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Blood Sugar Levels Chart - Includes fasting and after eatingFoods with rapid glucose release -
While blood sugar that's too low —known as hypoglycemia—can be life-threatening for people with diabetes. Conversely, blood sugar that's too high —known as hyperglycemia—is more insidious and easier to ignore. Chronically high blood sugar— a symptom of prediabetes —can be sustained for a long time, which is why some people with type 2 diabetes can go years before knowing they have the disease, says Phipps.
But as time goes on, blood sugar that's long-term elevated begins to damage small blood vessels in your eyes, kidneys, heart, and nerves, contributing to diabetes-related symptoms and complications. These complications include vision problems, frequent urination, and nerve pain—neuropathic pain.
If you have a well-functioning pancreas—meaning: you don't have diabetes or prediabetes —it's still important to pay attention to your blood sugar.
You'll also want to connect the dots about how the ups and downs of blood sugar during the day make you feel right now. Your blood sugar naturally rises in response to the food you eat. But it may spike if you eat something highly refined or really sugary.
Let's say you sit at your desk and munch on some candy. Typically, your pancreas will release the necessary amount of insulin, which will push that sugar into cells and bring your blood sugar back down, explains Phipps.
However, a glucose spike and resulting crash can make you feel sluggish and irritable, giving you brain fog and driving cravings. On its own, no one food can act as a silver bullet to lower your blood sugar, says Phipps. Although according to the Centers for Disease Control and Prevention , exercise can help lower your blood sugar effectively.
Rather, the key is to follow a healthy diet that's full of foods that help promote a more stable blood sugar, she says. Luckily, these eight foods are delicious—and also help keep blood sugar in check.
Pictured Recipe : Broccoli with Balsamic Mushrooms. One of the tenets of a blood-sugar-lowering diet is getting the recommended amount of fiber every day, which slows digestion to keep blood sugar even.
Men should aim for 30 to 38 grams of fiber per day; women should aim for 21 to 25 grams of fiber per day. Fiber is plentiful in non-starchy cruciferous vegetables like broccoli, cauliflower, and asparagus, says Phipps.
Pictured Recipe: Raspberry Overnight Muesli. Many fruits are rich in natural sugars, which means they tend to cause blood sugar to rise. But berries—and especially raspberries—are packed with fiber, a nutrient that helps slow the absorption of sugar, keeping blood sugar levels steady. One cup of these delicious berries contains 8 grams of fiber.
Pictured Recipe: Avocado Tuna Salad. This trendy, healthy-fats-filled fruit has a couple of things going for it. For one, just one-quarter of avocado has more than 3 grams of fiber and 7 grams of fat, a pairing that readily helps prevent blood glucose spikes. This plant-based source of fat is also rich in heart-healthy monounsaturated fatty acids.
Pictured Recipe: Sweet and Salty Roasted Nuts. Take your pick: almonds, pistachios, walnuts, pecans—the list goes on. Along with a variety of vitamins and minerals, nuts also supply protein, fat, and fiber, a trifecta that stabilizes your body's glycemic response—another term for blood sugar response—after eating a meal, according to a study published in Oncotarget.
So, go ahead and grab a handful to help keep glucose levels steady. Beans sometimes get a bad reputation because they are rich in carbohydrates. But they offer a source of complex carbs rich in both fiber and protein.
Beans help to slow the rise in blood sugar to keep you full and feeling satisfied longer—which translates to sustained energy, says Phipps.
A half-cup of black beans has more than 7 grams of protein and 8 grams of fiber. Toss some beans on a salad or eat a bowl of chili for lunch to sidestep an afternoon slump. Pictured Recipe: Chocolate-Raspberry Oatmeal. If you don't choose carefully, your bowl of cold cereal might be serving up mostly refined, highly processed grains—and a whole lot of sugar.
Both are associated with a rise in blood glucose. Oatmeal, on the other hand, is a champ at keeping blood sugar steady and a great breakfast option for people with diabetes.
The American Heart Association recommends eating fish twice a week to lower the risk of heart disease and stroke. That's especially important in the context of tracking blood sugar, as high blood sugar can damage blood vessels that lead to your heart, increasing the risk of cardiovascular disease.
