High blood sugar, or hyperglycaemia, is a condition that occurs when blood glucose levels are higher than normal. This condition can be a sign of diabetes, a chronic disease characterised by the body's inability to adequately regulate blood sugar levels.
Proper management of blood glucose is crucial to prevent long-term complications, such as cardiovascular disease, kidney damage, and eye problems. Diet plays a key role in controlling blood sugar levels and understanding what to eat is essential for patients with diabetes or predisposition to the disease.
High blood sugar occurs when the body fails to properly utilise glucose, an energy source derived from the food we consume. In the presence of diabetes, the pancreas does not produce enough insulin (type 1 diabetes) or the body does not respond properly to insulin (type 2 diabetes). As a result, blood glucose levels rise and, if uncontrolled, can cause damage to vital organs. Blood glucose management is essential for the treatment and prevention of diabetes complications.
A balanced diet, rich in nutrients and low in foods that cause blood sugar spikes, is essential to keep blood sugar levels under control. Choosing foods that promote slower digestion of glucose can help prevent sudden glycaemic spikes.
High Blood Sugar: Recommended Foods
- Low glycaemic index (GI) carbohydrates: these foods release glucose into the bloodstream more gradually, avoiding glycaemic spikes. Examples of low-GI carbohydrates include: whole grains (oats, spelt, barley, brown rice), pulses (beans, lentils, chickpeas), non-starchy vegetables (broccoli, cauliflower, spinach, courgettes).
- Low-fat proteins: help stabilise blood sugar levels and promote satiety. It is recommended to consume lean sources of protein: white meat (chicken, turkey), fish (salmon, mackerel, sardines), legumes. Healthy fats: monounsaturated and polyunsaturated fats are good for cardiovascular health and controlling blood sugar. Some examples include: olive oil, avocados, nuts and seeds (almonds, walnuts, linseeds).
- Low glycaemic index (GI) fruit: fruit naturally contain sugars, however, some varieties have a lower impact on blood sugar. Examples of low GI fruit: berries (blueberries, raspberries, strawberries), granny smith apples, citrus fruits (oranges, grapefruits, lemons).
- Fibre: this slows the absorption of glucose and helps keep blood sugar levels stable. Foods rich in fibre are: fresh fruit and vegetables, whole grains and legumes, chia seeds and flax seeds.
High Blood Sugar: Foods to Avoid
- Refined carbohydrates and simple sugars: Foods with a high glycaemic index, such as white bread, refined pasta, sweets and sugary drinks, cause a rapid rise in blood sugar and should therefore be avoided.
- Saturated and trans fats: Saturated fats (found in red meat, butter and high-fat dairy products) and trans fats (found in packaged and fast foods) may increase the risk of cardiovascular disease, a common complication in diabetes.
- Alcohol: interferes with blood glucose regulation and may increase the risk of hypoglycaemia (low blood sugar), especially if consumed in excess or without adequate food intake.
An example of a daily food plan for a patient with high blood sugar could include:
- BREAKFAST: oat porridge with berries and nuts.
- SNACK: an apple with a small handful of almonds.
- LUNCH: quinoa salad with grilled chicken, avocado and vegetables.
- SNACK: a natural yoghurt with chia seeds.
- DINNER: baked salmon with broccoli and a slice of wholemeal bread.
Managing blood sugar through diet is essential for the prevention and treatment of diabetes. Choosing foods that stabilise blood sugar levels, such as those with a low glycaemic index, and reducing consumption of refined sugars and unhealthy fats can make a big difference in controlling the disease. There are also other important steps to prevent or counteract high blood sugar. Hydration is key: it is important to drink at least 1.5 litres of water a day.
Another effective remedy to reduce blood glucose is constant physical activity, including at least three days a week of exercise or walking. Finally, scientific studies have shown that stress and sleep quality affect blood glucose levels, particularly cortisol and insulin sensitivity. Adopting relaxation techniques to manage stress and improve sleep at night is one of the best ways to ensure the well-being of the whole body.
(Article by Dr Maddalena Della Bianca)
