High blood glucose, or hyperglycemia, is characteristic of diabetes. Lifestyle modification, including consuming a proper, balanced diet, getting regular physical activity, and keeping your weight within an optimal range are all important for controlling blood sugar. The optimal diet for reducing blood glucose levels is carbohydrate-controlled and fiber-rich.
Definition and Significance
Hyperglycemia occurs when the level of glucose in the blood is too high. There are two specific types of hyperglycemia: fasting and postprandial, or after-meal, hyperglycemia. Fasting hyperglycemia is defined as a having a blood sugar reading greater than 90 mg/dL (milligrams per deciliter) after fasting for more than or exactly eight hours. Postprandial hyperglycemia is defined as having a blood sugar reading (usually) greater than 180 mg/dL. When a person has hyperglycemia frequently, or over a long period of time, damage to nerves, blood vessels and other body organs can occur.
Carbohydrate-Controlled Eating
Carbohydrates (macro-nutrient that provides energy) are found in a wide variety of foods, including fruits, starchy vegetables, grains, pasta, bread, dairy products and sweets or desserts. While the general recommendation is that 45 to 65 percent of your daily calories come from carbohydrates (especially complex carbohydrate-rich foods, such as grains, starches and vegetables), those with high blood sugar should control the amount (and type) of carbohydrates they choose. Consuming approximately 50 percent of calories from carbohydrates is enough. On a 2,000 calorie diet, that would be about 250 grams daily. Choose nutritious carbohydrate-rich foods and spread them evenly throughout the day in meals and snacks.
Avoid Simple Sugars
Some foods considered "simple carbohydrates" are healthy, such as fruits and milk. However, most are not. These foods are high in carbohydrates, or sugar, and poor sources of dietary fiber (which helps slow the breakdown, and release, of glucose into the bloodstream). Minimize or avoid these foods to reduce glucose levels, such as pies, cakes, frozen desserts, sodas, candy, crackers, chips and sugary cereals, among other foods. Consume fruits (whole, skin-on) and dairy products in moderation throughout the day.
Choose Fiber-Rich Foods
Fiber is a non-digestible component of plant foods. There are two types of fiber, soluble and insoluble. Insoluble fiber, or roughage, helps maintain a healthy digestive system. Soluble fiber is beneficial for reducing cholesterol and regulating blood sugar levels. At least one-third of the dietary fiber you consume should be soluble. The Recommended Daily Value (DV) for dietary fiber is 25 grams. Eat foods rich in both types of fiber, including legumes, fruit (skin-on) and vegetables, whole grains such as brown rice and barley, and cereals, especially oats and oat bran.
Consume Enough Lean Protein and Healthy Fats
By lowering carbohydrate intake to lower blood glucose levels, you can fill the space left in your diet with lean protein-rich foods and heart-healthy fats. The calorie distribution for a balanced, carbohydrate-controlled diet might be 50 percent of total calories from carbohydrate, 15 percent of calories from protein and 35 percent of calories from fat, with an emphasis on unsaturated fats. Saturated fat should always be limited to less less than or equal to 10 percent of total calories. Lean protein-rich foods include reduced-fat cheese, fish, skinless poultry, eggs and lean beef. Foods rich in healthy, unsaturated fats include nuts and seeds, olives, olive and canola oil, avocados and fatty fish, such as salmon.
References
- Dietary Guidelines for Americans 2005: Carbohydrates
- Asia Pacific Journal of Clinical Nutrition; Glycaemic glucose equivalent: combining carbohydrate content, quantity and glycaemic index of foods for precision in glycaemia management; JA Monro; 2002
- Advanced Nutrition and Human Metabolism, 2nd ed; JL Groff, SS Gropper and SM Hunt; 1995
