Glucose is your body's preferred source of energy. The food you eat converts to glucose, which travels in your bloodstream until insulin moves glucose into your cells. Your body converts some foods to glucose more easily and can quickly increase blood sugar. High blood sugar, called hyperglycemia, can weaken smaller blood vessels and lead to serious complications, including kidney disease, blindness and nerve damage.
Normal Glucose Levels
If you have diabetes, you should check your glucose levels before and after eating. If you have type 2 diabetes, your glucose level should be between 70 and 130 mg/dL before eating. After eating, your glucose level will rise, but should drop below 180 mg/dL within two hours. If you have type 1 diabetes, your glucose level should be between 90 and 130 mg/dL before eating, and should be below 180 mg/dL within two hours after eating.
The Glycemic Index
Carbohydrates have the most immediate impact on glucose levels. Refined flours and added sugars can dramatically increase glucose levels. The glycemic index, or GI, ranks foods on a scale of 1 to 100 based on their potential to raise glucose levels. The higher the score, the faster your glucose will rise. Choose low-GI foods that score below 55 on the GI to keep blood sugar stable. Often, low-GI foods are high in fiber or fat, which slow their conversion to glucose. Use the GI as a guideline, but make nutrient-dense, healthy choices. High-fat foods, such as chocolate, may score low on the GI. Just because peanut M&Ms score lower than an orange, doesn't make them a healthier choice.
Fiber
According to Harvard's Joslin Diabetes Center, a high-fiber diet will lower glucose levels. Although fiber is a carbohydrate, your body doesn't break it down and it doesn't contribute to your total caloric intake. That's why many low-carb diets, such as the Atkins or South Beach Diet, subtract the grams of fiber from the total carbohydrate count to arrive at a "net carb" or "effective carb count." People with diabetes who consumed 50 g of fiber daily, had much better glucose control than those who consumed between 25 and 30 g of fiber. Eating foods high in soluble fiber, such as oatmeal, seems to be particularly beneficial.
Prevention
Protein and fat slow digestion and the absorption of glucose. It's important to eat protein, fat and carbs at every meal and snack. Never eat carbs by themselves; it can raise your glucose level. Avoid both hyperglycemia and hypoglycemia by eating every three to four hours. Sticking to a regular schedule can keep glucose levels stable. Look for underlying causes of high glucose levels. If you're following your diet and medication schedule and exercising regularly, but still struggling with high glucose levels, there could be an underlying illness or infection affecting your blood sugar. Emotional stress can also raise glucose levels.
