Foods to Have:
Barley (cooked) ½ cup
Beans (cooked) 1 cup
Nuts 1 ounce
Oats (cooked) ½ cup
Olive oil 1 tablespoon
Wild salmon (cooked) 3 ounces
Greek Yogurt 1 cup
Also consider: Green tea, basil, whole grains, fresh vegetables, sea vegetables, brewer's yeast, and exercise
Best food groups: Whole grains, vegetables, legumes, nuts and seeds, low-fat dairy, berries
What is hyperglycemia? Hyperglycemia, or high blood sugar, can wreak havoc in the body, causing permanent damage to tissues and organs. Usually, this condition does not occur in healthy individuals or those who are not diabetic. Unfortunately (or fortunately . . . depending on the way you look at it), many first discover they have diabetes after an abnormally high blood glucose reading.
Blood Sugar by the Numbers
Fasting blood glucose - Reading (mg/dl)
Healthy blood glucose under 100
Prediabetes 100–125
Diabetes more than 125*
*The diagnosis of diabetes is often determined by abnormal fasting readings on two separate days. However, your doctor may suggest additional testing, such as an oral glucose tolerance test, and/or having additional blood tests performed. If you suspect you have diabetes, see your doctor.
High blood glucose in those with diabetes can be caused by a number of factors, including excess carbohydrate intake, missed timing or amount of insulin/blood glucose-lowering medication, infection or other illness, stress, inactivity or too much strenuous activity. Apart from diabetes, other conditions and situations that can cause high blood sugar, including medicines such as steroids, severe stress, growth hormone abnormalities, heart attack, stroke, and Cushing's syndrome. Symptoms of hyperglycemia often include frequent thirst not satisfied by drinking fluids, headache, difficulty concentrating, blurred vision, frequent urination, fatigue, and weight loss.
Untreated hyperglycemia may lead to a condition called ketoacidosis, or worse yet, a diabetic coma. Prolonged hyperglycemia can cause chronic vaginal and skin infections; slow-healing of cuts and sores, leading to possible amputation of extremities; decreased or loss of vision; temporary or permanent nerve damage (neuropathy); and stomach and intestinal problems.
Did you know?
As little as one single exercise session (regardless of intensity) was shown to improve blood glucose for that day and the next. Physical activity, a healthy diet, and proper medical care are the best ways to control blood glucose.
Barley
The most common form of barley is pearled barley—referring to what is left over after removing the inedible coarse outer layer, or hull. However, hull-free varieties are now being grown. Besides being an excellent source of fiber, manganese, selenium, and thiamine, and a good source of copper, magnesium, niacin, and phosphorus, barley is the richest grain source of the mineral chromium, which also aids in controlling blood glucose. Of all the grains, barley has the most cholesterol-lowering beta-glucans content, and it is a great source of both insoluble fiber and soluble fiber, which help block the cholesterol absorption that contributes to plaque formation in the arteries, a condition often afflicting many with poorly controlled diabetes. A meal containing barley significantly improved postmeal insulin response in obese women at risk for insulin resistance. Although barley is high in carbohydrates, it has been shown to help improve insulin sensitivity and provides better glucose control.
Beans
Beans are digested slowly, encouraging a very gradual rise in blood sugar levels. A low-glycemic index diet that includes beans has been shown to reduce hyperglycemia in children with type 1 diabetes. Soybeans contain isoflavones that can help control insulin-independent diabetes mellitus.
Nuts
All types of nuts play a positive role in promoting good health and helping to control blood glucose. Tree nuts are a good source of B vitamins, fiber, iron, protein, and zinc. They are also a great source of monounsaturated and polyunsaturated fat and are low in saturated fat. Nuts lower blood pressure, reduce inflammation, and keep you feeling full and satisfied, aiding in weight management. Specifically, consumption of almonds has been shown to decrease high blood glucose after meals, improve insulin production, and reduce oxidative damage in the body and minimize fluctuations in blood sugar levels; walnut studies have indicated improvement in blood flow, weight loss, and weight maintenance, regulating insulin levels, and improvements in blood lipid levels in adults with type 2 diabetes.
A legume often misidentified as a nut is of tremendous benefit toward balancing out blood sugar: A daily dose of peanuts (1.5 ounces per day) reduces the risk of diabetes by one quarter!
Oats
The beta-glucan found in oats has been shown to slow postmeal blood glucose levels and improve insulin responses. Studies have revealed that oats, as well as oat extracts containing soluble fiber, control glucose, insulin, and glucagon response when carbohydrates are consumed. Oats also help control appetite by making you feel full longer. A study of uncontrolled diabetics found that eating oatmeal everyday reduced their insulin needs by nearly 40 percent!
Olive Oil
An excess of fat in the diet of diabetics usually spells trouble. However, foods containing monounsaturated fat have been shown to decrease the rates of metabolic syndrome, a condition that occurs before prediabetes. The use of olive oil has been shown to decrease the risk of developing type 2 diabetes, and reduces the incidence of heart disease by half.
Olive oil was introduced to Americans in the 1700s when Franciscan missionaries come to settle in California brought olive trees with them.
Wild Salmon
Wild salmon is one of the highest food sources of vitamin D, an excellent source of niacin and protein, and a good source of omega-3 fatty acids, selenium, and vitamin B6. Deficiency in vitamin D is related to many diseases including osteoporosis, cardiovascular disease, and multiple sclerosis, and has been found to be associated with development of type 1 and type 2 diabetes and metabolic syndrome. Vitamin D plays a role in how much insulin the body makes. Any kind of salmon is also a significant source of omega-3 fatty acids, which reduce chronic inflammation and insulin resistance. This low in saturated fat and high protein food source helps keep you full but doesn't clog your arteries.
Greek Yogurt
Researchers have recently discovered that a compound called trans-palmitoleic acid, which is found in dairy products, can decrease the risk of diabetes. People who had the highest levels of trans-palmitoleic acid reduced their risk of developing type 2 diabetes by more than half compared to those having the lowest levels. Trans-palmitoleic acid is present in all dairy products, but the bonus of using low-fat Greek yogurt is the staying power of protein—twice that of regular yogurt—to keep you full and satisfied.