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High Blood Sugar Diet | Med-Health.net

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High Blood Sugar Diet

High blood sugar can be a serious problem that can lead to a variety of medical conditions. The most common problem with high blood sugar is diabetes. Those who have diabetes must control their diet and exercise on a regular basis to keep their blood sugar levels under control. Maintaining a good diet suitable for those with diabetes and exercising on a regular basis can go a long way toward staving off those complications. Though you might also need medication to help regulate your blood sugar levels, the high blood sugar diet is the strongest point of your treatment plan.

High Blood Sugar Diet

Those who are on the high blood sugar diet need to adhere to certain restrictions in order to make sure their blood sugar stays at a comfortable, safe level. These are some of the tips you can take to the dinner table to ensure you are eating properly.

1. Eat High-Fiber Slow-Release Carbs

Those who know little about diabetes might think that sugars should be avoided, but that’s not what actually matters most to your blood sugar levels – it’s the carbs! Choosing carbs that are full of fiber and slowly release their nutrients into your bloodstream is very important. Avoid foods like pasta, rice and white bread, as well as candy or snacks that contain high levels of sugary carbs.

Foods to Eat

Foot to Limit

Brown or wild rice

White rice

Whole grain breads

White bread

Rolled oats or steel-cut oats

Instant oatmeal

Bran flakes

Corn flakes

Whole-wheat pastas

Pastas made with white flour

Sweet potatoes, yams, winter squash

White potatoes

High-fiber breakfast cereals

Sugar cereals or “kids” cereals

2. Choose Low GI Foods

The glycemic index, or GI, is a measure of how quickly a food turns to sugar in your body. Those that have a higher GI are foods that should be avoided, while foods that have a low GI are great because they take time to turn to sugar, and that means your blood sugar doesn’t rise as much when you eat them.

  • Fire Foods. These foods have a very high GI, because they turn to sugar very quickly. These are any “white” foods, such as white bread, pasta, rice and the like. These should be strictly limited in your high blood sugar diet.
  • Water Foods. These are “free” foods, and you can have as much as you want, within reason. This includes all types of vegetables and most fruits. But keep in mind that some fruits, especially those with syrups, can make your blood sugar spike, so take your time in learning which ones will hurt you and which ones are okay to have.
  • Coal Foods. These foods are good for you in that they have a low GI and fill you up. These include nuts and seeds, beans, lean meats and seafood. They also include the substitutes for “white” foods, such as whole-grain pastas or breads.

Foods to Eat

Non-starchy Fruits, Vegetables and Beans

Apples, pears, blueberries, and other fruits. Look for any leafy green vegetables and servings of beans.

Least-processed Grains

Look for grains that have been “unbroken” or haven’t gone through processing treatments, such as brown rice, whole wheat, or natural granola.

Healthy Protein

These include beans, fish, skinless chicken and other lean meats.

Healthy Fats

Avocados, nuts and olive oil are all healthy fats that you can incorporate into your high blood sugar diet.

Foods to Limit

Refined Grain and White Potatoes

Any food that is “white” should be avoided, including white bread, pastas, white rice, or white potatoes.

Concentrated Sweets

These are high-calorie foods such as soda, ice cream or candy.

3. Choose Healthy Fats

Not all fat is bad for you! In fact, healthy fats are actually good for your body, and can give you a healthy boost while imparting wonderful flavor to your foods. Unhealthy fats are those that come from animals, dairy and the like, while healthy fats come from nuts, seeds, avocados, olives, etc.

Healthy Fats

Unhealthy Fats

Olive oil

Butter, margarine, lard

Nuts and nut butters, seeds

Chips, crackers, rich butters

Avocado

Cheese

Canola oil and applesauce

Shortening

Chicken and turkey

Animals meats and organ meats

Heavy cream or sour cream

Low-fat creams

4. Eat Sweets Rightly

If you have diabetes, you can still have sugar. The key is to have sugar in moderation. The good news is that over time, as your diet grows healthier, your perception of what tastes good will change. It will eventually become such that you don’t crave sugar as much.

How to Add Sweets into Your Diets

These are a few great ways to get the sweets you want without sacrificing your blood sugar control:

  • Reduce your intake of carbs during the meal by skipping the pasta or bread and saving those calories for the dessert course.
  • Look for desserts that have healthy fats, such as ricotta cheese, peanut butter or nuts.
  • Make sure the dessert is not a stand-alone snack, but is eaten along with a meal. And savor each and every bite, taking your time to eat!

How to Cut Down on Sweets

You can cut down on the sweets in your diet without feeling deprived. Here’s how:

  • Slowly cut back on the sodas and sugar drinks, instead opting for sparking water with some fresh fruit flavor. Add sugar-free sweeteners to coffee and tea.
  • Reduce the sugar in recipes by cutting it down a bit each time, until you are used to the taste of a less-sweet treat.
  • Look for healthier options, such as frozen yogurt instead of ice cream or a smoothie instead of a milkshake.
  • Add your own sweeteners to plain cereal and oats. You will likely use much less sugar than what you find in the processed, sweetened versions.

5. Keep Healthy Eating Habit

Did you know that cutting only seven percent of your body weight can reduce your risk of diabetes by a significant amount? These tips can help.

  • Breakfast. Starting the day off with breakfast will keep your blood sugar levels steady and means you won’t overeat at lunch.
  • Small Meals. Smaller meals at regular intervals will keep you full longer, and you won’t have the overeating that you might if you have the usual three meals per day.
  • Same Calories Intake. Aim for a certain amount of calories every day. This keeps your body on an even keel and makes your blood sugar levels more predictable.
  • Food Diary. By keeping a food diary, you can keep track of what you eat, how it affects your blood sugar and any weight loss you might have over time.