Glucose is your body's main food source of energy. The term blood sugar refers to the concentration of glucose in your blood. While almost anyone can experience blood sugar imbalances, they are commonly associated with diabetes -- a chronic disease characterized by high blood sugar. Other potential causes include pre-diabetes, skipping meals or eating too little, excessive exercise and certain medications. In addition to medical treatments, when necessary, certain foods may help to stabilize your blood sugar levels, leading to improved energy, moods and overall health.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of fiber and antioxidants -- nutrients that help your body protect itself from infections and disease. A diet rich in fruits and vegetables, or containing 4.5 cups of fruits and vegetables per day, may help mellow high blood sugar levels, according to the Harvard School of Public Health. Avoid juices and canned or dried fruit with added sweeteners, which provide fewer nutritional benefits and may offset blood sugar. Fruits and vegetables particularly rich in nutrients and relatively low in natural sugar include berries, kiwi, cantaloupe, tomatoes, leafy greens, bell peppers, Brussels sprouts, cabbage, string beans and carrots.
Whole Grains
The glycemic index is a rating system that reflects the impact that carbohydrate-containing foods have on your blood sugar levels. One common way to reduce your "glycemic load" and improve your blood sugar levels, according to the Linus Pauling Institute at Oregon State University, involves replacing refined grains, such as white flour and instant rice, with whole grains. Examples of low-glycemic, nutritious whole grain foods include steel-cut oatmeal, long-grain brown rice, wild rice, quinoa, pearled barley, whole grain pasta and air-popped popcorn.
Fish and Skinless Poultry
Fish and skinless poultry provide heart-healthy alternatives to protein sources high in saturated at, such as red and processed meat. For a study published in "Obesity" in 2011, 10 young adult males consumed a lunch containing a solid form of protein, such as a steamed chicken breast, or a liquid-form protein. After eating the meal, participants who consumed the solid protein source demonstrated greater satiation compared to the participants who "drank" their protein. Since satiation is one indication of blood sugar stabilization, you may benefit from incorporating a solid-form protein, such as fish or skinless white-meat poultry, into your meals.
Low-Fat Dairy Products
Low-fat dairy products, such as milk, yogurt and cottage cheese, are low-glycemic foods that offer rich amounts of calcium, vitamin D and protein. Try replacing high-glycemic items, such as sugary soft drinks, with skim or low-fat milk, and ice cream with low-fat yogurt. Low-fat milk also provides a protein-rich addition for cereals, soups and smoothies. Since protein-rich foods digest more slowly than carbohydrates, they may promote improved blood sugar levels, particularly in people with insulin sensitivity or diabetes. Since whole milk and high-fat cheeses contain saturated fat, choose lower-fat varieties most often.
