Maintaining a healthy glucose, or blood sugar, level is important for your overall health. Low blood sugar, or hypoglycemia, can cause lethargy, headaches, confusion and, in severe cases, loss of consciousness. High blood sugar, or hyperglycemia, causes extreme thirst, a frequent need to urinate, blurry vision and fatigue. Though blood sugar irregularities can affect anyone, they are common in people with diabetes. The Mayo Clinic recommends a healthy, doctor-approved diet as an important aspect of glucose control.
Fruits and Vegetables
Fruits and vegetables supply significant amounts of fiber and nutrients, many of which help your body defend itself from infections and disease. Fruits and vegetables have a naturally mellowing effect on your blood sugar levels, according to the Harvard School of Public Health. They also enhance appetite control. If you struggle with frequent hyperglycemia, incorporate low-glycemic fruits and vegetables, or fruits that have a particularly mild effect on your glucose levels, most often. Low-glycemic varieties include berries, cherries, citrus fruits, apricots, peaches, nectarines, tomatoes, leafy greens, bell peppers, Brussels sprouts, cauliflower, cabbage, string beans, broccoli and sweet potatoes.
Whole Grains
Whole grains are grains that have not been stripped of valuable nutrients and fiber during food processing. Since they digest more slowly than processed grains, such as instant rice and white bread, they can help stabilize your blood sugar. Whole grains are also associated with improved heart health and cholesterol levels and healthy weight management. The American Dietetic Association recommends at least three servings of whole grains per day for optimum health. One serving is equal to one slice of 100 percent whole-grain bread, 1 cup of whole-grain cold or hot cereal, 1/2 cup of cooked long-grain rice or 3 cups of air-popped popcorn. Enjoy whole grains as parts of nutritious, balanced meals for best potential results.
Lean Protein
Protein provides amino acids -- the building blocks of lean tissue. Protein also enhances brain function, fullness between meals and blood sugar balance. Filling your meal plates half full with non-starchy vegetables, one-quarter full of a complex carbohydrate and one-quarter full of lean protein is one useful method of blood sugar control, according to the American Diabetes Association. Valuable lean protein options include skinless chicken and turkey breasts, lean meat, legumes, tofu, egg whites and fish. Use low-fat cooking techniques, such as grilling, broiling, baking or steaming, most often to keep your saturated fat intake low.
Member Comments