High blood sugar is a result of insulin's inability to regulate blood sugar at to a healthy level. When this occurs, high blood sugar may cause symptoms such as mood swings, irritability, hunger and weight gain. Over time, high blood sugars can damage certain parts of the body, such as the heart, eyes and kidneys, according to the National Diabetes Information Clearinghouse. The goal is normal regulation of blood sugars. There are certain foods that elevate blood sugars, and those foods are the ones that are good to limit or not consume at all. Other types of food have less effect and contribute to healthier blood sugar levels.
Carbohydrates
Carbohydrates include many types of foods. Fruits, vegetables, grains and various sugars are all considered to be carbohydrates. The type of carbohydrate consumed results in blood sugar alterations of varying degrees. Refined carbohydrates cause blood sugars to rise quickly and are not recommended for diabetics or anyone interested in healthy eating. Examples of refined carbohydrates are doughnuts, candy, cake, pasta made from white flour and table sugar. Healthier types of carbohydrates have a healthier, more regulatory effect on blood sugars because they take longer to digest, resulting in glucose being released at a slower rate. Complex carbohydrates include whole grains, beans, vegetables, whole fruit and milk.
Protein
Protein helps stabilize blood sugar since it has a slower rate of digestion, which decreases blood sugar spikes. Protein has a slower rate of digestion than complex carbohydrates. The journal Diabetes showed that a lower-carbohydrate and high-protein diet improves overall glucose control. This diet was one also recommended to reduce the risk for heart disease. Protein also helps obtain feelings of fullness, which prevents overeating and increasing blood sugar. Sources of protein include meat, chicken, beans, dairy products and fish.
Fat
Healthy fats, such as monounsaturated and polyunsaturated fats, can be good for high blood sugar. Saturated fat can can keep insulin from working well, which is known as insulin resistance. The National Diabetes Information Clearinghouse says that individuals who develop high blood sugars are also twice as likely to have strokes. Unsaturated fat takes time to digest, slowing the rate of glucose and insulin release. Unsaturated fat sources include avocados, olives, nuts, seeds and fish.
References
- National Diabetes Information Clearinghouse: Prevent Diabetes Problems: Keep Your Heart and Blood Vessels Healthy
- Diabetes: Effect of a High-Protein, Low-Carbohydrate Diet on Blood Glucose Control in People With Type 2 Diabetes
- National Diabetes Information Clearinghouse: Diabetes, Heart Disease and Stroke
