The term blood sugar refers to the amount of glucose in your blood. Many factors may cause blood sugar imbalances. Skipping meals or eating too little can trigger hypoglycemia, or low blood sugar. Overeating or consuming sugar-rich foods can cause hyperglycemia, or high blood sugar. While most everyone experiences these conditions at some point, blood sugar problems are common in people with diabetes. Regardless of the cause, a healthy diet can help keep your blood sugar in proper balance.
Whole Grains
Whole grains contain all nutritious components of the original grain plant. Because of this, they supply more nutrients, fiber and protein than refined grains, such as white flour. Whole grains are also low-glycemic, meaning they digest slowly and have a mild impact on your blood sugar levels. Lowering your glycemic load is a useful way to manage blood sugar, according to the Linus Pauling Institute at Oregon State University. Thus, replacing high-glycemic foods, such as enriched breads, pasta and cereals, instant rice and processed snack foods with whole grain equivalents most often can improve your nutritional wellness and you glucose levels. Examples of low-glycemic whole grain foods include 100-percent whole grain or whole wheat bread, long-grain brown rice, steel-cut oatmeal, pearled barley and air-popped popcorn.
Fruits and Vegetables
Fruits and vegetables supply rich amounts of fiber and antioxidants -- nutrients that enhance your immune system. A diet rich in fruits and vegetables can lower your blood pressure, reduce your risk for diabetes, heart disease and certain forms of cancer and improve your blood sugar levels, according to the Harvard School of Public Health. Fresh fruit also provides a naturally sweet, nutritious alternative to candy and other foods high in added sugars, which may offset your blood sugar. Consume primarily whole fruits and vegetables, which provide more blood sugar and nutritional benefits than juices and canned fruit stored in heavy syrup.
Legumes
Legumes, such as lentils, beans and split-peas, provide rich amounts of protein and fiber. According to the Linus Pauling Institute, increasing your intake of legumes while cutting back on high-glycemic foods is one common technique for improving your glycemic load. Legumes also provide heart-healthy alternatives to protein sources high in saturated fat, such as processed meats. Nutritious legume-based dishes that may work to improve your blood sugar levels include split pea soup, lentil soup, baked tofu, low-fat vegetarian chili and hummus.
Low-Fat Dairy Products
Low-fat dairy products are rich sources of protein and nutrients, such as vitamin D and calcium. The American Diabetes Association recommends low-fat dairy products as nutritious low-glycemic foods. For best results, incorporate skim or low-fat milk, yogurt, cheeses or kefir, into healthy, balanced meals and snacks. If you don't consume or tolerate milk products, consume soy-based and/or lactose-free equivalents for similar benefits.
