The sugar levels in the blood indicate the amount of glucose in the blood, which is the leading energy source for most body cells.
High blood sugar or hyperglycemia can be caused by two factors, and can thus be of two types: type 1 diabetes, which is a result of the lack of glucose, and type 2 diabetes, which is caused by the inability of the body to properly use glucose.
If diabetes is left untreated, it severely damages overall health, as it affects the nerves, kidneys, blood vessels, and eyes.
These are the most common ways in which the body signals that your blood sugar levels are elevated:
- Dry mouth
- Excessive thirst
- Constant hunger
- Stomach problems
- Fatigue
- Nerve issues
- Impotence
- Itchy and dry skin
- Excessive weight gain
- Blurry vision
- Inability to focus
- Recurrent infections
- Slow healing of wounds and cuts
- Frequent urination or nighttime urination
Moreover, these are the main causes of sugar spikes in diabetics:
- Stress
- Overeating, i.e. snacking between meals
- Physical inactivity
- Dehydration
- Common colds
- The use of certain medications, like steroids
- Over-treating an episode of low blood sugar
- Missing a dose or taking a wrong dose of diabetes medications
In order to lower the sugar levels in the blood, you need to make some lifestyle and especially dietary changes, as our diet plays a vital role in the control of blood sugar levels.
Therefore, when it comes to foods, you need to be careful of their GI or the glycemic index. It ranks carbs in foods by the way they affect the levels of glucose in the blood.
Low GI foods are processed slowly and thus reduce the insulin levels and lead to weight loss. Their GI index varies from zero to fifty-four, and the ones above 50, up to 100, are considered moderate and high GI foods.
Here is a list of low GI foods, which should be consumed every day:
- One egg : 0
- One cup of hummus: 6
- One cup of broccoli: 10
- One mid-sized yellow onion: 10
- One cup of walnuts: 15
- One cup of cherries: 22
- One cup of cashew nuts: 22
- One cup of yogurt: 23
- One Turkey sausage: 28
- One cup of kidney beans: 31
- One cup of butter beans: 34
- 8 ounces of tomato juice: 38
- One mid-sized apple: 38
- One cup of spaghetti: 42
- One cup of green grapes: 46
- Eight ounces of pineapple juice: 46
- One large carrot: 47
- One medium orange: 48
- One large grapefruit:50
- One large banana: 52
- One cup of peas: 54
The GI index of moderate foods varies between 55 and 69, so you should consume them moderately:
- One cup of brown rice: 55
- One tablespoon of raw honey: 55
- One cup of oatmeal: 58
- One cup of regular white rice: 64
- One serving of macaroni and cheese: 64
Foods which G index between 70 and 100 are considered high-GI, and you should avoid them:
- One slice of regular white bread: 70
- Two cups of popcorn: 72
- One doughnut (glazed): 76
- One rice cake: 78
- One mid-sized baked potato: 85
- One serving of corn flakes: 92
- 50 grams of glucose: 100
In case you experience the signs of high blood sugar, you need to consult your physician and find a way to control them. In order to prevent additional complications, and avoid other health issues, you should exclude high-GI foods, and start eating and living healthier.
Source: thehealthawareness.com