High blood sugar, also called hyperglycemia, occurs when there is insufficient insulin in the blood, or skeletal muscle cells are resistant to insulin, according to the American Diabetes Association. Insulin is a hormone that reduces blood sugar levels. People who have high blood sugar levels need to consume foods that nourish the body without causing hyperglycemia.
Low Glycemic Foods
People with high blood sugar levels need to avoid foods with a high glycemic index. According to Harvard Medical School, the glycemic index indicates how foods influence blood sugar; the higher the glycemic index, the more it affects blood sugar. Research by K. Foster-Powell published in the "American Journal of Clinical Nutrition" in 2002 revised a table of the glycemic index of over 750 foods. According to the research, carbohydrate foods with a high glycemic index produce a higher peak in after-meal blood glucose and a greater overall blood glucose response during the first two hours after eating than foods with a low glycemic index.
According to the Harvard Medical School, foods that have a low glycemic index relative to other foods in the same category include wheat tortilla for breads and bakery goods, canned tomato juice for beverages,bran breakfast cereal for cereals, pearled barley for grains, shortbread for cookies, reduced fat yogurt for dairy, grapefruit for fruit, peanuts for beans and nuts, whole wheat spaghetti for pasta and noodles, yam for vegetables, and hummus for miscellaneous foods.
Soluble Fiber Foods
Soluble fiber foods, such as oatmeal and legumes, can reduce blood glucose levels and reduce risk factors for diabetes, according to the Joslin Diabetes Center. Research by M. Chandalia published in the "New England Journal of Medicine" in 2000 confirms that 25 g of soluble dietary fiber improves glycemic control, decreases high blood levels of insulin and lowers plasma lipid concentrations in patients with type 2 diabetes. Individuals who increase fiber intake with a cup of beans improve key risk factors for type 2 diabetes, specifically in insulin secretion, according to research by E. Ventura published in "Archives of Pediatrics and Adolescent Medicine" in 2009. Common Sense Health says that foods with the highest amount of fiber per serving in each food category include raspberries and grapefruit for fruits, avocados and peas for vegetables, bran and oats for cereal and grains, and lentils and black beans for beans, nuts and seeds.
Other Foods
Readers Digest reports that nuts, particularly hazelnuts and cashews, are nutritious foods that are ideal for people with high blood sugar. Research by A. Khan published in "Diabetes Care" in 2003 discovered that cinnamon reduces blood sugar in people with type 2 diabetes.
References
- American Diabetes Association: Diabetes Basics
- Harvard Medical School: Glycemic Index and Glycemic Load for 100+ Foods
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index; Foster-Powell, K., S.H.; Jul 2002
- Joslin Diabetes Center: How Does Fiber Affect Blood Glucose Levels?
- "New England Journal of Medicine"; Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes; Chandalia, M.; May 11 2000
