For people with diabetic issues, foods and beverages that the body soaks up slowly are often more effective since they do not create spikes and dips in blood sugar. Wellness experts may refer to these as reduced GI foods. The GI gauges the results of specific foods on blood sugar level levels.
Individuals that are wanting to manage their blood sugar level levels might want to consider foods with reduced or average GI ratings. People can likewise match foods with low and high GI scores to guarantee that a meal is balanced.
However, there is no evidence to suggest that eating a certain type of food can lower a person’s blood sugar levels in a diabetes-related emergency.
Below are some of the very best foods for people that are aiming to preserve healthy and balanced blood sugar level degrees.
Stone-ground entire wheat or pumpernickel bread
Numerous types of bread have high GI ratings and can trigger a spike in blood sugar degrees. As a result, people with diabetes mellitus may consider avoiding numerous types of bread.
Nonetheless, consuming whole grain foods has been related to a lower threat of kind 2 diabetes (T2DM). Some breads are an excellent way to eat whole-grain foods.
Pumpernickel bread and 100% stone-ground whole wheat bread have low GI scores. They have lower GI scores than normal whole wheat bread since the active ingredients go through less handling. Handling removes the coarse outer shells of grains and cereals. Fiber slows down digestion and helps stabilize blood glucose degrees.
A separate little 2020 research study including 15 individuals with T2DM likewise found that the particle size of the whole grains in bread had an effect on blood sugar levels. The particle dimension mirrors the grains' degree of handling.
Bread to consume
- 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, fruits generally have low GI scores. This is because most fresh fruits contain lots of water and fiber to balance out their content of fructose, a naturally occurring sugar.
However, as fruits ripen, their GI scores increase. Fruit juices also typically have very high GI scores because juicing removes the fibrous skins and seeds. So, fresh fruit is preferable.
A 2017 study Trusted Source that followed about half a million people in China for 7 years found that those who ate fresh fruit daily had lower rates of T2DM.
Fruits to eat
- apples
- apricots
- avocados
- blackberries
- blueberries
- grapefruit
- grapes
- peaches
- plums
- raspberries
- strawberries
Fruits to enjoy in moderation
- dried fruit
- watermelon
- pineapple
- fruit juice
- overripe bananas
- dates
Wonderful potatoes and yams
Potatoes have a high GI score. Wonderful potatoes and yams have reduced scores-- although they are still fairly high-- and are very nutritious.
Sweet potatoes are a good source of fiber, potassium, zinc, and vitamins A and C. Health experts might suggest sweet potatoes as a suitable substitute for spuds in a selection of meals, from fries to casseroles.
Along with trying to include even more pleasant potatoes and yams, individuals may intend to restrict or prevent white potatoes and products usually made from them, such as french fries and mashed potatoes.
Oatmeal and oat bran
Oats have a low GI score, which means they are less likely to cause spikes and dips in blood sugar levels.
Oats also contain beta-glucan, which can:
- reduce glucose and insulin responses after meals
- improve insulin sensitivity
- help regulate blood sugar
- reduce levels of blood lipids (fats)
The authors of a 2021 meta-analysis Trusted Source of 103 trials looked at how beta-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals that contain beta-glucan have a link to lower blood sugar levels than meals that do not contain beta-glucan.
Stone-ground and rolled oats are typically the preferable forms to consume. People may wish to limit other forms, such as processed oats, instant oats, and cereal bars.
Most nuts and seeds
Nuts are very rich in dietary fiber and have low GI scores.
Nuts also contain high levels of plant protein, unsaturated fatty acids, and other nutrients, including:
- antioxidant vitamins
- phytochemicals, such as flavonoids
- minerals, such as magnesium and potassium
The American Diabetes Association notes that nuts can be beneficial for diabetes and are a good source of fiber and omega-3 fatty acids.
As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts.
Nut products to eat
- raw almonds
- raw cashews
- raw walnuts
- raw pecans
- other tree nuts
- raw peanuts
- unsweetened peanut butter
- sunflower seeds
Nuts with higher GI scores
- cashews
- macadamia nuts
- roasted or salted nuts
- candied nuts
Yogurt.
While more study is needed, some evidence suggests that yogurt consumption, as part of a healthy and balanced nutritional pattern, may help reduce the threat of T2DM. Proof notes that yogurt can offer lots of other health and wellness benefits. And due to the fact that consuming yogurt can assist individuals in feeling fuller, it may help with blood sugar management.
It is best to prevent sweetened or flavored yogurts, which usually have a lot more sugar than is preferable for an individual who is looking to lower their blood sugar levels. Greek-style yogurt and bitter yogurt can be healthy and balanced options.
Other ways to lower blood sugar levels
Eating a healthy, well-balanced diet is key. Additional strategies and trusted sources to help lower or manage blood sugar levels include:
- staying hydrated by drinking plenty of clear liquids
- staying active throughout the day
- eating small portions more often
- not skipping meals
- managing or reducing stress
- maintaining a moderate body weight or losing weight Trusted Source, if appropriate
People with diabetes may also need to take medications and check their blood sugar levels regularly to reduce the risk of experiencing potentially dangerous symptoms and complications.
People can consult a doctor about how to incorporate a healthy diet into a diabetes care plan.