Having high blood sugar levels can be discomforting and many people wish to know what they can do to help to bring down high blood glucose levels.
We look at some of the options for lowering blood glucose in the short term.
High blood sugar is commonly known as hyperglycemia.
What are the signs of high blood sugar?
The classic symptoms of high blood glucose levels are:
- Feeling very thirsty
- Needing to go the toilet often
- Having a dry mouth
- Feeling tired/lethargic
- Feeling uncomfortable and irritable
Check your blood sugar
If you take medication that may cause low blood sugar (hypoglycemia), it’s highly advisable to check your blood sugar levels before you try to bring your sugar levels down.
This is just in case your blood sugar is normal or low, which can be the case in some situations.
- What should my blood glucose levels be?
Testing of blood sugar before bringing your levels down is particularly important if you take insulin.
When to call for medical advice
It is important to note that very high blood glucose levels can be dangerous and it is important to be aware of the symptoms and risk factors of the following conditions:
- Diabetic ketoacidosis – a short term complication most commonly associated with type 1 diabetes
- Hyperosmolar Hyperglycaemic State – a short term complication most commonly associated with type 2 diabetes
If you are struggling to keep your blood glucose levels under control, speak to your GP or consultant who can advise you or refer you onto a diabetes education course.
Correcting high blood sugar levels with insulin
If you take insulin, one way to reduce blood sugar is to inject insulin.
However, be careful as insulin can take 4 hours or longer to be fully absorbed, so you need to make sure you take into account how much insulin you may already have in your body that is yet to be absorbed by the blood. Insulin that is yet to be absorbed by the blood is called ‘active insulin’.
If you decide to correct with insulin, watch you don’t over correct as this can lead to hypoglycemia and can be dangerous, particularly so before bed.
Walking
Exercise can help to lower blood sugar and walking is a good way of achieving this.
It might make sense that exercising harder would have a better effect on lowering blood sugar therefore but this is not always the case as strenuous exercise can produce a stress response which causes the body to raise blood glucose levels. This response does tend to vary from person.
Drinking more water
When your blood sugar levels are running high, your body will try to flush excess sugar out of your blood through the urine. As a result, your body will need more fluids to rehydrate itself. Drinking water can help the body with flushing out some of the glucose in the blood.
Just a word of caution to be sensible with drinking water; water intoxication (which can result in death) is possible if a number of litres water are drunk in a short space of time. This is rare and quite difficult to manage but it pays to be aware of this.
Reflect on the amount of sugar in your diet
Hyperglycemia occurs when there is too much glucose in the blood.
- Low-carb diet for 12 weeks put type 2 diabetes into remission
- Low carb in type 1 diabetes improves glucose level variability, new study shows
Therefore, one way of reducing your blood glucose levels is reflecting on where sugar may be consumed in the diet. Think about any refined and processed foods that may be in your diet as these are often high in sugar. This can be achieved through a low carbohydrate diet.
In this article we’ll take a closer look at what foods help lower blood sugar immediately, and over time.
While there isn’t one food that will magically protect your body from developing diabetes, there are some foods that research has proven can help promote healthy blood sugar levels over time. Keep reading to learn how to reduce blood sugar immediately, foods that help lower blood sugars, and which foods to eat in the moment when your blood sugar is higher than you’d like.
*This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. It should not be used in place of the advice of your physician or registered dietitian.*
What are normal blood sugar levels?
Before we get started, let’s review some definitions of what “normal blood sugar” means for people without diabetes:
- A normal “fasting” blood glucose taken first thing in the morning after waking up is 99 mg/dL or lower.
- A random blood glucose test taken anytime of the day without regard to the last time you’ve eaten should be under 200 mg/dL.
If you have diabetes (any type), your doctor will discuss specific blood sugar goals with you. These goals can vary based on a variety of factors.
Diabetes blood sugar levels for diagnosis
Blood glucose tests that show any of the following levels can be used to diagnose diabetes:
- Fasting blood glucose of 126 mg/dL or higher (100-125 mg/dL is considered pre-diabetes)
- Random blood glucose of 200 mg/dL or higher
How to reduce blood sugar levels over time
Long term strategies for reducing blood sugars in people with pre-diabetes or type 2 diabetes include a variety of different things. Some are food-related and some involve other lifestyle factors.
How to lower blood sugar (non-food related ways)
Most people assume that lowering blood sugar levels is only related to the food you eat. But, there are many other things that can impact blood sugar levels. These include: activity level, stress levels, hormones, and more. The following strategies have been proven to help reduce blood sugar levels over time:
- Be physically active on a regular basis.
- Consistently eat fiber rich carbohydrates.
- Drink water throughout the day.
- Manage stress levels.
- Monitor blood sugar levels regularly.
- Get enough sleep.
- Eat a nutrient-rich diet that includes lots of fruits and vegetables.
