1. Know How to Control Blood Sugar
Hyperglycemia is the diabetic description for blood sugar levels that are too high because the body is either lacking in insulin or is not processing insulin correctly. Hyperglycemia can be caused by stress, illness, undiagnosed diabetes, or simply from eating too much. It is crucial to manage hyperglycemic reactions through proper diet, and knowledgeable meal planning. Calories are an important factor when considering hyperglycemic meals, because maintaining a healthy weight and avoiding overeating are crucial. Discuss a healthy caloric intake with your doctor before starting, and stay under this limit at all times. For beginners in need of more guidance, try learning about meal planning systems such as "Carb Counting" or "Exchange Meal Plans" with help from your health care provider.
2. Avoid White Foods
It is important to keep your weight at a healthy level when dealing with hyperglycemia, so watch portion sizes by dividing daily amounts into 5 to 6 smaller meals. Plan meals so that you can eat every three hours to prevent extreme hunger, and keep yourself active with walking or exercise (in addition to healthy nutrition). A healthy hyperglycemic meal should include three factors, in order of importance: complex carbohydrates, healthy natural sources of fat and lean protein.
If choosing carbohydrates, it is crucial to understand complex carbohydrates versus simple carbohydrates. Avoid all simple sources of carbohydrate, as well as condensed sugars, both of which are found in white food products (plain breads, pastas, and white rice). Refrain from foods with sugar additives, such as sodas and desserts. When in doubt, try choosing naturally "brown" sources of carbohydrates, like whole-grain breads and brown rice, as opposed to "white" sources. Choosing complex carbs that are rich in fiber can also help stabilize blood glucose levels, so aim for whole grains, beans and lots of fresh produce.
3. Pile On the Produce
Roughly 50% of a hyperglycemic meal should consist of dark, whole-grain complex carbohydrates that are low in glycemic index. This includes making raw, colorful vegetables a priority food, as well as fresh sources of fruit (instead of juices or sugary alternatives). Aim to have the other 50% of your meals divided between two food groups: healthy fats and lean protein. Healthy fats exclude trans or saturated sources of fats, and are generally found in unprocessed sources like avocado, nuts, and olive oils. A high-protein diet is not recommended when eating for hyperglycemia, so choose your protein sources wisely, by picking white meats instead of "brown." Choose white poultry such as chicken and fish, instead of dark, fatty meats like beef and pork, and try to keep your daily tally to 6 oz. or less.
4. Get Savvy with Salt
Aside from avoiding sugars and overeating at meals, it is important to keep sodium intake low when eating for hyperglycemia. As a rule when choosing foods, check that products do not contain added salts, preservatives, and sugars. Try carrying glucose-friendly specialty products (such as snack bars and shakes made with substitute sugars) with you at all times. This can help prevent a sudden rise in blood sugar or extreme hunger before your next meal.
