What to eat and what to leave is a big question for people struggling with high sugar levels, as the slightest change in the diet can lead to insulin fluctuations. Especially when it comes to carbohydrates, it is a misconception that all carbs are bad for health.
High blood sugar, or hyperglycemia, can generally lead to serious health problems if left untreated. These complications include:
-
Brain damage: High blood sugar can damage the blood vessels in the brain, which leads to memory issues and vascular dementia.
-
Nerve damage: High blood sugar also impacts the nerves in your hands, feet, and legs, leading to pain and numbness.
-
Heart disease: High blood sugar can damage the blood vessels in your heart, leading to heart disease.
-
Eye damage: High blood sugar can impact the blood vessels in your eyes, leading to vision loss.
-
Kidney damage: High blood sugar can impact the blood vessels in the kidneys, causing kidney disease.
-
Foot problems: High blood sugar levels can impact and damage the nerves in your feet, leading to ulcers and amputation.
Some symptoms of high blood sugar include:
-
Increased thirst
-
Increased urination
-
Headaches
-
Blurred vision
-
Fatigue
-
Weight loss
-
Skin infections
Ten Foods to Lower Your Blood Sugar
Some common carbs can naturally help manage high blood sugar by supporting the sustained release of glucose into the bloodstream. However, one must take the blood sugar test regularly to ensure the levels are managed. Here are ten carbohydrate-rich best foods to lower your blood sugar.
-
Vegetables (Broccoli, Spinach, Cauliflower): Non-starchy vegetables are low in carbohydrates and calories but high in fiber, vitamins, and minerals. They are excellent choices for managing blood sugar and promoting overall health.
-
Whole Grains (Brown Rice, Whole Wheat): Whole grains are fiber-rich and contain complex carbohydrates that are digested more slowly, leading to gradual rises in blood sugar levels. They are the best high carb food as they provide sustained energy and are nutrient-dense.
-
Oats: Oats are high in soluble fiber, which not only aids in digestion but also helps regulate blood sugar levels by slowing the glucose absorption. One must choose rolled oats over instant varieties for maximum benefits.
-
Legumes (beans, lentils): Legumes are rich in fiber and protein, which help reduce sugars’ absorption into the bloodstream. Legumes generally have a low glycemic index (GI), which means they are an excellent choice for steady energy and stable blood sugar levels. They are best carbs for blood sugar.
-
Quinoa: Quinoa is a whole grain packed with fiber and protein. It has a lower GI than many other grains, making it suitable for those watching their blood sugar levels.
-
Sweet potatoes: Sweet potatoes are generally rich in fiber, minerals, and vitamins, including beta-carotene and vitamin C. They have a lower GI than regular potatoes and can help regulate blood sugar levels.
-
Berries: Berries like strawberries, blueberries, and raspberries are low in sugar, fiber, and antioxidants. They have minimal impact on blood sugar levels and provide essential nutrients.
-
Greek Yogurt: Greek yogurt is higher in protein and lower in carbohydrates than regular yogurt. When chosen without added sugars, it can be a good option for stabilizing blood sugar levels.
-
Nuts and seeds: Nuts and seeds are rich in healthy fats, protein, and fiber. When consumed with carbohydrates, they help slow down the absorption of sugars into the bloodstream, making them beneficial for blood sugar control.
-
Chia Seeds: Chia seeds are high in fiber and can absorb water, forming a gel-like substance in the digestive tract that slows down carbohydrate digestion and sugar absorption. This helps maintain stable blood sugar levels.
Since high blood sugar can have multiple complications, one should seek immediate medical support, undertake blood sugar test regularly and follow a monitored diet. Having these ten carbs can help manage high blood sugar levels.
FAQ on Foods for High Blood Sugar
What carbs are good for high blood sugar?
Complex carbohydrates, which are high in fiber and can help control blood sugar levels, are good for high blood sugar. These include whole grains, beans, lentils, and starchy vegetables.
Do carbs help control blood sugar?
Carbohydrates (carbs) can impact blood sugar levels, but they can be part of a healthy diet for people with diabetes if chosen and portioned carefully.
What helps manage blood sugar levels?
To manage blood sugar levels, one can eat healthy fibre rich food, exercise regularly, maintain a healthy weight, and get enough sleep.
