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Recommended Diet to Control Blood Sugar

Blood sugar refers to the amount of glucose in an individual's blood. If glucose levels are too high or low, medical problems can occur. High blood sugar, or hyperglycemia, results in Type I and Type II diabetes. Symptoms include frequent urination, thirst, and exhaustion. If left untreated, hyperglycemia can damage vital organs causing heart disease, blindness, stroke, and kidney disease. Low blood sugar, or hypoglycemia, usually stems from hormone imbalances and/or a poor diet. Symptoms of hypoglycemia include headaches, poor concentration, and fatigue. A balanced diet regulates both high and low blood sugar levels.

  1. Glucose

    • Glucose is the body's primary source of energy and is derived from the foods we eat. In order to ensure that glucose levels remain stable, it's important to consume a balanced amount of protein, fat, and carbohydrates.

      Fat and carbohydrates are often the most problematic in terms of blood sugar. According to Dietary Guidelines for America 2005, a health website produced by the U.S. Department of Agriculture, adults on a 2,000-calorie-a-day diet should consume 65 grams of fat per day. Of these 65 grams, 45 grams should come from unsaturated fats found in fish, avocados, olive oil, and nuts. The remaining 20 grams should come from saturated fats found in meat, eggs, and cheese. Trans fats are not recommended and should be avoided whenever possible. Foods containing trans fat are usually high in sugar and other preservatives, which cause irregular blood sugar levels.

    Carbohydrates

    • Carbohydrates can also cause an imbalance in blood sugar levels. Since our bodies use carbohydrates for energy, low carb diets often cause a drop in blood sugar levels. According to the USDA's dietary guides, adults on a 2,000 calorie per day diet should consume 250 grams of carbohydrates per day. To ensure blood sugar levels remain stable, most of these grams should come from whole grain products. This is because whole grain products are often high in fiber. Fiber slows sugar from entering the blood stream which regulates blood sugar levels.

    Cinnamon

    • Adding cinnamon to your diet is also a natural way to regulate blood sugar levels. According to a 2007 study lead by Dr. Joanna Hlebowicz and published in the American Journal of Clinical Nutrition, cinnamon can stabilize blood sugar levels. People who suffer from both high and low blood sugar benefit from consuming cinnamon on a daily basis.

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