The foods you eat help to regulate your blood sugar levels, allowing you to choose between health and disease. If you are diabetic or hypoglycemic, then it's necessary to understand how to eat the right foods for your condition to balance glucose levels and improve your health.
High glycemic foods raise blood sugar levels rapidly, according to the World's Healthiest Foods website. The glycemic index (GI) rates foods according to how they affect glucose levels. It breaks most foods down into three levels as follows: high GI foods rank at 70 or above; medium GI foods rank between 56 and 69; and low GI foods rank below 55. Referring to a glycemic index table, you can find the rating for all foods and select or eliminate foods based on how they will effect your glucose levels when eaten.
See the Resources section below for a link to the glycemic index.
Foods That Increase Glucose Levels
High-glycemic foods are those high in sugars or carbohydrates. When eaten, these foods cause the blood glucose levels to spike rapidly and then fall just as rapidly, effecting insulin levels. They can range from healthy carbohydrates like white potatoes, to your favorite candies and junk foods. According to Whfoods.org, the culprits to watch out for include: breads and grains, especially those made from white flour; certain beans; many fruits; all sugars and syrups; and packaged sweeteners like Nutrasweet, Splenda and Saccarrin. In specific, The Fat Free Kitchen warns to avoid white potatoes, white bread, cookies, doughnuts, pancakes with sugary syrup, most fruit juices, biscuits and white rice except for basmati.
Foods that Lower Glucose Levels
Eating foods whose numbers are in the low or medium range on the glycemic index enable you to more effectively manage your blood sugar levels. These foods have the quality of a steady burn, releasing little bits of energy continually and avoiding the highs and lows of the high-glycemic foods. The Fat Free Kitchen extols the virtues of healthy fats like avocados and flaxseed, complex carbohydrates high in fiber like cinnamon, whole grains and whole grain rice including basmati. It also recommends foods high in antioxidants like cherries, onions and garlic; slow-burning carbohydrates, especially sweet potatoes; and nuts that offer protein and fats in combination. Acceptable fruits, eaten in moderation, are apples, papayas, peaches, oranges, kiwi, guava and watermelon.
Acid Foods
A special subset of foods that impact glucose levels are those that are acidic, but are also capable of creating an alkaline-forming state in the body, which helps adjust the pH and neutralize acidosis, stabilizing blood sugar. Diabetic David Mendosa points out on his website Mendosa.com, that not all acids are equal, and those that impact glucose levels best are apple cider vinegar and lemon. Dr. Theodore A. Baroody, in his book "Alkalize or Die," supports these suggestions and would also add cream of tartar to this list.
