The most direct way to impact blood sugar levels is through a healthy diet. Blood sugar or blood glucose is directly affected by the foods that we eat as carbohydrates are readily converted into glucose, entering the bloodstream and becoming blood sugar.
Dietary Changes to Lower Blood Sugar
It’s important to make the right dietary choices to minimize the risk of high blood sugar and potentially developing type 2 diabetes. At Live Healthy MD, we do not teach diets but instead lifestyle changes, which is exactly what we are talking about below—long-term dietary modifications.
1. Consume the Right Carbs
The body converts dietary carbs into glucose to be used as energy. Because carbs are so readily converted into glucose, foods high in carbohydrates have the largest impact on blood sugar levels (which normally increase after a high-carb meal). But when you consistently consume too much sugar, the pancreas will secrete extra insulin; and over time, it can’t produce enough to keep blood glucose at normal levels. One way for maintaining healthy blood sugar is to simply eat the right type of carbohydrates.
Glycemic Index
Just like calories—not all carbs are created equal. Every source of carbohydrates has a Glycemic Index (GI), which is a ranking of carbohydrates in food relative to how blood glucose is affected.
Carb sources with a GI index of 55 or less digest slowly, causing a lower and slower rise in blood glucose. Commonly, they’re referred to as “complex carbs.” Carb sources with a GI index closer to 100 are considered “simple carbs,” broken down quickly to be used as energy.
But what makes a carbohydrate complex or simple? Often, it’s how processed the food is. More processed, sugary items have likely been stripped of all-natural fiber, leaving it to be rapidly metabolized into glucose. Whole grains, on the other hand, will have a lower glycemic index (GI). Consuming low GI carbohydrate sources may help manage blood sugar levels to stay within the normal range. Foods with a low glycemic index include meats, oats, beans, lentils, legumes, sweet potatoes, corn, yams, some fruits, and all non-starchy vegetables.
2. Consume Little or No Carbs
Instead of considering what types of carbs you’ll eat, another approach is to consume little-to-no carbs. Studies have shown that limiting carbohydrates is an effective strategy for improving glycemic control. Consuming very few (or zero) carbs and higher amounts of fat can control blood sugar and limit your glycemic response, which can help prevent diabetes.
There have been numerous instances in which diabetics have benefited from low carbohydrate diets. Andrew Koutnik, a graduate researcher at the University of South Florida found that type 1 diabetics were able to lower their blood sugar levels to normal range on a low carb diet.
He says, “I simply took the foods in my diet with the highest elevation in blood glucose and replaced them with nutrient-dense fat sources.” His TED Talk provides anecdotal evidence of using low carbs to combat type 1 diabetes.
In 1976, another researcher named Bruce Bistrian discovered that seven cases of type 2 diabetes were reversed within one year on a low-calorie ketogenic diet, which employs a low-carb, high-fat eating regimen. Individuals on a keto diet saw better improvements in health compared to a low-glycemic index diet.