Managing High Blood Sugar Through Diet: What to Eat for Better Blood Sugar Control

High blood sugar, often defined as a fasting blood glucose level above 6.1 mmol/L or a post-meal (2-hour) level exceeding 7.8 mmol/L, can be managed effectively through dietary adjustments. A well-planned diet plays a crucial role in maintaining stable blood sugar levels and preventing complications associated with hyperglycemia.

Focus on High-Quality Protein Sources

Protein-rich foods are an essential part of a balanced diet for individuals with elevated blood sugar. Incorporating lean proteins such as fish, shrimp, chicken breast, turkey, lean beef, tofu, low-fat dairy products, and legumes can help regulate blood sugar while providing necessary nutrients. These foods have a minimal impact on glucose levels and contribute to a feeling of fullness, which can help prevent overeating.

Choose Whole, Unprocessed Foods

It is highly recommended to consume natural, unprocessed foods rather than heavily processed or refined options. Processed foods often contain added sugars, unhealthy fats, and excessive sodium, which can negatively impact blood sugar control. Instead, opt for whole foods that retain their natural fiber and nutrients.

Include Abundant Non-Starchy Vegetables

Vegetables should form a large part of the daily diet. Leafy greens like celery, spinach, leeks, cabbage, and kale are excellent choices. Additionally, non-starchy vegetables such as cucumbers, eggplants, zucchini, and tomatoes are rich in fiber, vitamins, and antioxidants. These foods are low in calories and carbohydrates, making them ideal for managing blood sugar levels.

Enjoy Low Glycemic Index Fruits in Moderation

People with high blood sugar don't need to completely avoid fruits. When blood glucose levels are well-controlled, choosing low glycemic index (GI) fruits like apples, pears, strawberries, and plums can be a healthy option. However, portion control is key, and it's best to spread fruit intake throughout the day to avoid sudden spikes in blood sugar.

Opt for Complex Carbohydrates

Carbohydrates have a direct effect on blood sugar levels, so it's important to choose the right types and amounts. Whole grains such as oats, brown rice, quinoa, barley, and buckwheat are excellent alternatives to refined grains. They contain more fiber and nutrients, which help slow down sugar absorption and support better glycemic control. Mixing whole grains with smaller portions of refined grains can also help balance the diet without sacrificing taste.