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Consuming less-candy grains can help blood saccharide levels in people with type ii diabetes. Cavan Images/Getty Images

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The bodies of people with diabetes exercise non produce enough insulin or cannot use insulin properly, causing glucose to accumulate in the blood. Choosing low glycemic index (GI) foods is ane way to help manage the status.

For people with diabetes, foods and beverages that the body absorbs slowly are best because they practice not cause spikes and dips in claret sugar.

The GI measures the effects of specific foods on blood sugar levels. People who are looking to command their blood sugar levels should selection foods with depression or medium GI scores.

People tin can besides pair foods with depression and high GI scores to ensure that a meal is balanced. Researchers advise that low GI patterns of eating tin can improve a person's blood sugar response over time.

However, in that location is no show to suggest that eating a certain type of nutrient can lower a person's blood carbohydrate levels in a diabetes-related emergency.

Below are some of the best foods for people who are looking to maintain healthy blood sugar levels.

Many kinds of bread have high GI scores and can crusade a spike in blood sugar levels. So, for people with diabetes, many are worth avoiding.

Notwithstanding, the consumption of whole grain foods has been associated with a lower risk of type 2 diabetes. Some breads are considered a good style to eat whole grain foods.

Pumpernickel bread and 100% stone-ground whole wheat bread accept depression GI scores, at 55 or below on the GI scale. They have lower GI scores than regular whole wheat bread because the ingredients get through less processing. Processing removes the fibrous outer shells of grains and cereals. Fiber slows digestion and helps stabilize blood sugar levels.

The researchers behind a 2020 trial plant that consuming less-processed grains acquired an improvement in blood sugar levels for people with type two diabetes.

A separate 2020 study involving people with type 2 diabetes also establish that the particle size of the whole grains in bread had an bear upon on claret sugar levels. This reflects their level of processing.

A 2021 review looked at the upshot of millets, which have a low GI score. The researchers found that the regular consumption of millets, including sorghum, reduced average fasting blood sugar levels by up to 12% and decreased post-meal blood sugar levels by upwardly to xv%.

Breads to eat

  • whole wheat, especially stone-ground whole wheat bread
  • pumpernickel
  • spelt
  • rye
  • rice
  • bread made with ancient grains, such every bit emmer and einkorn
  • bread made from less-candy grains

Breads to avoid

  • white staff of life
  • bagels
  • other breads fabricated from refined or highly milled grains
  • breads with added carbohydrate
  • fruit breads and raisin toast

Except for pineapples and melons, nigh fruits take depression GI scores of 55 or below. This is considering most fresh fruits contain lots of water and fiber to residuum out their naturally occurring sugar, which is called fructose.

However, as fruits ripen, their GI scores increase. Fruit juices likewise take very loftier GI scores considering juicing removes the fibrous skins and seeds. So, fresh fruit is best.

A study from 2020 that followed around half a million people in China for 7 years found that those who ate fresh fruit daily had lower rates of type 2 diabetes.

Also, a large 2013 study found that people who consumed whole fruits — specially blueberries, grapes, and apples — had significantly lower risks of developing type 2 diabetes. The researchers also report that drinking fruit juices increased the risk of developing the status.

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
  • overripe bananas
  • dates

Regular potatoes have a high GI score, simply sweetness potatoes and yams take low scores and are very nutritious.

Some research indicates that the mankind of the sweet potato contains more fiber than the peel, indicating that the whole vegetable could exist beneficial for those with diabetes.

Reporting the findings of an creature report, the researchers too notation that sweet potato consumption may lower some markers of diabetes.

Although there is nonetheless no conclusive evidence to suggest that sweet potatoes can aid stabilize or lower blood carbohydrate levels in humans, they are undoubtedly a nutritious food with a low GI score.

People tin can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles.

Potatoes to eat

  • sweet potatoes
  • yams

Potatoes to avoid

  • white potatoes
  • French fries
  • mashed potatoes

Oats take a GI score of 55 or lower, making them less likely to cause spikes and dips in claret sugar levels.

Oats besides incorporate β-glucan, which can:

  • reduce glucose and insulin responses after meals
  • meliorate insulin sensitivity
  • help maintain glycemic control
  • reduce claret lipids (fats)

The authors of a 2021 meta-assay of 103 trials looked at how β-glucan affects blood sugar levels afterward a repast. They found bear witness to suggest that carbohydrate-based meals containing β-glucan were linked to lower blood sugar levels than those without.

Likewise, a 2015 review of sixteen studies concludes that oats take a benign effect on glucose control and lipid profiles in people with type two diabetes. Determining the touch on of oat consumption on blazon 1 diabetes requires more research, however.

One serving is equal to half a loving cup.

