Maintaining healthy blood sugar, or glucose, levels can help prevent energy dips, food cravings and mood swings. Blood sugar management is particularly important if you have diabetes, insulin resistance, hyperglycemia or hypoglycemia. In addition to regular glucose monitoring and doctor visits when needed, a diet containing certain foods and limited in others can help improve blood sugar levels and overall health. Seek guidance from a doctor or dietitian for best results.
Fruits and Vegetables
Fruits and vegetables provide numerous benefits. As antioxidant-rich foods, they can enhance your immune system strength and help your body resist infections and disease. They also have a naturally mellowing impact on your glucose levels. According to the Harvard School of Public Health, consuming at least nine collective servings of fruits and vegetables per day can lower your risk for Type 2 diabetes, high blood pressure, cardiovascular disease, eye diseases and certain forms of cancer. Fruits and vegetables particularly rich in fiber and nutrients include raspberries, blueberries, strawberries, cherries, oranges, grapefruit, apples, bananas, pears, broccoli, cauliflower, cabbage, brussels sprouts, kale, spinach, mustard greens, bell peppers, green beans, carrots and sweet potatoes.
Whole Grains and Legumes
Whole grains and legumes provide rich amounts of vitamins, minerals and fiber. As low-glycemic foods, whole grains and legumes have a mild impact on blood sugar levels. Mayo Clinic recommends fiber-rich foods, including whole grains and beans, split peas and lentils, as valuable components of a diabetes-friendly diet. Examples of nutritious whole grain foods include brown rice, wild rice, quinoa, air-popped popcorn, 100 percent whole grain breads, cereals and pasta, steel-cut and old-fashioned oats, cooked barley and millet. Combining a whole grain with legumes, such as beans, is a complete protein, meaning essential amino acids --- building blocks of lean tissue --- are supplied. Incorporate a variety of whole grains into the diet for broadest nutritional benefits.
Protein-Rich Foods
Protein digests and affects glucose levels slowly. For those with hyperglycemia --- high blood sugar --- protein-rich foods can help reduce glucose levels. Select protein-rich foods low in saturated fat most often, such as low-fat dairy products, fish, skinless white meat poultry, egg whites, extra-lean meats and tofu. The Mayo Clinic recommends fatty fish, such as tuna, salmon, mackerel, herring, halibut or lake trout, at least twice per week for improved cardiovascular health. Protein also helps reduce the glycemic index --- level of impact on blood sugar --- of carbohydrate-containing meals. For this reason, incorporate protein into most meals, particularly those that include starches, such as pasta, rice, bread or sweets.
