You may experience high blood sugar, or hyperglycemia, if you eat high levels of carbohydrates or do not exercise regularly. People with diabetes who do not take sufficient levels of insulin or whose body's insulin stores do not work effectively also struggle with high blood sugar. Symptoms of hyperglycemia include high urine glucose levels, frequent urination and excessive thirst, and generally occur 1 to 2 hours after eating. Consuming meals with similar nutrient composition balance is helpful for avoiding high blood sugar spikes and low blood sugar drops. Consult a physician about the best ways to control high blood sugar; never stop taking diabetes medications without your doctor's approval.
Almonds
Consuming almonds regularly improves insulin sensitivity, according to a 2010 study by researchers at Loma Linda University's School of Public Health. The study's participants replaced 20 percent of their daily calories with almonds daily for 16 weeks. The results indicated the beneficial lipids in almonds helped decrease blood glucose levels. A person consuming a 2,000-calorie diet would need to eat 2.5 oz. of almonds daily to achieve the documented results.
Cinnamon
Consuming 1/2 tsp. cinnamon for 40 days increased blood sugar metabolism for participants in a 2005 study by researchers at the University of California in Santa Barbara. Compounds called polyphenolic polymers improved sugar metabolism by 20 times, according to the researchers. The results may be applied to the development of blood-sugar-balancing food products in the near future.
Quinoa
Quinoa is a seed native to the Andes Mountains in South America that is used similarly to rice in culinary dishes. The seed is steamed with water or broth and creates a nutty side dish or a salad ingredient. Quinoa lowers blood sugar because it provides high levels of protein and fiber that help counteract the effects of high-glycemic foods that can cause blood sugar spikes. When the body digests a variety of nutrients at once, glucose enters the bloodstream slowly and the occurrence of hyperglycemia is less probable. A 1-cup serving of the seed provides 8 g protein and 5 g fiber.
Sardines
Sardines are a small fatty fish high in omega-3 fatty acids widely available canned in the United States. Sardines lower blood sugar levels because they provide high levels of protein and fats that when eaten concurrently with high carbohydrate-containing foods help balance blood glucose. The nutrient composition of one can of sardines includes 22.7 g protein and 10.5 g fats of which 9 g are unsaturated.
References
- American Diabetes Association: Living with Diabetes: Hyperglycemia
- "Good Housekeeping": Foods for Long Life and Well-Being
- University of Illinois Extension Service: What Does My Diet Have to Do with My Blood Sugar?
- "Medical News Today": Almonds May Help Reduce Risk Of Type 2 Diabetes And Heart Disease
- "Medical News Today": Cinnamon Lowers Blood Sugar Levels
