You might want to say no to that second serving of pie, as overindulging in calories and fat can increase your blood sugar levels, according to MayoClinic.com. Refined sugars and carbohydrates, such as white bread and table sugar, generally have the same effect, notes the University of Maryland Medical Center (UMMC). Conversely, certain types of food help regulate your blood sugar so it stays on an even keel. With knowledge and determination, you can keep your blood sugar steady every day.
Complex Carbohydrates
Complex carbohydrates keep you from experiencing the blood sugar ups and downs caused by refined carbs. Choose whole grains, such as oats and wheat, fruit and vegetables, low-fat dairy products and legumes, according to MayoClinic.com. These complex carbohydrates take your body more time to break down so they keep your blood sugar at a more even level.
Soluble Fiber
Consuming foods with fiber is another smart choice as soluble fiber helps sugar in the foods you eat to slow down when entering your bloodstream. The fiber then continues to regulate your blood sugar long after you eat it, according to UMMC. Fiber is generally found in the complex carbohydrates you have already added to your shopping list, so that makes controlling your blood sugar a little easier. Foods such as wheat, flaxseed, oat bran, fruit and vegetables, nuts and legumes all have fiber that controls your blood sugar levels.
Fats
While foods high in saturated and trans fat can cause your blood sugar to increase, foods with healthier fats help steady your blood sugar, notes UMMC. Choose foods with monounsaturated and polyunsaturated fats instead, although you still want to limit the amount you consume. MayoClinic.com suggests replacing some of your meat with fish that contains lower overall fat and Omega-3 fatty acids as an added benefit.
Vitamins and Minerals
Vitamins and minerals might help your blood sugar symptoms as well, according to UMMC. The center suggests adding minerals iron, magnesium, calcium, selenium and zinc to your diet to regulate your blood sugar. Also, UMMC claims antioxidant vitamins A, C, B-complex and E are beneficial to keep your blood sugar on an even keel.
