Controlling your blood sugar level may help prevent Type 2 diabetes, obesity, cardiovascular disease and certain types of cancer, according to Linus Pauling Institute at Oregon State University. Symptoms of high blood sugar include thirst and frequent urination, with sugar in your urine. Left untreated, high blood sugar levels may lead to a life-threatening diabetic coma. Eating foods low on the glycemic index as well as certain spices, vitamins and specific nutrients may help decrease the glucose in your bloodstream.
Step 1
Choose foods high in fiber. Fiber slows down the absorption of sugar into your bloodstream, giving your pancreas time to produce insulin to avoid a glucose spike. The Joslin Diabetes Center recommends eating legumes, nuts, whole grains, and vegetables and fruit with the skin intact. Eating 50 g of fiber a day may help control glucose levels.
Step 2
Avoid foods high on the glycemic index, such as starchy white potatoes; products made from refined white flour; and sugary foods such as cake, cookies and soda. These foods increase your blood sugar levels.
Step 3
Add cinnamon to your diet. A study published in the journal "Diabetes Care" in 2003 that was conducted at the NWFP Agricultural University in Peshawar, Pakistan, found that as little as 1 g a day of cinnamon reduced blood sugar levels by almost 20 percent. And it decreased triglycerides and total cholesterol levels.
Step 4
Eat foods high in omega-3 fatty acids, a type of polyunsaturated fat. Omega-3s fight inflammation, which is associated with insulin resistance. Omega-3s also slow down the absorption of food in much the same way as fiber does. Fatty coldwater fish, flaxseeds, walnuts and purslane are good sources of omega-3s.
Step 5
Drink green tea. Green tea contains antioxidants that may help regulate glucose levels. Don't add sugar to your tea. Also, staying hydrated may help you feel full faster and consume fewer calories.
Tips and Warnings
- Exercise also reduces blood glucose levels -- it's easier to control your blood sugar through a combination of diet and exercise.
- Don't skip meals -- eat small meals every three to four hours to keep glucose levels stable.
References
- Linus Pauling Institute at Oregon State University: Glycemic Index and Glycemic Load
- American Diabetes Association: Hyperglycemia
- Joslin Diabetes Center: How Does Fiber Affect Blood Glucose Levels?
- PubMed: Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes
- Diabetes Symptoms: Foods That Can Lower Blood Sugar
