Essential Diet Changes for Life With High Blood Sugar

November 7, 2024

Getting a diabetes diagnosis can feel daunting, but you’re not in this alone. Understanding how to manage your condition is essential for your health. This article will guide you through key steps to take after your diagnosis, including lifestyle changes and treatment options.

Diet Changes for Life with Diabetes

While medications help control blood sugar, your food choices are equally important. By combining smart eating with your medications, you can set yourself up for success. Let’s explore foods that can help reduce high blood sugar and share essential tips!

1.  Choose foods that have a low glycemic index (GI)

The glycemic index (GI) indicates how fast carbohydrates elevate blood sugar levels (Vlachos et al., 2020). Low-GI foods release glucose slowly, helping to keep levels stable. Certain fruits for diabetics can also be enjoyed in moderation, allowing for sweet cravings without compromising health.

Best Low-GI Food Choices:

• Whole grains: Brown rice, quinoa, and oats.
• Non-starchy vegetables: Leafy greens, cauliflower, and zucchini.
• Legumes: Lentils, chickpeas, and black beans.
• Fruits: Berries, apples, and pears (in moderation).

2. Embrace Fiber-Rich Foods

Fiber slows sugar absorption, helping regulate blood sugar levels (Jenkins & Jenkins, 1985). A high-fiber diet also supports digestion, aids weight management, and reduces heart disease risk, which is vital for people with diabetes.

Fiber-Rich Foods to Include:

• Vegetables: Spinach, kale, and carrots.
• Fruits: Oranges, raspberries, and avocados.
• Whole grains: Oats, barley, and whole wheat.
• Legumes: Lentils, black beans, and chickpeas.

3. Control Portion Sizes

Portion control is essential for managing diabetes. Consuming healthy foods also may cause blood sugar levels to spike, if you take it without controlling the amount. Controlling portion sizes can prevent overeating (Pedersen, Kang, & Kline, 2007) while enjoying a variety of foods. 

Tips for Managing Portions:

• Opt for small size plates to manage your portion.
• Portion out your servings instead of eating directly from the package.
• Practice mindful eating (chewing slowly) and tuning into hunger cues.

4. Choose Healthy Fats

Not all fats are equal. Healthy fats can improve cholesterol, reduce inflammation, and provide steady energy without spiking blood sugar. In contrast, unhealthy fats may increase the risk of heart disease.

Good Sources of Healthy Fats:

• Avocados
• Nuts and seeds (eg: pistachios and chia seeds)
• Olive oil and flaxseed oil
• Fatty fish (eg: salmon, mackerel, and sardines)

5. Opt for Lean Protein

Protein helps maintain muscle strength and support body functions. Including lean protein in your meals can help you feel fuller longer, stabilize blood sugar, and enhance overall health.

Excellent Lean Protein Options:

• Skinless chicken or turkey breast
• Fish (especially fatty fish high in omega-3s)
• Tofu and tempeh
• Eggs
• Low-fat dairy products (eg: cottage cheese)

6. Limit Sugary and Processed Foods

Sugary foods and highly processed snacks can lead to rapid spikes in blood sugar. These items offer empty calories with little nutritional value. So, consider healthier options, such as the best tea to lower blood sugar, like green tea (Wolfram, Wang, & Thielecke, 2006) and black tea (Jankun, Al-Senaidy, & Skrzypczak-Jankun, 2012), which can help manage your levels while being enjoyable.

Foods to Avoid or Limit:

• Sugary drinks (soda, energy drinks, and fruit-flavored drinks)
• Sweets like candies, cakes, and pastries
• Refined carbohydrates (white bread, pasta)
• Processed snacks like chips and cookies

7. Stay Hydrated

Drinking enough water is obviously essential for everyone. Dehydration can lead to higher concentrations of blood sugar, making it harder for your body to manage glucose levels.

Hydration Tips:

• Consume 8 glasses of water everyday.
• Steer clear of sugary drinks like sodas and sweetened teas.
• Drink water before your meals to help control how much you eat.

Diabetes Medications

Now that we’ve covered essential tips for managing diabetes, let’s look at some medications that can help:

1. Sunward Metformin 500mg Tablet: This is often the first medication prescribed for Type 2 diabetes. It helps lower blood sugar levels by improving your body’s sensitivity to insulin and reducing sugar production in the liver.
2. Jardiance 10mg Tablet: Jardiance helps lower blood sugar and may also reduce the risk of heart problems. It works to discard surplus sugar through urine.
3. Pharmaniaga Gliclazide 80mg Tablet: This medication stimulates your pancreas to produce more insulin after meals, which helps lower blood sugar levels.
4. Trajenta 5mg Tablet: Trajenta works by increasing the levels of hormones that help your body release insulin and decrease sugar production in the liver, making it easier to manage blood sugar levels.
5. Janumet 50/500mg Tablet: This combination medication includes both metformin and sitagliptin. It helps control blood sugar levels by improving insulin sensitivity and reducing sugar production.

Always consult your healthcare provider to determine the best medication for your needs and to understand how they work in your treatment plan. Get yours on our website.

Conclusion

Managing high blood sugar and living with diabetes is a lifelong journey that combines medication and lifestyle changes. While medications are vital for blood sugar control, they work best with mindful eating (Muñoz-Mireles et al., 2023). Always consult your healthcare provider before making significant dietary changes or adjusting your medication.

Stay proactive, stay informed, and remember—small, consistent changes can make a big difference in managing diabetes!