Blood sugar is an important concern for those at risk or suffering from diabetes. This chronic disease occurs due to an excess of glucose in the blood as the body cannot make or use insulin effectively, according to MedlinePlus. As a diabetic, it is imperative that you closely monitor your blood sugar levels to prevent any complications with your condition. Knowing what foods contribute to high and low blood sugar levels can help you choice an appropriate diet.
Fiber-Rich Foods
Both soluble and insoluble fiber are helpful in lowering and preventing spikes in blood sugar levels. Soluble fiber, for example, binds to simple sugars causing them to release slowly as the food moves through the digestive tract, according to James Scala in his book "Twenty-Five Natural Ways to Lower Blood Pressure." This modulating proclivity results in a lower insulin output by the pancreas following a meal containing sugar. Insoluble fiber is found in all vegetables, particularly dark green leafy varieties such as arugula, chard, collard greens and romaine lettuce. This vegetable family is also rich in vitamins C and K, folate, potassium and magnesium. Soluble fiber is in fruits like tangerines, oranges and strawberries, as well as whole-grains and cereals.
Foods with Complex and Simple Carbohydrates
Simple carbohydrates quickly metabolize, causing an immediate spike in blood sugar that can cause worsen diabetes, as well as the associated symptoms of the disease. Simple carbohydrates like white bread, foods made with white flour like pasta and pastries significantly contribute to high blood sugar levels, Robyn Webb warns in her book "Eat to Beat Diabetes." These foods are usually also full of fats and low in vitamins and minerals.
Complex carbohydrates, however, break down slowly and help to stabilize blood sugar levels. In fact, complex carbohydrates can help regulate sugar in the blood and insulin release, Scala says. Foods like whole grains, cereals, vegetables and nut varieties are abundant with complex carbohydrates.
Foods with Sugar and Sugar Alternatives
The most obvious contribution to a high blood sugar level is sugar -- particularly refined sugars found in soda, candies and pastries, Webb says. Although diabetics may be able to eat a small portion of these items once in a while, a persistent consumption can significantly worsen the disease. Using natural sugar alternatives like stevia can provide the desired sweetness without raising blood sugar, according to Shelley Young in her book "Back to the House of Health 2." Additionally, stevia may help to regulate blood sugar thereby lowering high blood glucose levels. Using stevia in baking and beverages like coffee and tea can help you to moderate your sugar intake.
References
- MedlinePlus: Diabetes
- "Twenty-Five Natural Ways to Lower Blood Pressure"; James Scala; 2001
- "Eat to Beat Diabetes"; Roby Webb; 2004
- "Back to the House of Health 2"; Shelley Young; 2003
