Type 2 diabetics may benefit from eating less processed grains. Cavan Images/Getty Images
Diabetes patients are unable to produce enough insulin, or can’t use insulin properly. This causes glucose to build up in the blood. One way to manage diabetes is to eat low glycemic (GI) foods.
People with diabetes should eat and drink slowly because they don’t cause spikes or dips in blood sugar.
The GI is a measure of the impact of certain foods on blood sugar levels. People looking to lower their blood sugar levels need to choose foods with low or moderate GI scores.
To ensure a balanced meal, people can combine foods with high and low GI scores. Research suggests that consuming with a low GI pattern can increase a person’s blood sugar response over time.
There is no evidence that eating certain foods can reduce blood sugar levels in diabetes-related emergencies.
Here are the top foods to help maintain healthy blood sugar levels.
Specific Breads
Breads of all kinds can spike blood sugar levels due to their high GI scores. Many breads are best avoided by people suffering from diabetes.
Consuming whole grains has been linked to a lower incidence type 2 diabetes risk. Whole grain breads can be eaten in a variety of ways.
Pumpernickel bread, and 100% stone-ground whole grain bread, have low GI scores of 55 or lower on the GI scale. Because the ingredients undergo less processing, they have lower GI scores. The outer fibrous shells of cereals and grains are removed by processing. Fiber slows digestion and stabilizes blood sugar levels.
A 2020 research trial. It found that people with type 2 diabetes saw a decrease in their blood sugar levels when they ate less processed grains.
Another 2020 study that involved people with type 2 diabetes found that bread’s particle size had an effect on blood sugar levels. This is due to the processing they went through.
The effect of millets with a low GI score was the subject of a 2021 review. Researchers found that regular consumption of millets (including sorghum) reduced the average fasting blood sugar level by up to 12%, and decreased post-meal sugar levels by up to 15%.
Breads to eat
- Whole wheat bread, particularly stone-ground whole grain bread
- Pumpernickel
- Rye
- Rice
- Bread made from ancient grains such as emmer or einkorn
- Bread made with less processed grains
Avoid breads
- White bread
- bagels
- Other breads made with refined or high-milled grains
- Breads with added sugar
- Fruit breads and raisin toast
Most fruits
Other than melons and pineapples, most fruits have GI scores below 55. This is because fresh fruits have lots of water and fiber, which helps to offset the naturally occurring sugar fructose.
As fruits ripen, however, their GI scores rise. Juices have high GI scores, as they are made from juices that remove fibrous skins. So, fresh fruit is best.
Another study done in 2020 found that people who ate fresh fruits daily had lower incidences of type 2 diabetes.
A large 2013 study also found that people who ate whole fruits, especially blueberries and grapes , had lower chances of developing type 2. Researchers also found that the risk of developing type 2 diabetes was higher when people drank fruit juices.
Eat fruits
- Apples
- Apricots
- Avocados
- Blackberries
- blueberries
- Grapefruit
- Grapes
- Peaches
- Plums
- Raspberries
- Strawberries
Sweet potatoes
Regular potatoes have a high GI score. Sweet potatoes and yams, however, have very low scores and are extremely nutritious.
Some diabetics have found that sweet potatoes’ flesh contains more fiber than their skin.
Researchers report on the results of an animal study and note that sweet potato consumption may reduce some markers of diabetes.
Although there is no evidence that sweet potatoes have a stabilizing or lowering effect on blood sugar, they are a healthy food with a low GI score.
Sweet potatoes and yams can be substituted for potatoes in many dishes, including casseroles and fries.
To eat potatoes
- sweet potatoes
- Yams
Avoid potatoes
- white potatoes
- French fries
- mashed potatoes
Oatmeal, oat bran
Oats have a GI score 55 or lower which makes them less likely cause spikes and dips of blood sugar.
Oats also contain B-Glucan, which is a compound that can be used to:
- Reduce glucose and Insul after meals
- Increase insulin sensitivity
- Help maintain glycemic control
- Reduce blood lipids (fats).
Oats can be enjoyed in many different ways
- Stone-ground oats
- Rolled oats
Limitless Oat Products
- Oats processed
- Instant oats
- Cereal bars
All nuts and seeds
Nuts are high in dietary fiber, and have GI scores below 55.
High levels of plant protein, unsaturated fat acids, and other nutrients are also found in nuts, such as:
- Antioxidant vitamins
- Flavonoids are a phytochemical, which includes phytochemicals
- Minerals, such as magnesium and potassium
Nut products to eat
- raw almonds
- raw cashews
- raw walnuts
- raw pecans
- Other tree nuts
- Raw peanuts
- Peanut butter
- sunflower seeds
Higher GI scores are better for nuts
- Cashews
- macadamia nuts
- Salted or roasted nuts
- candied nuts
Legumes
The GI scores of legumes such as beans, chickpeas and lentils are very low. Even baked beans, although not as preferred, have a moderate GI score.
Healthy blood sugar levels can be maintained by eating legumes. These nutrients include:
- Fiber
- Complex carbohydrates
- protein
A 2012 study showed that the inclusion of legumes in the diet improves glycemic control, and lowers the risk of heart disease among people with type 2.
Diabetes sufferers may want to steer clear of legume products that are high in simple starches and sugars. These ingredients can dramatically increase a product’s GI score.
Legume products to eat
- black beans
- pinto beans
- green beans
- Lima beans
- navy beans
- Black-eyed Peas
- Chickpeas
- Lentils
- Snow peas
- Hummus
Limitless Legumes
- Any beans that have added sugar
Garlic
Garlic is a common ingredient in traditional diabetes medicines and many other conditions.
Garlic compounds may reduce blood sugar levels by increasing insulin sensitivity and secretion.
There are many ways to include garlic in your diet
- Raw
- It can be chopped and added to salad dressings, dips, and savory spreads
- Sauté it with vegetables
- It can be added to cooked meals
- Garlic capsules
Fatty fish
Because they don’t contain carbohydrates, fish and other meats have no GI scores.
Consuming fish that contains the omega-3 fat acids docosahexaenoic and eicosapentaenoic acids may be more effective than eating other meats in managing or preventing diabetes.
A 2021 study by researchers found that type 2 diabetes rates were lower in people who ate oily fish than in those who didn’t.
Participants who ate a lot of fatty fish in the 2017 Study had better glucose regulation than those who did not eat fish.
You can eat fish products
- Anchovies
- Cod
- Haddock
- Herring
- Pollock
- Salmon
- Sardines
- Fish Oil Capsules
Limit fish
- Tuna
- King mackerel
- Marlin
- Shark
- Swordfish
- Tilefish
Yogurt
Consuming plain yogurt every day may lower your risk of developing type 2 diabetes.
It’s been concluded that yogurt is the only dairy product that reduces the chance of developing the condition. They also noted that yogurt does not appear to increase the risk.
Researchers are still trying to figure out why yogurt lowers the risk of developing type 2 diabetes. Plain yogurt is generally low in GI. Unsweetened yogurts generally have a GI score below 50.
Sweetened and flavored yogurts are best avoided. They can be too sweet for people who want to lower blood sugar. Greek yogurt is a healthier option.
Yogurt to eat
- Greek yogurt
- Unsweetened yogurt
Yogurt is to be avoided
- Sweetened yogurt
- Flavored yogurt