High blood sugar, or hypergylcemia, occurs in diabetes when glucose builds up in the blood instead of being taken into and used by the cells. Eventually, hyperglycemia damages blood vessels, which in turn may cause kidney damage, heart disease and nerve damage. A healthy diet along with regular exercise can help control blood sugar. Glucose levels should be carefully monitored; there are no scientific studies that prove individual foods reduce blood sugar.
Low Glycemic Index Foods
The glycemic index is a table listing carbohydrate foods by their impact on serum glucose, with low numbers having little impact and 100 being the rapid rate at which white bread raises blood sugar levels. Generally, fiber and protein-rich foods have less impact than highly refined foods, but even fruits and starchy vegetables may vary widely. Substituting low glycemic foods for those with a high index should result in lower blood sugar.
Scientists led by Lenora Panlasigui of the Phillipine Women's University School of Nutrition, in determining the glycemic index of local carbohydrate foods, tested the blood sugar of 10 female subjects after an overnight fast and meals of a control bread, corn grits, milled rice, and a mixture of the two grains. Blood sugar was monitored at intervals up to 90 minutes. Eating corn grits alone resulted in lower blood sugar than other test foods. The research was published August 25, 2010 in the "Journal of Nutrition and Metabolism."
Low-Fat Protein Foods and Fiber
Fiber increases feelings of fullness and slows the rise of blood sugar after meals. MayoClinic.com reports that fiber-rich foods, such as non-starchy vegetables and whole grains, can also decrease the risk of heart disease and help regulate blood sugar. Foods high protein, such as fish, meat and dairy products, may stabilize blood sugar and curb hunger. Healthy protein sources are low in saturated fats.
Finnish researchers led by N. Lummela tested the effects of a 6 oz nonfat milk drink with and without fiber on 26 healthy volunteers. Blood sugars were monitored at 20, 40, 60, 120 and 180 minutes. The study lasted 3 days and used both lactose-free and normal milk. Results, published in the October 2009 "Nutritional Journal," showed blood sugar was significantly lower after the fiber-enriched milk drink than any of the other milk drinks. The presence or absence of lactose, a milk sugar that causes digestive upset in enzyme-deficient populations, was not a significant factor.
Whole Grains and Vegetables
MayoClinic.com states that starches break down into into blood sugar. M.H. Lin and colleagues from the National Pingtung University of Science and Technology compared the effects of five starchy Chinese foods and a control bread in 10 healthy subjects. Blood glucose levels were taken at intervals up to 2 hours. All five of the traditional dishes produced lower blood glucose readings than the bread. Brown rice raised blood sugar faster than other Chinese foods, followed by taro, adlay and yam. Mung bean noodles had the lowest impact on blood glucose. The study was published in the October 2010 issue of "World Journal of Gastroenterology."
