Blood sugar problems happen when the body either fails to produce enough insulin or fails to use it effectively. Insulin is a hormone produced by the body to regulate glucose in the blood and help it successfully enter the cells to produce energy. High blood sugar levels can potentially lead to diabetes which is why it’s important to adjust your diet accordingly. A healthy diet can do miracles to your blood sugar problems and can help prevent or relieve the symptoms of diabetes. This is because hyperglycemia or high blood sugar is remarkably associated with diabetes and about 50% of all adults in the US were reported to have either diabetes or prediabetes. Here is how a healthy diet contributes to regulating high blood sugar.
Regulating Starchy Foods
Starchy foods include rice, wheat, potatoes, chapattis, bread, and naan. These foods are high in carbohydrates, which break down into glucose. Our bodies store glucose as fuel for our cells but when too much is consumed, it can become unhealthy, especially for people with diabetes. People with diabetes find it difficult to have control over their glucose levels as a result of consuming too many starchy foods. This is why a healthy diet sets a perfect balance for these people by limiting the amounts of starchy foods they eat. Instead, these foods can be replaced by healthier options that have a low glycemic index or GI. Foods like whole-wheat pasta, wild and brown rice, whole grain bread, and basmati are slower to affect your blood glucose levels and are high in fiber which helps in protecting your digestive system.
Fruits and Veggies
A proper diet would always consist of varieties of fruits and vegetables as they are very low on calories and high on minerals, fiber, and vitamins at the same time. Vegetables add flavor to various meals while fruit can be enjoyed fresh, dried, canned, or frozen. It’s recommended to include a rainbow of colors when it comes to picking fruits and veggies for your diet. This ensures that you get a good range of vitamins and minerals on a daily basis. Following a healthy diet that includes all types of vegetables and fruits is the perfect way of fighting diabetes and regulating blood sugar levels.
Seafood
Seafood is high in protein, healthy fats, antioxidants, and vitamins. If you want to regulate your blood sugar levels, you can’t miss out on seafood like shellfish, sardines, and salmon. The health and nutrition team at Luma Nutrition suggests that the protein in seafood helps in preventing post-meal blood sugar spikes as well as promotes feelings of fullness. The same type of protein also controls blood sugar levels, suppresses feelings of hunger and overeating, and promotes body fat loss which is essential for healthy levels of blood sugar. This is why it is recommended to consume a generous amount of fatty fish such as sardines or salmon to improve and moderate blood sugar levels.
Increasing Fiber Intake
One of the best things about following a balanced diet is getting enough fiber for your body to promote slower carbohydrate absorption and digestion. All fruits and vegetables are rich in fiber which helps in slowing down the absorption of sugar and carbs in the blood. However, two types of fiber are consumed in a healthy diet and each type plays an important role. Soluble fiber is especially necessary as compared to insoluble fiber for the management of blood sugar. If you’re trying to regulate your blood sugar levels, aim to follow a diet rich in fruits and vegetables which provides vitamins and fiber.
Proper Hydration
A good diet always recommends drinking enough water to improve the functionalities of your internal systems. Drinking lots of water does not just prevent dehydration, it also helps the kidneys in flushing out excess sugar from the blood through urine. Water ensures that your blood sugar levels are not exceeding healthy limits. Those who drink enough water have lower blood sugar levels, lower risks of diabetes, and their blood is more hydrated. It’s always best to stick to water and other non-caloric beverages that don’t spike up your blood glucose levels. Harmful calorie-packed beverages can also promote weight gain and increase the risk of developing diabetes.
Blood sugar problems can easily promote the development of diabetes. People with blood sugar problems should aim to focus their diets around foods rich in vitamins, fiber, protein, and minerals to regulate blood sugar levels and prevent prediabetes. They should also ensure to stay hydrated so that their organs can function effectively and their blood is hydrated and filtered from excess sugar.
