High blood sugar, or hyperglycemia, is a condition that can affect anyone on a temporary basis if blood sugar levels exceed normal levels. This spike in blood sugar often happens within an hour after a meal and, in healthy individuals, subsequently returns to normal. Others who have an impaired ability to control blood sugar levels experience chronic hyperglycemia, and are more likely to be diagnosed with diabetes. People with diabetes must keep their blood sugar levels as close to normal as possible to avoid long-term complications, including damage to the eyes, heart, kidneys and nerves. One way to manage high blood sugar is to cut back on starchy and sugary foods, which cause blood sugar levels to rise.
Starchy Vegetables
Peas, corn and potatoes are examples of starchy vegetables, which are high in carbohydrates. The American Diabetes Association recommends filling up on non-starchy vegetables, including spinach, carrots, broccoli or green beans instead. These vegetables are low in calories and high in nutrients, such as fiber, which can help stabilize blood sugar levels.
Refined Grains
White bread, rice and pasta are made with refined flour, which contains only the starchy part of the plant, known as the endosperm. Whole grains, such as brown rice, whole wheat pasta and bread, are made with the entire grain, including the bran, germ and endosperm, and contain more nutrients than their refined counterparts.
Sweets
The American Diabetes Association recommends cutting back on high calorie sweets and desserts, such as cookies, cakes and ice cream. Even a small dessert can contain a large amount of sugar so save these sweets for special occasions. Other options that can help satisfy sweet cravings include sugar-free gelatin or sugar-free cookies.
Sugary Drinks
According to the American Heart Association, regular soda is the No. 1 source of added sugar in Americans' diet. A 12-ounce can of regular soda contains 8 tsp. of added sugar. Consumers who buy the 20-ounce bottle from a convenience store shelf are getting considerably more. Fruit punch, juice drinks, iced tea and other sweetened drinks can have just as much added sugar as soda. Opt for water or calorie-free diet drinks instead.
Large Portion Sizes
According to the Joslin Diabetes Center, eating large portion sizes can increase blood sugar levels. One way to help stabilize blood sugar levels is to cut down on the amount of food eaten overall and eat smaller, more frequent meals throughout the day. Switching to smaller plates can also help keep portions in check while still giving the appearance of a full plate.
