Elevated Glucose Levels & Diet

Chronically elevated blood glucose (sugar) levels can cause obesity and diabetesIf you have been diagnosed with high blood sugar, fear not, for this is a condition over which you have ample control through meticulous regulation of your dietary practices. Unlike many disorders, which require medication to treat, lowering blood glucose requires nothing more than diligent adherence to healthy nutritional practices.

Gluose

Glucose is the main energy source for your body, with carbohydrates being your body's primary source of glucose. After consuming carbohydrates your body digests and converts them into glucose, which is a readily usable form of energy that is released into the bloodstream. With the help of the hormone insulin, glucose is then used for immediate energy or stored for later use.

Insulin and Obesity

Insulin is produced by the pancreas, and is released proportionately in the bloodstream in response to elevated glucose levels. Insulin then binds to glucose, carrying it into fat or muscle cells, where it is used for energy or stored (as body fat) for later use. Where blood glucose levels are chronically elevated, your body will continually pump out a high amount of insulin, which continues storing the unneeded glucose as fat, resulting in obesity. Over time, your cells eventually become resistant to the insulin, requiring a higher output to achieve the same effect. This, in turn, can lead to diabetes. Thus, regulating blood glucose levels can keep you lean and disease free.

Using Diet to Control Blood Glucose

Blood glucose levels are largely under your control. To keep blood glucose low, simply refrain from consuming foods high on the glycemic index scale. The glycemic index scale measures the insulin response to consumption of a variety of carbs, with faster-digesting carbs producing a higher spike in blood sugar and insulin.

Recommended Foods

Generally speaking, fruits and vegetables are the items that least affect blood sugar levels. Apples, oranges, spinach, broccoli, lettuce, pears and berries all have a relatively minor effect on blood sugar levels. Thus, they should comprise the bulk of your carb intake. If, however, you simply must consume non-fruit/veggie carbs, then whole grains are your safest best--brown rice, whole grain pasta and whole wheat breads can still keep blood sugar low, if not nearly as low as comparable fruits and vegetables.

Considerations

To further regulate blood sugar, make sure that you never consume carbs alone. Always include protein and some additional fat with your meal, as these macronutrients can also absorption, thus further reducing the effect of carbs on blood sugar. Good protein sources include lean meats, chicken, turkey, and fish, while quality fats include olive, fish and coconut oils.