Good nutrition, portion control of food, weight control and exercise can often prevent high blood sugar from turning into full-blown diabetes. Choosing foods with low glycemic index will ensure that you are eating the best food for high blood sugar. According to Heritage Dictionary :. Glycemic index is a system that ranks foods by how quickly the carbohydrates are transformed into glucose in the body, a measure of the effects of foods on blood sugar levels
?? Diet Green Tea.
?? 3 hours per week to exercise.
?? Workout clothes.
?? Gym membership (optional).
Perhaps you’ve noticed how much food is served in restaurants today and the huge portions that lands on your plate. A portion size is what you choose, and a serving size is set by the US government. Most brand foods contain what a serving size is the nutritional components. Use cups and spoons to measure food intake, and perhaps keep an accurate diary of what you eat to ensure proper portion size. When eating out make sure to get a doggie bag for a good part of the meal.
When you have healthy choices of snacks you’re more likely to reach for them when hunger hits. Cut up vegetables with low calorie dips made from yogurt, low-glycemic fruits such as berries, cantaloupe and peaches, a piece of low-fat cheese or turkey, and raw nuts make healthy snacks to control blood sugar. Sprinkle some cinnamon on yogurt, which is also good for blood sugar regulation.
Carbohydrates are an integral part of our daily diet. Avoid white sugar, white flour, white potatoes and white rice as they are high on the glycemic index. Stick with complex carbs such as brown rice, beans, and whole grain cereals and breads, as they are not only nutritious, but are low on the glycemic index chart. Remember that a serving is usually 1/2 cup of most cooked foods.
Protein and Fat
Choose low fat protein for meals as lean cuts of beef, chicken breast without skin and pork loin. Fish is the most nutritious protein with omega-3s, and it is relatively low in calories. Egg white omelets are great for protein and virtually no calories. Stay away from saturated and trans fat, and make it a point to use olive oil for cooking and salads. Try some of the heart healthy spreads instead of butter.
Fruits and vegetables
Fruits and vegetables are always wise choices for most diets, especially when you have high blood sugar. Leafy greens, tomatoes, celery, zucchini, eggplant and peppers are just some that are low on the glycemic index. Higher glycemic vegetables such as peas, corn, sweet potatoes and squash should be eaten in smaller amounts. Low glycemic fruits are berries of all kinds, grapes, citrus, cantaloupe, apples and peaches.
Weight control is a very important consideration for those with high blood sugar. Shop for food and cook ahead for several days so you are not tempted to make quick and unhealthy choices. It is important to eat several times a day so it keeps your blood sugar regulated throughout the day. Alcohol and sugary desserts should be only for special occasions such as the spike blood sugar and can add extra pounds.