Blood sugar is the glucose found in the bloodstream. The digestive system utilizes this glucose from daily foods and converts it into energy. Someone who has diabetes will have elevated levels of blood sugar that can trigger a number of conditions, affecting daily routine. However, with simple changes in food habits, it is quite possible to manage and maintain optimum blood sugar levels with minimal medical intervention. Here is a brief overview.
Symptoms of high blood sugar
High blood sugar has a direct impact on metabolic activities. Common symptoms include the following.
- An increase in appetite even after a full meal
- Increased thirst and urination due to excess water retention
- Unexpected weight loss
- Experiencing fatigue
Foods that help maintain proper blood sugar levels
Green vegetables
Steamed or cooked green veggies, including broccoli, brussels sprouts, kale, spinach, and chards, are popular low carbohydrate options that are rich in flavonoid antioxidants and help maintain blood sugar levels. These vegetables contain compounds that improve insulin sensitivity to avoid spikes in sugar levels. Green vegetables are a better alternative than starchy vegetables as they have a low glycemic index (GI), meaning these vegetables will not trigger any imbalance in your glucose levels on consumption.
Berries and assorted fruits
Raspberries, strawberries, blueberries, and blackberries are rich in antioxidants. These berries help improve glucose clearance while processing foods for energy from the bloodstream. This, in turn, increases insulin sensitivity and promotes normal blood sugar levels. Apples are also a popular choice as it contains quercetin and other essential acids that help reduce the risk of diabetes. Many citrus fruits like oranges, lemons, and grapefruits are low glycemic alternatives that don’t trigger insulin spikes.
Avocados
Avocados reduce the risk of metabolic syndromes that trigger high blood pressure and high blood sugar. The fruit is also loaded with healthy fibers, fats, and essential vitamins and nutrients that promote healthy blood sugar level balance. Avocado oil can also be used as a substitute for butter, helping improve insulin sensitivity and avoid spikes.
Oatmeal and oat brans
Complex carbohydrates like unrefined grains are a better choice to promote digestion and better energy absorption over refined white rice and bread. Oatmeal is rich in soluble fibers that are easy to digest and help balance glucose used for providing energy. You can also add a few assorted berries with oatmeal to boost its antioxidant content and have a hearty bowl for breakfast. Rice and wheat bran cereals are also a popular substitute over oatmeal to provide holistic nutrition and improve blood sugar levels.
Eggs, Kefir, and yogurt
Egg consumption has been linked to the reduction of fasting blood sugar and improves insulin efficiency. Certain dairy products like Kefir and yogurt are also rich in healthy probiotics that promote better blood sugar level balance.
If you experience a sudden and unexplained spike in blood sugar, then you need immediate medical intervention to reduce the incidence of chronic ailments linked with diabetes.
