High blood sugar, or hyperglycemia, is condition in which the glucose levels in your blood rise above a normal, healthy range. Although anyone can experience high blood sugar, it is often associated with diabetes. Eating poorly, taking improper amounts of diabetes medications, emotional stress, exercise and illnesses may trigger high blood sugar, causing increased urination, thirst and fatigue. In addition to medical treatments, when necessary, a healthy, balanced diet may help reduce symptoms.
Whole Grains
Starches, such as breads, pasta and cereals, are converted into glucose during digestion. Fiber-rich foods such as whole grains can help lower your risk for heart disease and improve blood sugar control, according to MayoClinic.com, because fiber contains parts of plants your body can't digest. Particularly high-fiber varieties include steel-cut oats, pearled barley, bulgur, whole wheat, brown rice, wild rice and air-popped popcorn. When purchasing breads, cereals and pasta, check ingredient lists on the packaging to ensure whole grains are listed as main ingredients.
Nuts and Seeds
Nuts and seeds are among the lowest-glycemic sources of carbohydrates, meaning they have a mild impact on your blood sugar levels. Particularly if you have diabetes, a low-glycemic diet may improve blood sugar management on a short- and long-term basis, according to the Linus Pauling Institute at Oregon State University. For heightened benefits, replace high-glycemic foods, such as candy, milk chocolate and potato chips, with almonds, peanuts, sunflower seeds, flax seed and other nut and seed varieties. Because nuts and seeds, like all fat sources, are dense in calories, remain mindful of proper portion sizes.
Low-Fat Dairy Products
Low-fat dairy products provide valuable amounts of protein, which promotes blood sugar balance, and nutrients such as vitamin D and calcium. MayoClinic.com recommends consuming an 8-oz. glass of skim or low-fat milk with balanced meals, such as brown rice and chicken or whole wheat waffles and fruit, as a diabetes-friendly approach. Low-fat milk and yogurt are also low glycemic and contain less saturated fat and fewer calories than whole milk and high-fat cheeses. If you do not tolerate dairy products, consume fortified nondairy equivalents such as soy milk for similar benefits.
Fruits and Vegetables
Fruits and vegetables are rich sources of antioxidants, such as beta-carotene and vitamin C, which enhance your body's ability to resist infections and disease. As valuable water and fiber sources, they also promote satiation and, according to the Harvard School of Public health, have a natural mellowing impact on blood sugar. Choose whole, fresh varieties over sweetened dried or canned fruits and juices, which contain less fiber and have a greater glycemic impact. Particularly nutritious varieties include berries, cherries, kiwi, cantaloupe, tomatoes, leafy greens, bell peppers, Brussels sprouts, broccoli, cabbage and carrots.
