High blood sugar, also known as hyperglycemia, damages many body organs, including the kidneys, eyes and heart. Watching what you eat can play a major role in maintaining a stable blood sugar level that does not spike or precipitously drop. You should also avoid eating large, high-calorie meals and skipping meals. Follow your physician's dietary advice and seek the assistance of a dietitian if needed.
Beans
Beans are an excellent source of fiber, which helps to keep your blood sugar level. Many varieties of beans are available and you should incorporate them into your diet at least three times a week.
Nuts
Nuts help keep blood sugar levels under control due to their high levels of polyunsaturated and monounsaturated fats. While walnuts and almonds are best, all nuts are healthy, and you can alternate your favorites with those you try only occasionally. You should eat a handful of nuts each day.
Oatmeal
Oatmeal contains fiber, which helps to keep blood sugar levels in check. Be creative with additives, such as skim milk, nuts, berries or cinnamon. Oatmeal should be a staple of your diet that you include four times a week.
Olive oil
This versatile oil provides needed monounsaturated fat, which helps stabilize your blood sugar level. It can be splashed on salad greens, brushed onto bread, added to spaghetti sauce, and heated to saute vegetables. Substitute an unhealthy fat with a tablespoon of olive oil each day.
Cinnamon
The active ingredient in cinnamon mimics insulin and lowers blood sugar levels in those with hyperglycemia (see Reference 2). A healthy serving is 1/2 teaspoon each day, which can be added to cereal, fruit, yogurt or bread batter.
Vinegar
According to a research study published in Diabetes Care, consumption of vinegar prior to a meal can improve insulin sensitivity (see Reference 3.) To help offset the effects of a carbohydrate-laden meal, have a garden salad with a vinegar dressing beforehand. Add vinegar to your diet at least once a week.
Avocado
Avocados contain monounsaturated fats which help to control blood sugar. This fruit can be eaten whole or used as the primary ingredient in recipes. Try to add avocado to your diet two times a week.
Lentils
Lentils are an excellent source of fiber which helps to prevent blood sugar from spiking. They can be eaten alone or added to soup or other dishes. Have a serving of lentils at least once each week.
Onions
Onions contain sulfur, which helps to control blood sugar. Onions come in several varieties and colors, and should be incorporated into your diet most days of the week.
Sweet Potatoes
Sweet potatoes contain chlorogenic acid, which lowers insulin resistance. The end effect for you is a healthier blood sugar. Try to eat a sweet potato at least twice a week.
