Hyperglycemia is a condition characterized by high blood sugar, or glucose, levels. Although anyone can experience hyperglycemia, it is commonly linked with diabetes. In addition to medical treatments, when necessary, a nutritious, balanced diet may help prevent or reduce the intensity of your symptoms, which may include dizziness, headache, fatigue, frequent urination and intense thirst. If your symptoms are severe or include nausea, vomiting, fruit-smelling breath or breathing difficulties, seek prompt medical attention.
Whole Grains
Because whole grains contain all nutrient and fiber-rich parts of the grain, they digest more efficiently and have a lower-glycemic index, or impact on your blood sugar, than refined grains. Basic principles of a low-glycemic diet include emphasizing whole grains, which may help you better control your blood sugar and lower your risk for insulin resistance. Lowering your glycemic load may also reduce your need for diabetes medications. Do not alter your medication dosage without your doctor's guidance, however. For best results, choose whole-grain foods, such as whole-grain breads, pasta and brown rice, steel-cut oatmeal, pearled barley, quinoa and air-popped popcorn, over enriched grain products, such as white bread, most often.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants, such as beta-carotene and vitamin C, which boost your body's ability to defend itself from infections and disease. Fruits and vegetables also have a naturally mellowing impact on your blood sugar, according to the Harvard School of Public Health. Choose whole, fresh varieties over juices and sweetened canned or dried fruit, which are higher on the glycemic index. Fruits and vegetables particularly rich in protective nutrients and beneficial for your blood sugar health include berries, citrus fruits, kiwi, cantaloupe, tomatoes, leafy greens, brussels sprouts, cabbage, bell peppers and winter squash.
Nuts
Nuts contain valuable amounts of unsaturated fat, protein, fiber and micronutrients, such as potassium and magnesium. Although research is limited, nuts may have the potential to improve blood sugar levels, according to a "Journal of Nutrition" report published in 2007. A nut-containing diet may also help guard against Type 2 diabetes and coronary heart disease, which is linked with diabetes. Nuts, such as peanuts, cashews and almonds, also provide low-glycemic, heart-healthy alternatives to processed snack foods, such as potato chips, pastries and french fries. Nut butters, such as almond and peanut, may provide similar benefits.
Low-Fat Milk and Yogurt
Low-fat milk and yogurt are rich sources of protein, calcium and vitamin D. Because protein digests slower than carbohydrates, incorporating protein-rich foods into your meals may help prevent blood sugar spikes. Drink low-fat milk with pasta dishes or baked goods, for example, or yogurt with dried fruit. The glycemic impact of nonfat milk is similar to some of the lowest-glycemic foods, such as cashews, barley and oranges. Choose low-fat varieties over whole milk and high-fat cheeses, which are high in saturated fat.
References
- MayoClinic.com; Glycemic Index Diet: A Helpful Tool for Diabetes?; Maria Collazo-Clavell; March 2010
- Harvard School of Public Health: Vegetables and Fruits
- "Journal of Nutrition"; Possible Benefit of Nuts in Type 2 Diabetes; David J. A. Jenkins et al.; December 2008
- Linus Pauling Institute; Glycemic Index and Glycemic Load; Jane Higdon; December 2005
