Foods with a low glycemic index (GI) can play a crucial role in helping individuals lower or manage their blood sugar levels effectively. These include whole grains, nuts, legumes, certain fruits, non-starchy vegetables, and lean proteins.
For individuals managing diabetes, foods and beverages that the body digests slowly are typically preferred because they help avoid sudden spikes and drops in blood sugar levels. Health professionals often recommend these as low GI foods, as the glycemic index measures how specific foods affect blood sugar levels.
Those seeking to regulate blood sugar levels should consider incorporating foods with low or medium GI scores into their diet. Additionally, balancing meals by combining foods with both low and high GI scores can help maintain steady blood sugar levels.
It’s important to note, however, that there is no evidence suggesting that consuming specific foods can rapidly lower blood sugar levels in cases of a diabetes-related emergency.
Here are some of the top foods recommended for maintaining healthy blood sugar levels:
Stone-ground whole wheat or pumpernickel bread
Several types of bread have high glycemic index (GI) scores, which can lead to rapid spikes in blood sugar levels. Research indicates that adopting low GI eating patterns can gradually improve a person’s blood sugar response over time. Therefore, individuals with diabetes may want to consider avoiding certain varieties of bread.
Breads to eat
- whole wheat, especially stone-ground whole wheat
- pumpernickel
- spelt
- rye
- rice
- breads made with ancient grains such as emmer and einkorn
- breads made from less-processed grains
Breads to avoid
- white bread
- bagels
- breads made from refined or highly milled grains
- breads with added sugar
- fruit breads and raisin toast
Most fruits
except for pineapples and melons, generally have low glycemic index (GI) scores. This is due to their high water and fiber content, which helps balance out their natural sugar content, known as fructose.
However, as fruits ripen, their GI scores tend to increase. Fruit juices also typically have very high GI scores because the juicing process removes the fibrous skins and seeds. Therefore, consuming fresh fruits is preferable.
A 2017 study that tracked approximately half a million people in China over 7 years found that those who consumed fresh fruit daily had lower rates of type 2 diabetes (T2DM).
Fruits to eat
- apples
- apricots
- avocadoes
- blackberries
- blueberries
- grapefruit
- grapes
- peaches
- plums
- raspberries
- strawberries
Fruits to enjoy in moderation
- dried fruit
- watermelon
- pineapple
- fruit juice
- overriped bananas
- dates
Sweet potatoes and yams
Have lower glycemic index (GI) scores compared to white potatoes, although they are still relatively high. Despite this, they are highly nutritious.
Sweet potatoes are rich in fiber, potassium, zinc, and vitamins A and C. Health experts often suggest sweet potatoes as a beneficial alternative to white potatoes in various dishes, ranging from fries to casseroles.
In addition to incorporating more sweet potatoes and yams into their diet, individuals may consider reducing or avoiding white potatoes and commonly consumed products made from them, such as french fries and mashed potatoes.
Oatmeal and oat bran
Oats have a low glycemic index (GI) score, making them less likely to cause spikes and dips in blood sugar levels.
Additionally, oats contain beta-glucan, which has several beneficial effects:
- Reducing glucose and insulin responses after meals
- Improving insulin sensitivity
- Helping regulate blood sugar levels
- Lowering blood lipid (fat) levels
A 2021 meta-analysis of 103 trials examined the impact of beta-glucan on post-meal blood sugar levels. The findings indicated that meals containing beta-glucan from carbohydrates were associated with lower blood sugar levels compared to meals without beta-glucan.
Stone-ground and rolled oats are typically recommended over processed oats, instant oats, and cereal bars.
Garlic
Garlic is commonly used in traditional remedies for diabetes and various other conditions. Compounds found in garlic may contribute to lowering blood sugar levels by enhancing insulin sensitivity and secretion.
According to a 2017 review, garlic supplements were found to assist in managing blood sugar and cholesterol levels in individuals with type 2 diabetes (T2DM).
Ways to add garlic to the diet
- eating it raw
- chopping it and adding to dips, savory spreads, and salad dressings
- sauteing it with vegetables
- adding it to cooked meals
- taking garlic capsules
Fatty fish
Fish and other animal proteins typically do not have glycemic index (GI) scores because they do not contain carbohydrates.
However, consuming fish rich in omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) may offer better management or prevention of diabetes compared to other types of animal protein.
A 2021 study revealed that individuals who regularly consumed oily fish had lower rates of developing type 2 diabetes (T2DM) compared to those who did not.
Additionally, a small-scale 2017 study indicated that participants who included plenty of fatty fish in their diets showed improved blood sugar regulation after meals compared to those who did not consume fish.
While further research is needed, there is some evidence suggesting a potential link between mercury and T2DM. Health experts advise limiting consumption of fish high in mercury, particularly among children, pregnant individuals, and nursing mothers.
Fish products to eat
- anchovies
- cod
- haddock
- herring
- pollock
- salmon
- sardines
- fish oil capsules
Fish to limit
- bigeye tuna
- king mackerel
- marlin
- shark
- swordfish
- tilefish