Changing your dietary habits can improve your health if you have hyperglycemia, or high blood sugar. Hyperglycemia is a major complication for people with diabetes. Hyperglycemia occurs when the level of glucose, or sugar, in your blood is too high. A normal blood sugar range is 70 to 100mg per dL. You will likely not notice symptoms of hyperglycemia unless your blood sugar level is over 200 mg/dL, but by then medical attention may be required. If you have hyperglycemia, do not make any dietary changes without consulting with your physician.
Low Glycemic Index Diet
People with hyperglycemia should eat foods that are low on the glycemic index. The glycemic index is a rating system for how quickly certain foods raise your blood sugar levels. The index ranges from zero to 100. Foods that have a lower rating have less effect on your blood sugar. Eating a low GI diet can help you lose weight, increase your body's reaction to insulin, and reduce your risk of developing diabetes. Whole grain foods, fruits and vegetables measure lower on the glycemic index. A medium-sized raw apple has a GI of 40.
Unsaturated Fats
If you have hyperglycemia, you are at greater risk of developing heart disease. The American Diabetes Association advises that you limit your daily intake of saturate fat to 7 percent of your daily total calories. Mitigate that risk by eating fewer saturated fats and more unsaturated fats. Saturated fats are found in fatty meats like bacon and sausage, high-fat dairy products, lard and shortening. Avoid these types of foods. Instead, increase your consumption of good fats like nuts, olive oil, salmon, and avocados.
Insoluble Fiber
According to Dr. Martin O. Weickert, eating a diet high in insoluble fibers can decrease your risk of developing hyperglycemia and lower blood sugar levels. Dr. Weickert is a professor in the Department of Endocrinology, Diabetes and Nutrition a Charité School of Medicine in Berlin. He published his research in the March 2008 issue of the "Journal of Nutrition." Soluble fiber blends with water and create a soft gel. Insoluble fiber is passed through the digestive system largely intact. Fruit and vegetable skin, green beans, dark, leafy vegetables, seeds, and whole wheat products have high levels of insoluble fiber.