List of foods that lower blood sugar levels (and promote blood sugar balance) over time
There are no foods that will immediately lower your blood sugar in the moment, but if consistently eaten over time, some foods have been proven to help promote stable blood sugars and lower average blood glucose levels.
So, what foods help lower blood sugar?
- Oats
- Beans and lentils
- Salmon and other fatty fish
- Eggs
- Nuts and nut butters
- Seeds and seed butters
- Unsweetened yogurt and kefir
- Fermented vegetables
- Leafy greens
- Grapes
- Blueberries
- Apples
- Citrus fruit
- Avocados
Let’s take a closer look at each of these foods…
Oats
I use oats in a lot of recipes because they are a higher fiber and higher protein grain option compared to traditional flours. Oats are rich in soluble fiber which is known to help promote healthy blood sugar levels.
Beans and lentils
Similar to oats, beans are rich in fiber and protein, two nutrients we know help promote blood sugar balance. And more specifically, they offer a good amount of soluble fiber (like oats) and resistant starch. Both of these types of carbohydrate take longer for our bodies to digest and thus help promote more stable blood sugars.
Animal proteins: Salmon, other fatty fish, and eggs
Fatty fish (like salmon) and eggs are rich in vitamins, minerals, and antioxidants, and they also offer a quality source of protein and fat. Protein and fat both help buffer your body’s blood sugar response after eating and encourage stable blood sugars.
Nuts, seeds, and nut/seed butters
Nuts, seeds, and their respective butters offer quality sources of protein, plant based fat, and fiber… all three of our blood sugar balancing nutrients we look for! These foods have been shown to not only help promote healthy blood sugar levels, but also keep you more satisfied and full for longer.
Fermented foods: yogurt, kefir, vegetables
Fermented foods like yogurt, kefir, kimchi, sauerkraut and others contain probiotics. A diet rich in probiotics can not only lower blood glucose levels, but also blood insulin levels according to some studies.
Leafy greens
Leafy greens are a rich source of micronutrients (vitamins and minerals) as well as fiber and can be easily added to everything from smoothies to omelettes to salads. And as we discussed before, foods higher in fiber help promote healthy blood sugar levels.
Grapes, blueberries, and apples
One of the biggest myths that still exists about blood sugar management, is that people looking to balance blood sugar shouldn’t eat fruit. But, the truth is we have so much data to show that a diet that includes fruit is not only protective against developing pre-diabetes or type 2 diabetes, but it can also help manage existing diabetes. Specifically, research has shown higher consumption of grapes, blueberries, and/or apples is associated with a reduced risk of developing type 2 diabetes.
Citrus fruit
Eating whole citrus fruits, like oranges and grapefruit, may help promote healthy blood sugars and other related markers like insulin levels and hemoglobin A1c.
Avocados
Avocados are not only delicious but they are high in plant based fats and fiber. Both of these nutrients slow down the absorption process and promote a steady supply of energy to the blood stream… aka, blood sugar balance!
And, there are many other foods that can also help lower blood sugars over time in addition to the foods I’ve listed above.
What can you do to lower your blood sugar immediately?
Discussing what foods help lower blood sugar over time does not address what we should do in the moment when blood sugars are elevated though. This discussion is often more relevant to people on insulin (type 1 diabetes and insulin-dependent type 2 diabetes), but can apply to all forms of diabetes.
How to reduce blood sugar immediately
How to lower blood sugar fast in the moment can depend on a variety of factors, but the following strategies are almost always helpful.*
- Go for a walk**
- Drink a large glass of water
- Take rapid acting insulin if directed by your doctor
*Extremely high blood sugar (>250mg/dL) can be a life threatening situation if ketones are also present. Diabetic ketoacidosis (DKA) can develop when blood sugars reach this level. Discuss your plan of action with your doctor if/when this happens. This includes knowing when it’s ok to stay home and treat your blood sugar and when you need to head to the emergency room.
**Exercise may not be appropriate if blood sugars are >250mg/dL. Discuss this with your doctor before trying to exercise when your blood sugar is this high.
What to eat when your blood sugar is high
Usually, you can still eat all the regular fat, fiber, and protein-rich foods you’d typically eat when your blood sugar is elevated. There is no need to restrict food or eliminate carbohydrates in these moments, but it does warrant being more aware of the foods you’re eating and really ensuring we’re filling your plate with complex carbohydrates and nutrient-rich protein sources. Next time your blood sugar is high and you’re wondering what foods help lower blood sugars or what to eat for your next meal try one of these meals:
- One Pan Citrus Glazed Salmon and Veggies
- Easy Chicken Salad with Grapes and Walnuts
- Low Carb Burrito Bowl with Guacamole
- Healthy Baked Chicken Fajita Casserole
- High Protein Turkey Chili
For more resources on managing diabetes and balancing blood sugars, check out the Diabetes 101 section of my website. We cover a variety of topics all related to balancing blood sugars!