High sugar levels in your blood, also called hyperglycemia, may increase your risk for complications and can be life-threatening, particularly if you are diabetic. You can lower sugar levels by consuming a diet of foods that can slow absorption of sugar into your blood. Consult your doctor or nutritionist about your health and a diet to manage high sugar levels.
Low Glycemic Foods
You can control your blood sugar by consuming low glycemic foods. Glycemic index is a measurement of how quickly your body can absorb sugar from foods into your blood. The lower the index, the slower the absorption. Low glycemic foods have an index below 50 and include peanuts, barley, soy, lentils, whole grain pumpernickel bread, whole wheat spaghetti, apples, grapefruits and carrots. Research by scientists at Second University of Naples in Italy and published in "Metabolic Syndrome Related Disorders" in 2010 found diets low in glycemic index are associated with lower HbA1c and post-meal blood sugar levels in type 2 diabetic patients. The glycolated hemoglobin test, HbA1c is a blood test that measures blood sugar levels in the past six to 12 weeks.
High Fiber Foods
Fiber is an indigestible substance found in foods such as beans, whole grains, fruits and vegetables. Soluble fiber helps you control blood sugar levels by slowing the absorption rate of sugar from food into your blood. Research by scientists at the University of Texas Southwestern Medical Center in Dallas, published in the "New England Journal of Medicine" in 2000 found that a high intake of soluble dietary fiber improves control of blood sugar. The research also revealed that a high fiber diet decreases high blood insulin levels, and lowers blood cholesterol and fat in patients with type 2 diabetes.
Avoid Processed Foods
Avoiding consumption of processed foods can help you lower your sugar levels. Processed foods, including refined grains, are high glycemic foods that rapidly increase your blood sugar levels. These foods include white bread, white rice, sugared cereals, baked potatoes and corn chips. Consuming high glycemic foods also increases your risk of cardiovascular disease, a common complication for people with diabetes. Research by scientists at the University Medical Center in Utrecht, The Netherlands and published in the "Journal of the American College of Cardiology" in 2007 discovered that consuming diets high in glycemic index increases the risk of cardiovascular disease in women, particularly those who are overweight.
Avoid Sweetened Beverages
Sweetened beverages contain high amounts of sugar. Avoiding soft drinks and beverages with added sugar can help you to reduce your risk of high blood sugar. Instead drink water, green tea or soy milk. Research by scientists at the Vanderbilt Epidemiology Center in Nashville, Tennessee and published in the "American Journal of Clinical Nutrition" in 2008 found that increased consumption of soybeans is associated with a reduced risk of type 2 diabetes.
References
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine; Glycemic Index; 2010
- "Metabolic Syndrome Related Disorders"; Dietary Glycemic Index and Glycemic Load Are Associated with Metabolic Control in Type 2 Diabetes: The Capri Experience; Katherine Esposito, et al.; Jun 2010
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; 2009
- "New England Journal of Medicine"; Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes Mellitus; M. Chandalia; May 11 2000
- "Journal of the American College of Cardiology"; High Dietary Glycemic Load and Glycemic Index Increase Risk of Cardiovascular Disease among Middle-Aged Women: A Population-Based Follow-up Study; Joline Beulens, et al.; Jul 3 2007
- "American Journal of Clinical Nutrition"; Legume and Soy Food Intake and the Incidence of Type 2 Diabetes in the Shanghai Women's Health Study; Raquel Villegas, et al.; Jan 2008
