Keeping blood sugar balanced is a daily challenge, and what you eat plays a key role. Some foods help maintain steady levels, while others cause sharp spikes. Naomi Wedel, a registered dietitian with UnityPoint Health, explains which foods support blood sugar control and which ones make it worse, so you can make informed choices and feel your best.
What Causes High Blood Sugar Without Diabetes?
If you don’t have diabetes but experience high blood sugar (hyperglycaemia), a large, carbohydrate-heavy meal may be the cause. Normally, a healthy pancreas releases enough insulin to bring blood sugar levels back to normal. However, after overeating, you may feel tired or sluggish.
In pre-diabetes, the pancreas doesn’t work as effectively, leading to higher blood sugar levels after meals. If left untreated, this can progress to type 2 diabetes, where the body struggles to produce or use insulin properly.
Signs of High Blood Sugar
Mildly elevated blood sugar may not cause symptoms, but higher levels can lead to:
- Blurred vision
- Fatigue
- Frequent urination
- Increased hunger
- Increased thirst
“Feeling tired is a common sign of high blood sugar but is often mistaken for stress or ageing,” says Wedel. Frequent urination is another indicator, as the body tries to remove excess sugar, which can also leave you dehydrated.
In severe cases, high blood sugar can cause confusion, weakness, nausea, or even unconsciousness. If these symptoms appear, seek medical help immediately.
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Foods to Avoid with Type 2 Diabetes
Processed foods raise blood sugar quickly because they contain added sugars, unhealthy fats, and sodium, which contribute to weight gain and insulin resistance. Avoid:
- Fast food
- Packaged snacks (chips, biscuits)
- Sugary drinks (juice, soda, energy drinks)
- Ultra-processed meats (sausages, hot dogs, deli meats)
Even healthy foods can cause spikes if eaten in excess. For example, whole apples digest slowly, leading to a steady sugar release, while apple juice causes a quick spike because it lacks fibre. Similarly, whole grains like brown rice digest more slowly than refined grains like white bread, preventing sharp blood sugar increases.
How to Monitor Blood Sugar After Eating
If you have diabetes, check your blood sugar before eating and again two hours after. A healthy range is:
- Before meals: 80 to 130 mg/dL
- After meals: Below 180 mg/dL
“Ideally, blood sugar should rise by no more than 50 points after eating,” Wedel explains. Consistent monitoring helps track patterns and allows adjustments to diet and medication.
Natural Ways to Lower Blood Sugar
1. Eat More Vegetables: Non-starchy vegetables like broccoli, cucumbers, and bell peppers have a low glycaemic index and prevent sugar spikes.
2. Increase Protein Intake: Lean meats, fish, beans, and eggs stabilise blood sugar by slowing digestion.
3. Exercise Regularly: Strength training and aerobic exercise help muscles use glucose efficiently, reducing blood sugar levels over time.
4. Get Quality Sleep: Poor sleep increases stress hormones like cortisol, which raises blood sugar. Prioritising good sleep improves overall glucose control.
5. Manage Stress: Chronic stress leads to insulin resistance, making it harder to regulate blood sugar. Reducing stress through mindfulness, exercise, and proper rest can help.
Blood Sugar-Friendly Foods
Low-Carb Foods for Diabetes Management:
- Non-starchy vegetables: Spinach, cauliflower, zucchini
- Fruits: Blueberries, raspberries, strawberries
- Lean proteins: Chicken, fish, lentils, tofu
- Healthy fats: Olive oil, avocado, nuts, seeds
- Whole grains: Wholemeal bread, brown rice, quinoa
Carbohydrates are necessary, but excessive intake causes sugar spikes. The recommended amount varies by age, activity level, and health status. “A younger, active person has different carbohydrate needs than someone older with a sedentary lifestyle,” says Wedel. Consulting a dietitian helps determine the right intake for you.
When to Consult Your Doctor
Blood sugar control is crucial for overall health, especially for people with diabetes. Regular exercise, a balanced diet, and necessary medications reduce the risk of complications like heart disease and nerve damage. If you struggle with blood sugar management or weight loss problem speak to your doctor or a registered dietitian for personalised advice.