High blood sugar: what to eat, what to avoid and 5 useful foods to lower it

Hyperglycemia is a pathological condition that afflicts many people, but which can be controlled and often also treated at the table. Let’s see the foods to avoid and those to prefer in case of high blood sugar.

The term ” glycaemia ” indicates the concentration of glucose in the blood . Glucose plays a fundamental role as it is an indispensable nutrient for cells since it is involved in all their functions.

The glucose is taken through food but can also be synthesized by the body and its levels are regulated by specific mechanisms. In healthy subjects, during the day the glycaemia assumes values between 60 and 130 mg / dl, while in fasting it varies between 70 and 110 mg / dl. Between 110 and 125 mg / dl fasting we speak of hyperglycemia .

It is important to keep a condition of hyperglycemia under control as this could then lead to a condition of impaired glucose tolerance or diabetes . It is therefore a problem that should not be underestimated and for which nutrition plays a fundamental role.

The causes of high blood sugar are many. It appears that heredity and environmental factors are the main culprits. By environmental factors we mean a poor diet, a sedentary lifestyle, stress, a disordered lifestyle.

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L ‘ obesity is a major factor that predisposes to hyperglycemia and diabetes, and thus, in these cases, it is highly recommended weight loss through a low-calorie diet and moderate physical activity. Even normal or underweight patients with hyperglycemia benefit from proper nutrition and a healthy lifestyle.

High blood sugar: what to eat and what to avoid

If you have a high blood sugar, it is important to know what to eat and what to avoid . In particular, with hyperglycemia it is necessary to avoid eating some foods and prefer others which, on the contrary, are useful in regulating blood sugar levels. Let’s see in detail.

✗ 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 flours. The latter, being foods with a high glycemic index, rapidly increase blood glucose levels, thus favoring hyperglycemia. The cooking of pasta or vegetables must be short, so as not to raise the glycemic index of the food too much. To learn more about this aspect, we invite you to read: Low glycemic index cooking: some tips in the kitchen .

In the 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 diseases usually associated with hyperglycemia. Also to be limited are non-whole grains, potatoes and sugary fruits (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 instead low glycemic index foods containing a high percentage of fiber such as vegetables, whole grains, legumes, fish and lean meats. Even oil seeds and dried fruit are excellent allies due to the content of good fats, which are also useful in keeping the glycemic index of the meal low.

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Particular attention should also be paid to fruit , trying to prefer the one with the highest fiber content and lowest sugar content. The citrus fruits , for their fiber content, organic acids and antioxidants, fruits are preferred, along with strawberries, apples or berries.

Furthermore, in case of hyperglycemia, the diet must also include the consumption of snacks and snacks , in order to avoid excessive glycemic peaks and binges 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.

Below is a list of foods to avoid and those to consume in moderation in case of high blood sugar .

Foods not recommended: To be consumed in moderation:
Sugar Pineapple
Confectionery Banana
Snacks Chestnuts
Biscotti Miele
Jams Semolina
Alcoholic Most
Not wholemeal rice Carrots
Refined flours Ice creams
Cracker Melon
Rusks Watermelon
Grissini Figs
Fatty meats Potatoes
Fried food
White bread
Sugary drinks

5 foods useful against high blood sugar

There are foods that have been shown to be useful in countering high blood sugar . Below we list 5 commonly used.

1. Asparagus

The asparagus spring vegetables are rich in vitamins, antioxidants and fiber. In a 2012 study carried out on guinea pigs suffering from diabetes, asparagus extract was shown to be useful in reducing blood glucose levels and this effect seems to be due to the presence in this vegetable of valuable antioxidant agents.

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 have introduced a controlled quantity into their diet of blueberries .

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3. Flax seed

Thanks to their antioxidant properties, flax seeds have proved useful in modulating blood sugar but also in improving the lipid profile in both healthy and diabetic subjects. They are also rich in soluble and insoluble fiber which help regulate glucose absorption .

4. Cinnamon

Various studies have shown that cinnamon helps fight diabetes by improving blood sugar levels thanks to its modulating effect on insulin secretion.

5. Broccoli

In addition to being tasty vegetables and very useful in controlling overweight thanks to the presence of fibers, broccoli exerts a hypoglycemic action due to its content in sulforaphane , a compound that has antioxidant and anti-inflammatory properties.

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