Through the course of an average day, your blood sugar level will rise and fall as your body digests food and processes the contents of that food. Blood sugar levels can rise above normal levels and lead to a condition known as hyperglycemia. Hyperglycemia, over a long period of time can result in kidney and cardiovascular damage. Knowing which foods lower blood sugar levels will help to keep you in the normal range.
Normal Blood Sugar Levels
Diabetics can expect blood sugar to reach abnormally high levels--which is one of the common effects of the disease. However, for non-diabetics, blood sugar levels will also fluctuate consistently through the course of the day. The consumption of food creates this fluctuation and levels rise following every meal. A normal blood sugar level prior to eating, for example, of 83 mg/dl--milligrams per deciliter--will rise as high as 180 mg/dl while remaining in the normal range. Consequently, the acceptable level of blood sugar can rise and fall nearly one hundred mg/dl depending upon how recently you've eaten.
Healthy Carbohydrates
Certain carbohydrates--specifically simple carbohydrates--break down quickly into glucose, significantly elevating blood sugar levels. There are, however, carbohydrates which won't have the same extreme effect on your blood sugar. Fruits and vegetables rich in healthy carbohydrates include apples, pears, oranges, carrots, beans, yams and peas. In fact, virtually all fruits and vegetables will supply some measure of healthy carbohydrates. Whole grains, another source of healthy carbohydrates, are preferable to enriched grains--wheat instead of white bread, as an example. Low-fat dairy also contributes healthy carbohydrates, with cottage cheese, low-fat milk and low-fat yogurt leading the way.
Heart-Healthy Fish
Certain types of fish provide not only heart benefits, but also help keep blood sugar at an acceptable level. Cod, tuna and halibut all contain lower levels of fat than many varieties of meat and poultry. The benefits of fish are diminished if the fish is fried--baked or grilled fish provides a healthier meal. There are also types of fish which don't provide the same healthy benefits as the aforementioned examples. Tilapia, widely popular, fits into this category, and contains higher levels of undesirable fats.
The Right Fats
Attempts to eliminate fats from your diet entirely present difficulty and do not reflect the healthiest approach to eating. Instead, choose the variety of fats most beneficial to your health. Monounsaturated and polyunsaturated fats, found in avocados, almonds, pecans, walnuts and olives present the best options for fat consumption. Choices in cooking oils also impact the types of fats you consume. Canola oil, olive oil and peanut oil all provide monounsaturated fats for cooking.
References
- New York State Department of Health: The Importance of Controlling Blood Sugar
- University of Virginia Health System: Too Much Blood Sugar Slows Brain Function in Type 1 Diabetes Patients, U.VA. Study Shows
- Mayo Clinic.com: Diabetes Diet: Create Your Healthy-Eating Plan
- Harvard School of Public Health: The Nutrition Source: Vegetables and Fruits
- Dr. Weil.com: A Popular, Unhealthy Fish?
