Keeping blood sugar levels low can result in many health benefits, such as a healthy body weight, improved athletic performance and a reduced risk of developing cardiovascular disease and diabetes, according to the official website of the glycemic index from the University of Sydney. A few key diet strategies can help keep blood sugar within the lower end of the healthy range.
Healthy vs. Low Blood Sugar
In healthy people, blood sugar levels are in a narrow range. When blood sugars increase above the normal range, prediabetes or diabetes is diagnosed. The National Diabetes Information Clearinghouse says to keep blood sugar levels in the healthy range of 70 to 99 mg/dL for people without diabetes and 70 to 130 mg/dL for people with diabetes before meals. After meals, blood sugar levels should stay within 70 to 140 mg/dL in people without diabetes, and the target for people with diabetes is below 180 mg/dL, the clearinghouse says. It is best to keep blood sugars as low as possible within the ranges to stay healthy. However, having low blood sugar---hypoglycemica---is not recommended. Blood sugar levels lower than 70 mg/dL can lead to shakiness, weakness, dizziness, confusion or difficulty speaking and requires immediate treatment, which can include eating to raise the levels.
Meal Spacing
Blood sugar levels are more stable if meals and snacks are spaced evenly throughout the day. It is recommended to have at least three meals a day and one to two snacks if necessary, according to the University of Illinois. Avoid skipping meals, and eat your meals and snacks at about the same time every day to keep blood sugar in the target range.
Carbohydrate Counting
Carbohydrate is the main nutrient influencing blood sugar levels, and it comes from sugars and starches. Carbohydrates are found in grain products, starchy vegetables, fruits, milk, yogurt and sweets. Eating too many carbohydrates can elevate blood sugar levels above the recommended target. The American Diabetes Association recommends a consistent carbohydrate intake of 45 to 60 g per meal to stabilize blood sugar levels.
Carbohydrate and Protein
When consuming carbohydrate, the Cleveland Clinic suggests you combine it with protein. "Protein serves as a blood sugar stabilizer, and when eaten in combination with carbohydrates, protein will prevent your blood sugar levels from rising too high or falling too low," according to the clinic. Protein is found in poultry, fish, meat, dairy products, eggs, legumes, tofu, nuts and seeds.
Glycemic Index
Choosing low-glycemic index carbohydrates is another good way to maintain blood sugar levels in the optimal range. Low-glycemic index foods are digested more slowly, and therefore they raise blood sugar levels more gradually and to a lesser extent compared to high-glycemic foods. Low-glycemic index choices include all non-starchy vegetables, sweet potatoes, pasta, barley, quinoa, oats, stone-ground bread, temperate-climate fruit, milk and yogurt.
