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Consuming less-processed grains can help blood sugar levels in people with type 2 diabetes. Cavan Images/Getty Images

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The bodies of people with diabetes exercise not produce plenty insulin or cannot employ insulin properly, causing glucose to accrue in the blood. Choosing low glycemic index (GI) foods is one style to assist manage the condition.

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

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

People can also pair foods with low and high GI scores to ensure that a meal is balanced. Researchers suggest that depression GI patterns of eating tin improve a person'due south blood carbohydrate response over time.

Yet, there is no evidence to suggest that eating a certain type of nutrient tin lower a person's blood sugar levels in a diabetes-related emergency.

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

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

Even so, the consumption of whole grain foods has been associated with a lower gamble of blazon 2 diabetes. Some breads are considered a good way to consume whole grain foods.

Pumpernickel bread and 100% stone-ground whole wheat bread have low GI scores, at 55 or below on the GI calibration. They accept lower GI scores than regular whole wheat bread considering the ingredients go through less processing. Processing removes the gristly outer shells of grains and cereals. Fiber slows digestion and helps stabilize blood carbohydrate levels.

The researchers behind a 2020 trial plant that consuming less-candy grains caused an comeback in blood sugar levels for people with type 2 diabetes.

A divide 2020 report involving people with type 2 diabetes too plant that the particle size of the whole grains in bread had an touch on on blood sugar levels. This reflects their level of processing.

A 2021 review looked at the effect of millets, which have a low GI score. The researchers plant that the regular consumption of millets, including sorghum, reduced average fasting blood sugar levels by up to 12% and decreased mail-meal claret sugar levels by up to fifteen%.

Breads to eat

  • whole wheat, especially stone-ground whole wheat breadstuff
  • pumpernickel
  • spelt
  • rye
  • rice
  • breadstuff fabricated with ancient grains, such equally emmer and einkorn
  • staff of life fabricated from less-candy grains

Breads to avoid

  • white bread
  • bagels
  • other breads made from refined or highly milled grains
  • breads with added sugar
  • fruit breads and raisin toast

Except for pineapples and melons, most fruits have low GI scores of 55 or below. This is because virtually fresh fruits contain lots of water and fiber to balance out their naturally occurring sugar, which is called fructose.

Nevertheless, as fruits ripen, their GI scores increase. Fruit juices likewise accept very high GI scores because juicing removes the fibrous skins and seeds. And so, fresh fruit is best.

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

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

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, but sweet potatoes and yams have low scores and are very nutritious.

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

Reporting the findings of an animal written report, the researchers also note that sugariness potato consumption may lower some markers of diabetes.

Although at that place is still no conclusive evidence to propose that sugariness potatoes can assist stabilize or lower blood carbohydrate levels in humans, they are undoubtedly a nutritious nutrient with a low GI score.

People 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 crusade spikes and dips in claret sugar levels.

Oats as well incorporate β-glucan, which tin can:

  • reduce glucose and insulin responses after meals
  • improve insulin sensitivity
  • aid maintain glycemic control
  • reduce blood lipids (fats)

The authors of a 2021 meta-analysis of 103 trials looked at how β-glucan affects claret saccharide levels afterward a meal. They found evidence to propose that carbohydrate-based meals containing β-glucan were linked to lower blood sugar levels than those without.

As well, a 2015 review of 16 studies concludes that oats take a benign upshot on glucose control and lipid profiles in people with type 2 diabetes. Determining the impact of oat consumption on blazon ane diabetes requires more research, however.

1 serving is equal to half a cup.

Good means to relish oats

  • rock-ground oats
  • rolled oats

Oat products to limit

  • processed oats
  • instant oats
  • cereal confined

Nuts are very rich in dietary fiber and have GI scores of 55 or beneath.

Nuts besides contain loftier levels of plant proteins, unsaturated fatty acids, and other nutrients, including:

  • antioxidant vitamins
  • phytochemicals, such as 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, it is best to eat basics that are every bit whole and as unprocessed as possible. Nuts with coatings or flavorings take higher GI scores than plain nuts.

1 serving is equal to one-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 nuts
  • roasted or salted nuts
  • candied basics

Legumes — such equally beans, peas, chickpeas, and lentils — take very low GI scores. Even baked beans, which are non as preferable, nevertheless accept a medium GI score.

Legumes are too proficient sources of nutrients that can aid maintain healthy blood carbohydrate levels. These nutrients include:

  • fiber
  • complex carbohydrates
  • protein

A 2012 study found that incorporating legumes into the diet improved glycemic command and lowered the risk of coronary heart illness in people with type 2 diabetes.

People with diabetes may wish to avoid legume products that incorporate added sugars and simple starches, such as those in syrups, sauces, or marinades. These additions tin significantly increase a product's GI score.

Legume products to eat

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

Legumes to limit

  • any beans with added sugar

Garlic is a popular ingredient in traditional medicines for diabetes and a broad variety of other conditions.

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

The authors of one 2017 written report found that garlic supplements helped manage blood sugar levels, cholesterol, and lipid levels in people with blazon 2 diabetes.

In a 2013 study, 60 people with type 2 diabetes and obesity took either metformin lonely or a combination of metformin and garlic twice daily after meals for 12 weeks. Those who took metformin and garlic saw a more significant reduction in their fasting and post-meal claret sugar levels.

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
  • calculation information technology to cooked meals
  • taking garlic capsules

Fish and other meats do non have GI scores because they do non contain carbohydrates.

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

The researchers behind a 2021 study plant that people who consumed oily fish adult type 2 diabetes at lower rates than those who did not.

Also, participants who ate plenty of fatty fish in a 2017 report showed better glucose regulation after a meal than those who avoided fish.

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

All the same, the researchers were unsure if the reduction in risk was a directly event of eating the fish or if other good for you lifestyle factors, such equally exercise, could accept influenced the findings.

Researchers have not found evidence of a link between mercury and diabetes. However, experts recommend limiting fish high in mercury, especially for pregnant 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 plainly yogurt daily may reduce the risk of type 2 diabetes.

The authors of a big 2014 meta-analysis conclude that yogurt may be the but dairy product that lowers the run a risk of developing the status. Still, they also note that other dairy products do not seem to increase a person's gamble.

Researchers are yet unsure why yogurt helps lower the risk of type 2 diabetes. However, plain yogurt is generally a low GI food. Virtually unsweetened yogurts accept a GI score of 50 or below.

It is best to avoid sweetened or flavored yogurts, which often contain too much sugar for a person who is looking to lower their blood carbohydrate levels. Greek-style yogurt can be a healthy culling.

Yogurt to eat

  • Greek yogurt
  • unsweetened yogurt

Yogurt to avert

  • sweetened yogurt
  • flavored yogurt