Also known as hypoglycemia, high blood sugar is linked to diabetes. High blood sugar levels also can cause symptoms such as fatigue, increased urination, excessive thirst, unexplained weight loss and muscle cramps. Eating a healthy diet can help you to keep blood sugar levels in check.
Step 1
Establish a regular routine for consuming meals that allows your blood sugar levels to stay constant. One suggested plan is to eat breakfast around 7 a.m., then eat a small meal of 300 calories every three hours. Not only does this help to prevent overeating, which can cause blood sugar spikes, but it also helps to keep blood sugar levels constant.
Step 2
Choose foods that take longer to digest, which helps to reduce blood sugar levels. These foods are generally whole and unprocessed, such as fruits, vegetables and whole grains. Eat foods that are good sources of fiber, such as sweet potatoes, avocados and nuts. Aim to consume at least 25 to 30g of fiber per day, according to the Mayo Clinic.
Step 3
Avoid foods that are associated with blood sugar increases that can then cause blood sugar levels to crash. These include candy, cookies, foods made with white flour, white rice and white potatoes.
Step 4
Choose carefully the types of carbohydrates you eat, as consuming too many carbohydrates is associated with high blood sugar levels. Healthy carbohydrate sources include fruits, vegetables, whole grains, beans, peas and low-fat dairy products.
Step 5
Refrain from consuming additives, such as butter or fat. Instead replace them with healthier substitutions such as olive or canola oil, margarine or low-fat yogurt.
Step 6
Make healthy protein choices. Foods such as skinless fish, chicken and turkey are considered better choices for maintaining blood sugar levels than high-fat meats. If you regularly consume eggs--which are also a good source of protein--try switching to just egg whites or an egg substitute, as whole eggs are associated with blood sugar spikes.
Tips and Warnings
- For an easy way to choose foods that help to lower blood sugar, look for foods labeled "low-glycemic." Low-glycemic refers to the glycemic index, which indicates how quickly foods are absorbed by the body. As a general rule, the lower the food is on the glycemic index, the better it will be in lowering blood sugar levels. The only exceptions are some high-fat food products.
- Consuming productrs with caffeine has been linked to an increase in blood sugar levels. Avoid caffeine when trying to lower blood sugar levels. Consuming salt also is associated with exacerbating hypoglycemia. Avoid adding salt to your foods or eating foods high in salt, such as canned soups and aged cheeses.
