High blood glucose levels can damage the small arteries and nerves in your eyes, kidneys, heart, brain and feet over time. If you have diabetes, high blood sugar is defined as higher than 130 mg/dL when fasting and above 180 mg/dL two hours after eating, unless your doctor has specified a different target for you. Managing your blood glucose levels closely is the key to healthy living with diabetes. Show The CauseIf your blood glucose levels are higher than they should be, start by determining what caused the rise. Did you eat more carbohydrates than usual? Carbohydrates found in grains, potatoes and sugar increase your blood sugar levels the most, and eating too much can result in high glucose levels. Are you more stressed than usual or are you feeling sick? Stress and illness also increase your blood sugar levels. Did you skip your usual walk or did your forget to take your medications? Both exercise and prescribed medications decrease your blood sugar levels. Keeping a journal of what you eat, how you feel, how much you exercise and the medications and supplements you take can help you figure out the cause of your high blood sugar. Skipping MealsSkipping meals can actually increase your blood glucose levels. If your body doesn't get a regular supply of energy from food, your liver may panic and start releasing glucose into your bloodstream. This glucose can come from stored liver glycogen or can be newly synthesized from protein. Skipping a meal can cause you to have high blood glucose levels, so don't skip a meal in an attempt to lower high blood sugar. Healthy MealInstead of skipping a meal, eat a balanced meal containing protein. Protein can stimulate your pancreas to produce insulin, the hormone needed to lower your blood glucose levels. If your blood sugar levels are high, have a healthy meal at your regular meal time. Avoid high-carbohydrate foods, such as pasta, rice, breads, desserts and pastries, that could further elevate your blood glucose. Instead, have a healthy meal based on non-starchy vegetables, such as broccoli, mushrooms and onions; a serving of protein from fish, chicken or meat; and healthy fats from avocado, nuts or olive oil. Continue monitoring your blood sugar levels at regular intervals to measure the impact of your meal. Regular ExerciseExercise is the best strategy to help you manage your high blood glucose levels. Whenever you move by walking, cycling or gardening, the muscles of your body use up some of the extra glucose circulating in your blood. Exercise also makes your cells more sensitive to insulin, which can contribute to bringing your blood sugar levels back in the healthy range. Walking at a moderate pace is the best exercise for most people. Stay properly hydrated and keep an eye on your blood sugar levels. Your food choices matter a lot when you've got diabetes. Some are better than others. Nothing is completely off-limits. Even items that you might think of as “the worst" could be occasional treats -- in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options. Your body needs carbs. But you want to
choose wisely. Use this list as a guide. Best Choices Worst Choices Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs. Best Choices Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day. Worst Choices
FruitsThey give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs than vegetables do. Best Choices
Worst Choices
You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and
tofu. Best Choices The American Diabetes Association lists these as the top options:
If you eat meat, keep it low in fat. Trim the skin off of poultry. Try to include some plant-based protein from beans, nuts, or tofu, even if you're not a vegetarian or vegan. You’ll get nutrients and fiber that aren’t in animal products. Worst Choices
DairyKeep it low in fat. If you want to splurge, keep your portion small. Best Choices
Worst Choices
Fats, Oils, and SweetsThey’re tough to resist. But it’s easy to get too much and gain weight, which makes it harder to manage your diabetes. Best Choices
Worst Choices
DrinksWhen you down a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. Read the labels so you know what’s in a serving. Best Choices
Worst Choices
What can I eat immediately to lower my blood sugar?The 17 Best Foods to Lower (or Regulate) Your Blood Sugar. Broccoli and broccoli sprouts. Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties. ... . Seafood. ... . Pumpkin and pumpkin seeds. ... . Nuts and nut butter. ... . Okra. ... . Flax seeds. ... . Beans and lentils. ... . Kimchi and sauerkraut.. What food washes out sugar from blood?Increase Your Protein & Fat Intake
An increase in healthy fat intake also helps in sugar detox. Healthy fats include avocado, unsweetened coconut products, grass-fed butter or ghee (unless you are lactose-intolerant), nuts, and seeds. Aim for 1-2 tablespoons of healthy fat with each meal.
What 10 foods should diabetics avoid?10 foods to avoid if you have diabetes. Processed meats. ... . Full-fat dairy products. ... . Packaged snacks and processed baked goods. ... . White carbohydrates. ... . Sweetened breakfast cereals. ... . Dried fruits. ... . French fries. ... . Higher-fat cuts of meat.. |