Introduction
High blood sugar is a common problem that can lead to serious health complications if left untreated. Eating the right foods can help keep your blood sugar levels in check and reduce your risk of developing diabetes. Here are four of the best foods for high blood sugar that you should be eating: whole grains, legumes, fruits, and vegetables. Whole grains are packed with fiber, which helps slow down the absorption of sugar into your bloodstream. Legumes are a great source of protein and fiber, which can help keep your blood sugar levels stable. Fruits and vegetables are packed with vitamins, minerals, and antioxidants, which can help reduce inflammation and improve your overall health. Eating these four foods regularly can help you keep your blood sugar levels in check and reduce your risk of developing diabetes.
4 Best Foods for High Blood Sugar
If you have high blood sugar, it’s important to make sure you’re eating the right foods. Eating the wrong foods can make your blood sugar levels even higher. Here are four of the best foods to eat if you have high blood sugar.
Oatmeal
Oatmeal is a great choice for people with high blood sugar. It’s high in fiber, which helps slow down the absorption of sugar into the bloodstream. It also contains complex carbohydrates, which are digested more slowly than simple carbohydrates. This helps keep your blood sugar levels steady.
Almonds
Almonds are a great snack for people with high blood sugar. They’re high in healthy fats and protein, which help keep your blood sugar levels stable. They also contain magnesium, which helps your body use insulin more effectively.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are packed with vitamins and minerals. They’re also low in carbohydrates, which helps keep your blood sugar levels in check. Eating a salad with leafy greens is a great way to get the nutrients you need without spiking your blood sugar.
Berries
Berries are a great choice for people with high blood sugar. They’re low in sugar and high in fiber, which helps slow down the absorption of sugar into the bloodstream. They’re also packed with antioxidants, which can help reduce inflammation and improve your overall health.
Eating the right foods can help keep your blood sugar levels in check. Try adding some of these foods to your diet to help keep your blood sugar levels stable.
There are a variety of conditions and factors that can lead to high blood sugar, including being overweight, having type 2 diabetes, and other factors that may be caused by diabetes, like a lack of physical activity or coping with stress. If you’re at risk of or you have high blood sugar, you may want to look for foods to help keep your blood sugar stable or find ways to lessen your blood sugar spikes.
“There is no food that can lower blood sugar levels, as that is the job of insulin,” says Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and Wall Street Journal best-selling author of Diabetes Create Your Plate Meal Prep Cookbook. “When your body finds that there is sugar in your blood, it releases insulin to help get the sugar out of your blood and into your body’s cells where it can provide energy.”
However, Amidor says that you can choose certain foods which will have minimal effects on blood sugar spikes. Or, choose foods that have a lower glycemic index (GI) that won’t impact your high blood sugar. Keep on reading to discover four foods that are nutritious to eat and won’t have a negative impact on your high blood sugar.
A great breakfast staple, post-workout snack, or anything in between, eggs are a high-protein food that won’t affect your high blood sugar.
“Eggs are a protein food that has close to no carbs,” says Amidor. “Therefore, they will have a minimal effect on your blood sugar.”
According to a 2018 study published in the Food & Function Journal, eating one large egg daily may reduce the risk of diabetes. The study also found that subjects who ate eggs had better fasting blood glucose levels, meaning eggs can help keep blood sugar regulated.
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This versatile, cruciferous vegetable may be your ticket to keeping your blood sugar intact.
“Broccoli is a low-carb vegetable that is brimming with vitamins, minerals, and phytochemicals—natural plant compounds that have been shown to help fight and prevent disease,” says Amidor. “They also contain fiber and a few carbs (~5 g carbs per serving) and do not cause a spike in blood sugar.”
Furthermore, Amidor suggests that having fiber also helps slow down their absorption into the blood, which minimizes how quickly carbs (broken down into glucose) are absorbed into the blood.
“Although whole grains do contain carbs, they also provide fiber,” says Amidor. “Fiber slows down how quickly it’s absorbed into the blood. This means that once the brown rice is broken down to glucose, it will slowly be absorbed into the blood, therefore helping to minimize any blood sugar spikes.”
Brown rice also contains manganese, which is helpful for many processes in the body, including blood sugar regulation.
“Tofu and soybeans (like edamame) contain minimal carbs and as such do not cause spikes in blood sugar,” says Amidor.
Soybeans have one of the lowest GI values of all the legumes. This is most likely because of their higher protein and fat content.
In a study published by The University of Massachusetts Amherst, eating soy foods (such as tofu and soybeans) has been linked to decreased blood glucose levels. Also, eating these foods has improved glucose tolerance in people with diabetes.
If you’re looking for more soy-based products, try soy nuts, soy sauce, tempeh, and sprouts.
Kayla Garritano