When you focus on keeping blood glucose levels in check, your biological data from your blood glucose levels steers you to healthier food choices.

Healthier food choices and well-timed exercise can then help you reverse insulin resistance and lose weight sustainably , without the over-restriction and bingeing cycle that often leads people to regain the weight, despite their hard efforts. Stable glucose is key to achieving long-term health and avoiding the onset of chronic health conditions.

But what about the short term? What can you expect in the first few weeks and months of better managing your blood glucose levels? Elevated blood glucose — high fasting glucose, or due to a meal high in refined carbohydrates — can lead to feeling sluggish, fatigued, or give you brain fog [14, 15].

When your blood glucose is well managed and insulin sensitivity increases, you reap the benefits of sustained energy and kick the afternoon slump. Research has linked high glycemic variability, specifically instances of glucose spikes and valleys, with feelings of irritability, anxiousness, and stress [14].

Several studies in diabetic patients have associated low blood glucose levels with feelings of nervousness and high blood glucose with frustration and agitation [16, 17]. Keeping glucose in range and avoiding extreme fluctuations can help manage mood swings and keep you more alert and upbeat rather than fighting negative feelings and crankiness.

When you eat foods high in refined carbohydrates, your blood glucose surges , which leads to the overproduction of insulin to keep up with the spike. Once the insulin overproduction catches up, your glucose crashes, leading you to crave something sweet to bring your BG up to normal levels, and the cycle continues.

By getting your blood glucose in check, you can get off the glucose rollercoaster and bust the cravings. A spike in blood glucose causes a rise in insulin levels, which can increase the production of sex hormones called androgens , which are tied to skin health.

When insulin levels are high, androgens lead to increased production of sebum and keratinocytes, which can leave skin feeling thick and oily and lead to unwanted breakouts.

Studies have shown that having a low glycemic diet can lead to a reduction in acne problems [19, 20]. Your blood glucose levels are linked to your health as a whole. Stabilizing your levels can have a positive impact on everything from your mood and sleep quality to your sex life, focus, and more.

On the other hand, letting your levels run wild for a prolonged period of time can lead to metabolic health issues such as insulin resistance, obesity, and Type 2 diabetes.

Veri App. Insulin helps the body use and store these carbohydrates, lowering blood sugar levels. But when a person has diabetes, their body does not release or use insulin as it should, causing their blood sugar levels to remain high.

A person with diabetes should speak with a doctor or dietitian before making significant dietary changes. This article identifies some of the best types of foods for stabilizing insulin and blood sugar levels.

We also look at certain foods a person with diabetes should avoid or eat only in moderation. Non-starchy vegetables are an excellent addition to almost any diet, including diets suitable for people with diabetes.

There are two main types of vegetables: starchy and non-starchy. The American Diabetes Association ADA recommends eating at least 3—5 servings of vegetables each day. Most vegetables are available frozen, canned, or fresh. In addition to eating them raw, roasting and steaming are two easy preparation methods.

Whole grains are a more nutritious alternative to highly processed or refined grains. They contain the endosperm, bran, and germ of a grain. Refined grains contain only the endosperm, offering less nutritional benefit.

The main difference is that whole grains have more fiber, whereas refined grains include only the starchy part of the grain.

A research article discusses the results of three studies conducted over several decades. However, consuming about one serving of popcorn per day had an association with a higher risk. Whole grain foods still raise blood sugar , so including them in moderation is important.

The U. Department of Agriculture USDA recommends that people fill one-quarter of their plate with grains, one-quarter with protein, and the remaining half with fruits and vegetables. In addition to helping manage diabetes, consuming whole grains may help prevent cardiovascular disease and several types of cancer , including gastric, pancreatic, and colorectal cancer.

There are several types of dietary fat. While some types may negatively affect health if people consume them in excess, other types may help promote good health. Healthy fats may be monounsaturated or polyunsaturated.

Omega-3 fatty acids, which are abundant in oily fish, are one type of polyunsaturated fat. Trans and saturated fats can increase levels of harmful cholesterol in the blood, which can contribute to the risk of cardiovascular disease.

Eating more unsaturated fats and fewer saturated fats can help lower the risk of cardiovascular diseases. Consuming unsaturated fats instead of saturated fats can also help improve cholesterol levels and blood sugar regulation.

Learn more about healthy and unhealthy fats. Protein is an essential nutrient that people can get from meats, fish, and plant-based foods such as nuts, beans, and legumes. Research suggests that protein does not increase blood sugar levels and can help a person feel full longer.

High protein diets may also help people reach or maintain a moderate weight more effectively than moderate or low protein diets.

However, a meta-analysis reported that a diet that includes too much animal protein may increase the risk of type 2 diabetes.

A diet with plenty of plant-based protein may modestly decrease this risk. A person with diabetes should favor foods with lots of protein but little saturated fat. Examples include:. A person can easily add protein to a meal. For example, beans are an excellent addition to salads, as are roasted chicken breasts without toppings.

Discover more high protein foods. Learn more about foods and drinks to avoid with diabetes. Many things can cause high blood sugar hyperglycemia , including being sick, being stressed, eating more than planned, and not giving yourself enough insulin. Over time, high blood sugar can lead to long-term, serious health problems.

Symptoms of high blood sugar include:. If you get sick , your blood sugar can be hard to manage. You may not be able to eat or drink as much as usual, which can affect blood sugar levels. High ketones can be an early sign of diabetic ketoacidosis, which is a medical emergency and needs to be treated immediately.

Ketones are a kind of fuel produced when fat is broken down for energy. When too many ketones are produced too fast, they can build up in your body and cause diabetic ketoacidosis, or DKA. DKA is very serious and can cause a coma or even death. Common symptoms of DKA include:.

If you think you may have DKA, test your urine for ketones. Follow the test kit directions, checking the color of the test strip against the color chart in the kit to see your ketone level.

If your ketones are high, call your health care provider right away. DKA requires treatment in a hospital. Talk to your doctor about how to keep your blood sugar levels within your target range. Your doctor may suggest the following:.

Carbs in food make your blood sugar levels go higher after you eat them than when you eat proteins or fats. You can still eat carbs if you have diabetes. The amount you can have and stay in your target blood sugar range depends on your age, weight, activity level, and other factors.

Counting carbs in foods and drinks is an important tool for managing blood sugar levels. Make sure to talk to your health care team about the best carb goals for you.

The A1C test is a simple blood test that measures your average blood sugar levels over the past 2 or 3 months. A1C testing is part of the ABCs of diabetes—important steps you can take to prevent or delay health complications down the road:.