High blood sugar indicates a high glucose concentration in the blood that must be kept under control to avoid two risks: the onset of diabetes and glucose intolerance. If not diagnosed and treated in time, the hyperglycemia associated with diabetes can lead to severe consequences such as damage to the arteries, kidneys, and neuro-cerebral system, dehydration, and, in the worst case, diabetic coma.
Nutrition plays a fundamental role: it is essential to take care of high blood sugar (or, at least, contain it and lower it), especially at the table, and above all, it is not enough to adapt to a healthy diet.
In this guide, we analyze which foods to prefer and which to avoid to counteract hyperglycemia: among the recommended foods, some, in particular, are precious allies for health because they have the power to lower it.
The Blood Glucose Values
Average blood glucose values for those who lead a healthy life are maintained between 60 and 130 mg / dL (in fasting conditions, the values can vary, falling between 70 and 100 mg / dL).
The American Diabetes Association states that:
- Glycemic values that exceed 126 mg / dL indicate symptoms of diabetes;
- Values above 200 mg / dL indicate a condition of overt diabetes requiring specialized medical supervision.
High Blood Sugar: Recommended Foods, Foods Yes
The foods to be preferred as they are used to regulate blood sugar levels are, of course, low glycemic index foods that contain a high percentage of fiber, such as:
- Whole grains
- Whole meal pasta, bread, and rice
- Leafy vegetables
- White meats and lean fish (especially salmon, rich in Omega 3)
- Fresh fruit with high fiber content and low sugar content (first of all, citrus fruits which also boast antioxidants and organic acids)
- Low-fat cheeses
- Dried fruit
- Tea (green and black).
High Blood Sugar: Foods Not Recommended, Foods Not
The foods to avoid are:
- Sugar, sweets, snacks, biscuits
- Bakery products containing refined flours (with a high glycemic index)
- Sweetened drinks
- First courses with fatty toppings
- Fatty meats that can cause cardiovascular disease linked to high blood sugar
- White bread
- Crackers, rusks, breadsticks
- Not whole meal rice
- Fried food
- Sugary fruit;
Foods To Be Consumed In Moderation
In the middle, between the yes foods and the no foods, we find the foods to be limited, to be consumed in moderation, which are:
- Red meat and salami
- Sugary fruit (pineapple, bananas, melon, watermelon, figs, grapes, etc.)
- Non-whole grains
- Ice creams
The 12 Foods That Challenge High Blood Sugar
Yes, the recommended foods can contain blood sugar levels, but 12 foods can better counteract high blood sugar to lower it. Asparagus, blueberries, cinnamon, broccoli, avocado, chia and flax seeds, mangoes, spices, extra virgin olive oil, eggs, and cherries. Let’s find out why.
These spring vegetables are rich in fiber, vitamins, and antioxidants. Above all, the presence of antioxidants makes them capable of reducing blood glucose levels, an effect scientifically proven by a 2012 study performed on guinea pigs suffering from diabetes.
Consumption of blueberries constantly reduces the risk of diabetes. These blue fruits lower the glycemic response thanks to the action of the anthocyanins present in blueberries: all this was demonstrated by a 2010 study published in the Journal of Nutrition. Eating blueberries every day (or yogurt with blueberry pieces) controls the production of insulin, a hormone that regulates blood sugar levels.
Cinnamon, like blueberries, also improves blood sugar levels by affecting insulin secretion. This was demonstrated by a 2013 study in the journal Diabetes Care. A teaspoon of cinnamon a day for 20 days is enough to reduce blood sugar levels by 20%. Cinnamon is also effective in reducing risk factors for cardiovascular disease, triglycerides, bad (LDL), and total cholesterol.
Broccoli is known for controlling overweight because it contains fiber and acts as a hypoglycemic agent thanks to the presence of sulforaphane which has anti-inflammatory and antioxidant properties.
Avocado is a fruit rich in monounsaturated fats that are not bad for the figure and help reduce the release of sugar in the blood, thus slowing down the production of insulin. Avocado is also valuable as an anti-inflammatory: it reduces inflammation after an intense workout thanks to the beta-sitosterol content.
Chia seeds are nothing more than an ancient gluten-free grain that stabilizes blood sugar levels. They are also helpful in reducing cholesterol and blood pressure and act as powerful anti-inflammatories. They contain magnesium, potassium, fiber, folic acid, calcium, and iron.
The antioxidant properties of flax seeds help keep blood sugar levels balanced while also improving lipid levels in both diabetic and healthy subjects. The presence of fiber helps regulate the absorption of glucose.
With over 20 vitamins (including A and C) and different minerals, fiber, and folic acid, mango helps reduce blood sugar levels. This is demonstrated by a study published in 2012 in Nutrition and Metabolic Insights.
What spices can improve glucose and cholesterol metabolism by reducing blood sugar and insulin levels? Turmeric, ginger, mustard, curry, cumin seeds, black pepper, and coriander are the aromatic herbs that fight diabetes.
Extra Virgin Olive Oil
Extra virgin olive oil can counteract high blood sugar because it contains unsaturated fats. Moreover, thanks to polyphenols, it has a high antioxidant power that prevents atherosclerosis.
Eating eggs for breakfast controls the sense of hunger and reduces the insulin response by regulating blood sugar levels. This is demonstrated by a 2008 study published in the Journal of Obesity, according to which those who eat two eggs for breakfast feel full longer and are led to consume fewer calories for 36 hours.
The nutrients contained in cherries (known as anthocyanins) help reduce blood sugar levels. According to a study published in the Journal of Agricultural and Food Chemistry, Anthocyanins could lower insulin production by up to 50%.
High Blood Sugar: Valuable Tips
- Replace sugar with stevia, maple syrup, whole coconut sugar, or erythritol for sweetening;
- Prefer simple cooking systems (steam, grilled, grilled, oven);
- Always season with extra virgin olive oil, whose essential fatty acids reduce the glycemic index;
- In addition to limiting the consumption of potatoes, it is good to choose the new ones, boil them whole (with the peel) and eat them cold.
- You can use natural supplements that reduce fat accumulation and help keep blood sugar peaks in check.