Higher than normal levels of blood sugar or hyperglycemia is very difficult to deal with. The hormone insulin produced by the pancreas plays an important role in controlling blood glucose levels. Insufficient production of insulin leads to type 1 diabetes while diminished response of the cells to insulin results in type 2 diabetes. A diabetic diet works great for the above-mentioned conditions. Certain lifestyle changes, proper medications and regular exercises help control diabetes. Diabetics need to follow a specially designed high blood sugar diet wherein they are expected to incorporate the foods that help lower the amount of sugar in blood.
Diet to Maintain Normal Blood Sugar Levels
To lower elevated blood sugar levels you should include following types of foods in your regular diet. These foods help stabilize blood glucose. They help avoid severe fluctuations in the levels of glucose in blood.
Low Carb Foods
: A low carb diabetic diet not only helps control the diabetes but it also helps reverse prediabetes (diabetes detected at an early stage). Low carb diet helps to control the level of insulin, which is a fat building hormone. By restricting the calorie intake, one can enjoy healthy weight loss. Taking into consideration your body mass index (BMI), the dietitian may suggest a 1500 - 1800 calorie diabetic diet, the major portion of which would be fiber rich green, leafy vegetables and fresh fruits. Since carbohydrates are converted into glucose, their quantity determines or affects the blood sugar levels to a great extent.
Low Fat Foods
: Diabetics should avoid oily and fried food. Fats are responsible for increasing your daily calorie intake. But some amount of fat is essential for maintaining health. Small quantities of avocado oil, pure olive oil, sesame oil, soybean oil, etc., which provide healthy fats can be used for cooking. Low fat milk and yogurt can be consumed while you can replace meat with tofu, fish and poultry. Fish like cod and tuna are low in fat and cholesterol, as compared to meat and poultry. Some fish like salmon and mackerel are high in omega 3 fatty acids which help lower triglycerides (type of fats) levels in blood. Thus they help maintain the health of the heart.
Low Glycemic Foods
: Most patients of type 2 diabetes suffer from obesity and high cholesterol levels. They should keep a low glycemic food list
handy. Consumption of such food helps lower the risk of heart diseases or poly-cystic ovarian syndrome (PCOS). This type of food helps control the body weight. Moreover, such diet helps reduce craving for food.
: Vegetables like spinach, chicory, sorrel, Swiss chard, broccoli, cabbages, bok choy, Brussels sprouts, cauliflower, carrots, tomatoes, cucumbers, lettuce, green beans, etc., are low in fats. Still, they are great sources of fiber, minerals and vitamins. It is necessary to include all such vegetables in your diet, if you want to control high blood sugar levels.
: Fruits provide lots of carbohydrates and hence should be consumed in moderation. After checking the calorie count and sugar count, two to four servings of fruits like blackberries, cantaloupes, strawberries, oranges, apples, bananas, peaches, pears, apricots, mango, raisins and grapes, are usually recommended.
: Whole grain breads or cereals, brown rice, oats, rye, etc. should be included in the diet as they provide important nutrients like zinc and chromium which help enhance the action of insulin in the body. Diabetics can have foods like bread, cereal, rice and pasta in limited quantities.
: Oatmeal, which is high in nutritional value, helps reduce cholesterol levels in the body. It is a good source of fiber and it can be included in the breakfast. Oatmeal diabetic diet can be a perfect diet for diabetics but it should be designed under the guidance of your physician or dietitian.
Complex High Fiber Carbohydrates
: Consumption of complex carbohydrates like cereals, legumes, peas, lentils, dried beans, whole grain products, that are packed with fiber helps control blood sugar levels. During the process of digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) are converted into glucose. Simple carbs get converted into sugar fast and hence are responsible for a quick rise in blood sugar. Complex carbs are not easily digested by the body and hence they do not cause severe blood glucose fluctuations. The main source of glucose is carbohydrates and hence you should be more careful while selecting the carbs.
You must have noticed that following a low carb, low sugar, low fat diet is not at all difficult. You can definitely control your diabetes naturally with the help of a balanced, fiber rich and healthy diet. High blood sugar diet and regular exercise help prevent further health complications.