Effects of High Blood Sugar
Though blood sugar spikes are oftentimes inevitable, they should not be a consistent phenomenon. Initial signs of high blood sugar (also known as hyperglycemia) consist of increased thirst and frequent urination. But constant and long-term spikes can create much bigger consequences and include cardiovascular (heart) disease, nerve damage (neuropathy), kidney damage (diabetic nephropathy) or failure, damage to the retina’s blood vessels (diabetic retinopathy), poor blood circulation to the feet (potentially leading to infections or amputations), mouth and skin infections and non-healing wounds, along with bone and joint complications. More severe complications require emergency attention and include diabetic ketoacidosis and hyperglycemic hyperosmolar syndrome.
How to Control Blood Sugar :10 Foods That Won’t Raise Blood Sugar
As mentioned above, constant high blood sugar and spikes can startle and damage the body and its systems. The glycemic index (GI) measures how foods affect blood sugars, based on a one to 100 number scale. Low GI foods have a mild effect on blood sugars while high GI foods have a much greater impact. So to keep blood sugars unshaken, stray away from highly sweetened items and go for non-carbohydrate or lower GI foods.
Artichoke hearts, Asparagus, Bamboo Shoots, Bean sprouts, Beets, Brussel sprouts, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Eggplant, Greens (collard, kale, mustard, turnip), Hearts of palm, Kohlrabi, Leeks, Mushrooms, Okra (not fried), Onions, Peppers (red, orange, yellow, green), Radishes, Rutabaga, Salad greens, Squash (summer, crookneck, spaghetti, zucchini), Sugar snap peas, Swiss chard, Turnips, and Water chestnuts.
10 Foods That Won’t Raise Blood Sugar: Proteins
Greek yogurt, Cottage cheese, Eggs, Beef (steak, ground), Pork (chops, loin, ham), Chicken (breast, thigh), Turkey (breast, thigh), Fish (Tuna, halibut, Salmon, tilapia), Shrimp, Canadian bacon, Nuts (peanuts, almonds, cashews), Edamame (soybean), Tofu, and Low-carb protein powders.
10 Foods That Won’t Raise Blood Sugar: Fats
Avocado, Almonds, Chia seeds, Vegetable Oil, Olive Oil, Flax seeds, Peanut butter (no sugar added), Coconut Oil, Butter (ghee), Peanuts, Sunflower Seeds, Walnuts, Cashews, Pistachios, and Salmon.
10 Foods That Won’t Raise Blood Sugar: Low-Sugar Fresh Fruits
Lemon, Lime, Raspberries, Tomato, Grapefruit, Coconut (unsweetened), Blackberries, Papaya, Strawberries, Guava (fresh, whole), and Cranberries (fresh).
Fish is a great source of protein. It’s low in unhealthy fats and a good source of omega-3 fatty acids. Good options include:
- albacore tuna