High blood sugar levels are usually found in individuals with Type 1 or Type 2 diabetes and can be largely influenced by diet and exercise, although oral medications or insulin injections are sometimes required as an adjunct therapy. The National Diabetes Information Clearinghouse recommends that people with diabetes keep their blood sugar levels between 70 and 130 mg/dL before eating or when fasting and below 180 mg/dL one to two hours after a meal.
Non-Starchy Vegetables
The foundation of a healthy diet for controlling your blood sugar levels should be non-starchy vegetables because in addition to containing very little carbohydrates, they are packed with health-protective nutrients, such as vitamins, minerals, fiber and antioxidants. The American Diabetes Association recommends that half of your plate comprise non-starchy vegetables, such as kale and other leafy greens, broccoli, cauliflower, asparagus, tomatoes, onions, mushrooms, bok choy and cucumber.
Low Glycemic Index Carbohydrates
Carbohydrate-rich foods need to be limited to lower your blood sugar levels, as they constitute the main nutrient responsible for increasing your blood sugar levels. Carbohydrates are found in starchy vegetables, grains, flours, legumes, fruits, and foods and beverages containing added sugar. Replacing carbohydrate-containing foods with low glycemic index foods is a good way to optimize your blood sugar levels, reports the University of Sydney. Eat steel-cut oats, sourdough bread or bread made with stone-ground whole-grain flour, quinoa, whole-grain pasta, and berries in small amounts as your main source of carbohydrates and your high blood sugar levels will improve.
Appropriate Protein
Consuming protein with carbohydrates at a meal will help you stabilize your blood sugar levels, explains Cleveland Clinic. Always incorporate a protein-rich food at your meals and snacks, such as chicken, fish, meat, cheese, cottage cheese, plain yogurt, nuts or nut butter to prevent your blood sugar from peaking too high after eating and also to avoid low blood sugar levels a couple hours after eating.
