 cups of romaine (2 grams of fiber), a cup of chopped tomatoes (2 grams), and a cup of red bell peppers (3 grams) provides 7 grams of fiber. Add that, say, to a cup of broccoli (4.5 grams) with your meal and you have 11.5 grams of fiber.

Soluble fiber blocks sugar best when consumed before, rather than after, you eat starch. For instance, if your meal includes a salad, steak, potatoes, and green beans, eat the salad and at least some of the green beans before eating the potatoes. When you eat something with a lot of fiber that has carbs it works a similar way.


Steven Diebold, is Founder/Owner of Papa Steve’s No Junk Protein Bars. He grew up fat as a kid, was teased, bullied and picked on then got tired of it all and decided to lose all that weight by becoming an athlete. He’s been working out for the past 28 years keeping it off, but realized he needed a better way to keep it off and manage his hunger with a meal replacement or healthy energy snack that he could feel good about eating and not worry about putting a bunch of processed junk in his body everyday. He didn’t want to spike his blood sugar either. He wanted real raw food not fake food.

He saw most protein bars were just disguised candy bars covered in chocolate with some protein thrown in. So he spent an enormous amount of time researching food science and nutrition, talking to dietitians, evaluating every single protein bar on the market to figure out what all these ingredients were on their packages. Then he decided to take his product development skills as a user experience designer and challenge himself to design and bring to market his own protein bar in 120days.

He made it a goal to have Golds Gym, Venice be his first distributor. He met that goal March 24,2011 just shy of 110 days. His next goal was Whole Foods. Six months later he made it into Whole Foods Venice, CA location. They are now set to be in 8 more stores and selling out every week. Check out his protein bars at


Tags: , , , , , , ,

About the Author

Back to Top ↑

  • Categories