Blood sugar and nutrition are directly related since the quality of a person's diet has a direct impact upon the behavior of her blood sugars. For optimal health and prevention of health issues, maintaining blood sugars at optimal levels is critical. Poor nutrition can lead to health complications including diabetes, overweight, obesity and cardiovascular disease.
Whole Grains
Whole grains are critical to blood sugar control. Whole grains add fiber to the diet and are digested slowly in the gastrointestinal tract. When this occurs, blood sugars are released into the blood stream in a slow, controlled manner. Whole grains include quinoa, oatmeal, whole-wheat pasta, whole-wheat bread, bulgur and barley. The Harvard School of Public Health recommends obtaining 14 g of fiber per 1,000 calories consumed and getting half of that from whole grains.
Fruits and Vegetables
Fruits and vegetables should be eaten at snacks and meals. Fruits and vegetables break down to sugar and affect blood sugar levels, though the effect is more modest than what you see with a diet high in refined sugars. The USDA recommends 2.5 cups of vegetables each day and 2 cups of fruit to experience the various health benefits they provide. Since fruits and vegetables do contain sugar, it's best if they are eaten in conjunction with a protein source to provide a more moderate effect on blood sugars.
Lean Proteins
Lean proteins should be part of a healthy diet to maintain healthy blood sugar levels. Lean proteins are a healthy choice since they are lower in fat. Lean proteins have a moderate effect on raising blood sugar levels since they promote a slower conversion of carbohydrates to glucose. Lean protein food choices include chicken, fish, beans, game meat, nuts, seeds and tofu. The healthiest cooking methods to keep chicken and fish as lean as possible include baking, grilling and broiling.
Low in Refined Sugars
Refined sugars drive up blood sugars quickly and are not part of a healthy diet. They place extra stress on the body to keep blood sugars regulated. Refined sugars are found in white bread, white pasta, doughnuts, cookies, brownies, cakes and candy. Refined sugars not only encourage diabetes, but also obesity and tooth decay, explains the book "Nutrition and Diagnosis-Related Care" by Syliva Escott-Stump.
References
- Harvard School of Public Health: The Nutrition Source: Start Roughing It!
- USDA: Dietary Guidelines for Americans
- "Nutrition and Diagnosis-Related Care"; Syliva Escott-Stump; 2002