Skilful ways to enjoy oats

  • stone-ground oats
  • rolled oats

Oat products to limit

  • processed oats
  • instant oats
  • cereal bars

Nuts are very rich in dietary cobweb and have GI scores of 55 or below.

Nuts too comprise high levels of plant proteins, unsaturated fat acids, and other nutrients, including:

  • antioxidant vitamins
  • phytochemicals, such equally flavonoids
  • minerals, including magnesium and potassium

A 2014 systemic review concludes that eating nuts could do good people with diabetes.

As with other foods in this article, information technology is best to eat basics that are every bit whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts.

I serving is equal to i-quarter of a cup.

Nut products to consume

  • raw almonds
  • raw cashews
  • raw walnuts
  • raw pecans
  • other tree nuts
  • raw peanuts
  • peanut butter
  • sunflower seeds

Basics with higher GI scores

  • cashews
  • macadamia basics
  • roasted or salted nuts
  • candied nuts

Legumes — such every bit beans, peas, chickpeas, and lentils — have very low GI scores. Even baked beans, which are not every bit preferable, however accept a medium GI score.

Legumes are likewise good sources of nutrients that tin can assistance maintain healthy blood carbohydrate levels. These nutrients include:

  • cobweb
  • circuitous carbohydrates
  • poly peptide

A 2012 study constitute that incorporating legumes into the diet improved glycemic control and lowered the risk of coronary heart disease in people with blazon 2 diabetes.

People with diabetes may wish to avert legume products that contain added sugars and simple starches, such as those in syrups, sauces, or marinades. These additions can significantly increase a production'southward GI score.

Legume products to consume

  • black beans
  • pinto beans
  • green beans
  • lima beans
  • navy beans
  • black-eyed peas
  • chickpeas
  • lentils
  • snow peas
  • hummus

Legumes to limit

  • whatever beans with added sugar

Garlic is a popular ingredient in traditional medicines for diabetes and a wide diversity of other conditions.

The compounds in garlic may aid reduce blood sugar by improving insulin sensitivity and secretion.

The authors of i 2017 study found that garlic supplements helped manage blood carbohydrate levels, cholesterol, and lipid levels in people with type ii diabetes.

In a 2013 written report, 60 people with type 2 diabetes and obesity took either metformin lone or a combination of metformin and garlic twice daily subsequently meals for 12 weeks. Those who took metformin and garlic saw a more significant reduction in their fasting and post-repast blood sugar levels.

Means to add garlic to the nutrition

  • eating it raw
  • chopping information technology and adding to dips, savory spreads, and salad dressings
  • sauteing it with vegetables
  • calculation it to cooked meals
  • taking garlic capsules

Fish and other meats exercise not have GI scores because they practice not contain carbohydrates.

However, consuming fish containing the omega-3 fatty acids docosahexaenoic acrid and eicosapentaenoic acrid may help manage or preclude diabetes amend than other types of meat.

The researchers backside a 2021 report plant that people who consumed oily fish developed type ii diabetes at lower rates than those who did not.

Also, participants who ate enough of fatty fish in a 2017 study showed ameliorate glucose regulation afterwards a meal than those who avoided fish.

One 2014 study included data from 33,704 Norwegian women over a 5-year menstruation. The researchers found that eating 75–100 grams of cod, saithe, haddock, or pollock daily reduced the risk of developing type 2 diabetes.

Nevertheless, the researchers were unsure if the reduction in run a risk was a direct upshot of eating the fish or if other good for you lifestyle factors, such every bit practise, could take influenced the findings.

Researchers have not found bear witness of a link between mercury and diabetes. Even so, experts recommend limiting fish high in mercury, especially for meaning people, those who are breastfeeding, and children.

Fish products to eat

  • anchovies
  • cod
  • haddock
  • herring
  • pollock
  • saithe
  • salmon
  • sardines
  • fish oil capsules

Fish to limit

  • bigeye tuna
  • rex mackerel
  • marlin
  • shark
  • swordfish
  • tilefish

Eating patently yogurt daily may reduce the risk of blazon 2 diabetes.

The authors of a large 2014 meta-analysis conclude that yogurt may be the simply dairy product that lowers the gamble of developing the condition. Still, they as well notation that other dairy products do not seem to increase a person's risk.

Researchers are still unsure why yogurt helps lower the risk of type two diabetes. However, plain yogurt is generally a low GI food. Almost unsweetened yogurts take a GI score of 50 or beneath.

It is best to avoid sweetened or flavored yogurts, which often comprise too much sugar for a person who is looking to lower their blood saccharide levels. Greek-fashion yogurt tin can be a salubrious alternative.

Yogurt to consume

  • Greek yogurt
  • unsweetened yogurt

Yogurt to avoid

  • sweetened yogurt
  • flavored yogurt