Hyperglycemia is a pathological condition that afflicts many people, but it can be controlled and often even treated at the table. Let's see the foods to avoid and those to prefer in case of high blood sugar.
👉What to avoid with high blood sugar
👉What to eat if you have high blood sugar
👉High blood sugar in
the morning: tips for breakfast
👉5 foods that lower
blood sugar
A hyperglycemia situation must be kept under control since it can develop into diabetes or impaired glucose tolerance. So, it is a problem that shouldn't be dismissed and in which diet is crucial. High blood sugar has numerous causes. It seems that environmental and heredity-related factors are the main culprits. We refer to unhealthy eating habits, inactivity, stress, and an unbalanced lifestyle as environmental variables.
Weight loss through a
low-calorie diet and moderate physical activity is highly advised in these
situations because obesity is a key component that predisposes to hyperglycemia
and diabetes. A proper diet and a healthy lifestyle are beneficial for all
individuals with hyperglycemia, including those who are normal weight or
underweight.
👉High blood sugar: what to eat and what to avoid
Among the foods to avoid in case of high blood sugar, there are obviously sugar, sweets, sugary drinks, and baked goods prepared with refined flour. The latter, being foods with a high glycemic index, rapidly increase blood glucose levels, thus promoting hyperglycemia.
Prolonged cooking should be avoided, therefore the cooking of pasta (which should be chosen wholemeal) or vegetables should be brief, so as not to raise the glycemic index of the food too much. In fact, cooking food increases the glycemic index as it favors the gelatinization of starch, which will be more easily converted into glucose.
In case of high blood sugar, it is also necessary to avoid fatty meats which, although they do not have a
high glucose content, are rich in fats that favor overweight and the onset of
cardiovascular pathologies usually associated with hyperglycemia. Also to be
limited are non-whole grains, potatoes, and sugary fruit (such as grapes, figs,
dates, ripe bananas, or chestnuts).
👉What to eat
In the case of high blood sugar, the foods to be preferred are low glycemic index foods containing a high percentage of fiber such as vegetables, whole grains, legumes, fish, and lean meats. Even oilseeds and dried fruit are excellent allies due to the content of good fats, which are also useful for keeping the glycemic index of the meal low.
Particular attention should also be paid to fruit, trying to prefer those with higher fiber content and lower sugar content. Citrus fruits, due to their fiber content, organic acids, and antioxidants, are the fruits to be preferred, together with strawberries, apples, or berries. In general, then, it is good to choose fruit that is not too ripe, due to the lower sugar content.
Furthermore, in the event of hyperglycemia, the diet must also include
the consumption of snacks and snacks, in order to avoid excessive glycemic
peaks and binge eating at main meals. As a snack or snack, fruits with a low
glycemic index, such as berries, strawberries or citrus fruits, sugar-free
yogurt, or dried fruit, will be preferred.
👉High blood sugar in the morning: what to eat for breakfast?
Choosing which foods
to eat for breakfast can often be difficult when you have problems with
hyperglycemia. Also in this case it will be necessary to move towards foods
with a low glycemic index, which does not cause blood sugar to rise suddenly
but cause a gradual increase in blood sugar, a condition that can be managed
better by the body. Now let's see some practical ideas for a sweet or savory
breakfast that is compatible with high blood sugar.
👉Ideas for a sweet breakfast
If we prefer to wake
up with a sweet breakfast that pampers us in the morning, we can choose various
foods to combine in different ways. Here are some examples of nutritionally
balanced pairings.
- 1) A low-fat white Greek yogurt with cinnamon and wholemeal oatmeal and a green apple;
- 2) A cappuccino with skimmed milk and a pancake prepared with wholemeal flour with the addition of blueberries;
- 3) A cup of unsweetened barley or coffee and a slice of rye bread with cottage cheese and berries.
👉Ideas for a savory
breakfast
If, on the contrary, we prefer a savory breakfast that gives
us the right sprint to start the day, we can choose from other valid
alternatives.
- 1) A tea with lemon and a slice of toasted wholemeal bread with bresaola and some almonds;
- 2) An herbal tea (which can also be enjoyed cold in the summer) and an egg white omelet with a slice of wholemeal multigrain bread;
- 3) freshly squeezed orange and grapefruit juice and Norwegian crackers with cottage cheese and flaxseed.
👉5 useful foods against high blood sugar
There are some foods that have been shown to help fight high blood sugar. Below we list 5 of them in common use.
1 Asparagus
Asparagus is a spring
vegetable rich in vitamins, antioxidants, and fiber. In a 2012 study carried out
on guinea pigs suffering from diabetes, asparagus extract proved to be useful
in reducing blood glucose levels and this effect seems to be due to the
presence of precious antioxidant agents in this vegetable.
2 blueberries
These precious little
blue fruits, as well as being very tasty, are able to lower the post-prandial
glycemic response thanks to the anthocyanins they contain, as demonstrated in a
very recent work carried out on a group of young adults who introduced a
controlled quantity into their diet of blueberries.
3 flax seeds
Thanks to their
antioxidant properties, flax seeds have proved useful in modulating blood sugar
but also in improving the lipid profile both in healthy subjects and in
diabetic subjects. They are also rich in soluble and insoluble fibers which
help regulate glucose absorption.
4 Cinnamon
Various studies have shown that cinnamon helps fight
diabetes by improving blood sugar levels thanks to its modulatory effect on
insulin secretion. In case of high blood sugar, therefore, a good strategy
could be to add this spice in recipes and regularly take a cinnamon-based
herbal tea.
5 Broccoli
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