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Blood sugar is the level of glucose you have in your blood. It is partly the sugar we take in from food and also the sugar the body produces itself in the liver.
Glucose is the main source of energy for cells, which it reaches via the bloodstream.
Hyperglycemia is a condition in which there is too much glucose present in the blood.
This particularly occurs when the body does not have enough insulin (type 1 diabetes) or when the body cannot make use of the available insulin (type 2 diabetes).
What causes long-term high blood glucose levels
If high blood glucose levels occur over a long period, the result can be permanent damage to organs such as the eyes, nerves, kidneys or blood vessels.
- stress
- poor diet (frequent snacking on sweets between main meals)
- lack of exercise
- dehydration
- skipping or incorrect dosing of diabetes medication
- excessive treatment of hypoglycemia (low blood sugar)
- some types of medications, such as steroids
- Occasional hyperglycemia can naturally occur in children and young adults during puberty.
Symptoms of high blood sugar
The most common symptoms of high blood sugar include:
- frequent urination
- frequent thirst
- weight loss, even though appetite remains the same
- a feeling of frequent fatigue
- itchy and dry skin
- slow wound healing
- problems with concentration
- nerve problems
- blurred vision
- weight gain
- frequent infections
- impotence
- dry mouth
- constant hunger
Diet for elevated blood sugar
With elevated blood sugar, changes in diet are the first thing that should be implemented urgently. Changing your diet can not only make you feel better, but can also lead to a fairly quick reduction in blood sugar.
The biggest culprit identified as causing increases in blood glucose levels are carbohydrates, also known by the older name carbohydrates.
One way foods are categorized according to their impact on blood sugar is the so-called glycemic index, also abbreviated as GI.
The higher the GI number, the more that food raises blood sugar. Conversely, the lower it is, the less impact it has on blood glucose levels.
Using this food categorization is easier than you might think.
Dr. Jannie Brand-Miller, a professor and expert on human nutrition at the University of Sydney, is a strong advocate of the glycemic index. As she recommends: „choose foods with a low GI over those with a high GI“.
Dr. Brand-Miller suggests using these 3 categories:
- Low glycemic index (GI 55 and below): most fruits and vegetables, legumes, minimally processed grains, whole grain pasta, low-fat dairy products and nuts
- Medium glycemic index (GI from 56 to 69): white and sweet potatoes, corn, white rice, couscous, whole grain breakfast cereals
- High glycemic index (GI 70 and above): white bread, cookies, baguettes, cakes, croissants, wafers and most packaged breakfast cereals.
In some countries like Australia, choosing foods with a lower GI is simple because this information is shown directly on food packaging. The good news is that this information is slowly appearing on packaging here as well.
If you have high blood sugar, start replacing foods from the third category with foods from the first two categories. In the long term, this will help you avoid serious health damage.
