Deliciously Balanced Glucose

Recently I was asked about Glucose and how to eat healthy with blood sugar levels in mind.

Here's a short simple definition from WiseGEEK:

Our body's primary source of energy takes the form of glucose. This type of sugar comes from digesting carbohydrates into a chemical that we can easily convert to energy. When glucose levels in the bloodstream aren't properly regulated, one can develop a serious condition, such as diabetes.
We get most of our glucose from digesting the sugar and starch in carbohydrates. Foods like rice, pasta, grain, potatoes, fruits, a few vegetables, and processed sweets qualify as carbohydrates. Our digestive system, breaks down the starch and sugar in these foods into glucose. This functional form of energy then gets absorbed through the small intestine into the bloodstream. There, a chemical known as insulin, excreted by the pancreas, meets the glucose. Together, they can enter cells in muscles and the brain, allowing glucose to power activities like lifting a book or remembering a phone number.

. . . At any step in the process, problems can arise in keeping the right amount of glucose circulating in the blood.

Excessively high glucose levels, called hyperglycemia, might be due to too much sugar or too little insulin. The opposite, extremely low glucose levels (hypoglycemia), can result from too little food or variable insulin excretion. A common disease related to irregular management of glucose is diabetes. . . 

Unbalanced levels of glucose can cause weight gain, fatigue, moodiness/depression, lack of focus. Unchecked for a long time, it can contribute to diabetes.

It's important to focus your diet (daily way of eating) on complex carbohydrates. These break down into sugar (glucose) more slowly in your body. Complex carbohydrates have more fiber, leave you feeling satisfied longer and increase levels of energy.

Complex carbohydrates can be found in foods such as whole wheat pasta, oatmeal and vegetables. Dried beans and lentils are a wonderful, inexpensive choice.

Lentil Soup

2 1/2 cups large green or brown lentils
about 13 1/2 cups water
4 tablespoons Olive Oil
2 medium onions, chopped
1 teaspoon ground cinnamon or cumin
1/2 teaspoon black pepper
salt to taste

Bring lentils to a boil. Reduce heat to medium. Cook for about 45 minutes or until soft. (If using brown lentils they will take about 30 minutes longer and use about 1 1/4 cups more water).

In the meantime put olive oil and onions in a frying pan over medium heat until the onions are golden.

Take lentils off the heat and allow to cool for 10 minutes. Put in a blender and liquidize. Return lentils to the pan, stir in the onions with oil, season with cinnamon or cumin (depending on the taste you want), salt and pepper. If the soup is too thick add some more water to get the right consistency.

Simmer for 10 minutes.

This soup goes well with a heavy brown, whole-grain bread.