For a blood-sugar-friendly meal, Phipps recommends incorporating a lean source of protein, like shrimp. Other options include omegarich fish like salmon and tuna. If your menstrual cycle seems to affect your blood sugar levels, you may find it helpful to look for a monthly pattern in your blood sugar readings, the Mayo Clinic recommends.
A pattern would allow you to predict changes in your blood sugar and to work with your doctor to adjust your treatment approach as needed throughout your cycle.
Exercise is important in managing type 2 diabetes. In fact, according to one review , people with type 2 diabetes may be able to reduce their dependence on glucose-lowering medication and insulin by regularly exercising. Conversely, inactivity can cause blood sugar levels to rise.
Research shows that just three days of decreased activity increases blood sugar levels in healthy, normally active individuals. When ramping up your physical activity, watch for signs of low blood sugar, or hypoglycemia , during exercise.
If your blood sugar dips too low, treat it immediately. RELATED: 6 Top Diabetes Exercise Mistakes to Avoid. Sound familiar?
Stress can be physical — sustaining an injury, for example — or mental, such as facing financial woes or marriage problems. Even positive changes to your daily routine — a promotion at work or going on vacation — can cause a sudden increase in blood sugar, he says.
The best ways to destress and get the hormones back under control? Talk with your doctor or diabetes specialist to determine what you should do to keep your blood sugar in check on sick days.
RELATED: 9 Signs Your Blood Sugar Is Out of Control. Illness itself can increase blood sugar levels, but so can illness-fighting medication. A number of over-the-counter OTC and prescription drugs — even some vitamins and supplements — can raise blood sugar. Examples include corticosteroids , asthma medication , birth control pills , certain antidepressants , and some medication for severe acne, Dodell says.
They may be able to help you find an alternative medication that is better for your blood sugar levels or, alternatively, simply help you manage your blood sugar despite any sugar-increasing medicine.
According to the Sleep Foundation , the overwhelming bulk of the research that relates to diabetes has found the same thing: Not enough shut-eye can lead to spikes in blood sugar. The Foundation says the connection is probably related to the fact that sleep deprivation triggers a release of the stress hormone cortisol while also reducing the amount of insulin released when you eat.
To add insult to injury, poor sleep also elevates hunger hormones in the body, making it harder to follow a healthy diet, Dodell explains.
For example, in one study , when men and women reduced their nightly sleep time by one-third, they ate extra calories the next day. RELATED: 8 Ways to Sleep Better When You Have Diabetes.
Gum disease has long been recognized as a complication of type 2 diabetes. But researchers are also finding that unhealthy gums may actually increase blood sugar levels in the body, according to the American Dental Association ADA. Dodell also notes that gum disease can increase the risk of infections as well as inflammation throughout the body, both of which can increase blood sugar levels.
The ADA recommends that people with type 2 diabetes take extra care of their gums. Brush twice per day, floss, and see your dentist regularly to have your gums checked. Make sure to let your dentist know you have diabetes.
Additional reporting by Katie Kerns Geer. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Keep blood sugar in check and help prevent prediabetes by incorporating these foods into your diet. Antioxidant-rich recipes Migala oFods Foods with rapid glucose release health rapjd fitness writer. Her rrlease has appeared tapid more Foods with rapid glucose release 40 outlets. Glucosw focuses Herbal medicine for respiratory health a variety of topics wigh as diabetes prevention, vision care, nutrition, skincare, sleep health, pregnancy and post-partum care, among others. A graduate of Syracuse University, Jessica now lives in the Chicago suburbs with her two young sons, rescue beagle, and husband. If you want to hack the way you feel during the day—from your energy levels to your mood, to how sharp you feel—you want to pay attention to your blood sugar and add foods that lower blood sugar to your diet. Phipps also has type 1 diabetes. Several foods may help Liver detoxification therapy your blood sugar, but relesse may be more effective Foods with rapid glucose release others. Although factors such as Releaee weight, Foods with rapid glucose release, stress, and genetics also rapie a role in regulating blood sugar, following a healthy diet is critical for blood sugar management 12. While some foods, including those high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar regulation while promoting overall health 34. Sulforaphane is a type of isothiocyanate that has blood sugar-reducing properties. This plant chemical is produced through an enzyme reaction when broccoli is chopped or chewed 5.
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