Foods with a low glycemic index (GI) can help people manage or lower their blood sugar levels. Examples include legumes, whole grains, nuts, non-starchy vegetables, some fruits, and lean proteins.
For people with diabetes, beverages, and foods that the body absorbs slowly are often preferable because they don’t cause dips in blood sugar. Health professionals often refer to these as low-GI foods. The GI measures specific foods’ effects on blood sugar levels.
People trying to manage their blood sugar levels may want to consider foods with low or medium GI scores. People can also pair foods with high and low GI scores to maintain a balanced meal.
However, no evidence suggests that eating a specific type of food can decrease a person’s blood sugar levels in a diabetes-related emergency.
Below are some of the best foods people can choose to maintain healthy blood sugar levels.
Yams and sweet potatoes
Although white potatoes have a high GI score, yams and sweet potatoes have lower scores — but are still relatively high — and are very nutritious.
Sweet potatoes are a good force of potassium, fiber, vitamins A and C, and zinc. Health experts may recommend sweet potatoes as a substitute for white potatoes in many dishes, from casseroles to fries.
In addition to including more yams and sweet potatoes, people might want to avoid or limit white potatoes and products typically made from them, including mashed potatoes and French fries.
Oat bran and oatmeal
Oats have a low GI score, meaning they are less likely to cause dips and spikes in blood sugar levels. Oats also contain beta-glucan, which can:
• Improve insulin sensitivity
• Reduce levels of blood lipids (fats)
• Reduce insulin and glucose responses after meals
• Help regulate blood sugar
The authors of a 2021 meta-analysis trusted source of 103 trials examined how beta-glucan affects blood sugar levels after a meal. They discovered evidence to suggest carbohydrate-based meals containing beta-glucan have a link to lower blood sugar levels than means not containing beta-glucan.
Rolled and stone-ground oats are typically the preferred forms to consume. However, people may want to limit other forms, including cereal bars, processed oats, and instant oats.
Pumpernickel or stone-ground wheat bread
Consuming less processed grains can help blood sugar levels in people with type 2 diabetes.
Many kinds of bread have high GI scores and can cause blood sugar levels to spike. Researchers suggest low GI eating patterns can improve a person’s blood sugar response long-term.
Therefore, individuals with diabetes should consider avoiding several bread types.
But, consuming whole-grain foods has been associated with a lower risk of type 2 diabetes. Some breads can be an excellent way to consume whole grains.
Pumpernickel and 100% stone-ground whole wheat bread have low GI scores.
They have lower GI scores than traditional whole wheat bread because the ingredients are not processed as much. Processing removes the fibrous outer shells of cereals and grains. Fiber helps stabilize blood sugar levels.
Researchers behind a small 2020 trial found that consuming less processed grains improved blood sugar levels for people with type 2 diabetes.
A small, separate 2020 study that involved 15 people with type 2 diabetes also found the particle size of the bread’s whole grains had an impact on blood sugar levels. The particle size reflects how much the grain has been processed.
A 2021 review’s authors looked at the effect of millets. Millets have a low GI score. The authors found the regular consumption of millets, including sorghum, reduced the fasting blood sugar levels by as much as 12% and decreased blood sugar levels post-meal by up to 15%.
Breads to eat:
• Spelt
• Rice
• Whole wheat — particularly stone-ground whole wheat
• Rye
• Bread made with less-processed grains
• Bread made with ancient grains, including einkorn and emmer
Breads to avoid:
• Bagels
• Raisin toast and fruit breads
• White bread
• Bread with added sugar
• Bread made from highly milled or refined grains
Most fruits
Except for melons and pineapples, fruits generally have low GI scores. This is because most fresh fruits contain a lot of fiber and water to balance out their content of naturally occurring sugar, fructose.
However, as fruits continue to ripen, their GI increase. Fruit juices typically also have substantially high GI scores because, during juicing, the fibrous seeds and skin are removed. So fresh fruit is best.
A 2017 study followed around a half million people in China for seven years found those individuals with type 2 diabetes.
Fruits to eat:
• Avocados
• Apples
• Apricots
• Grapefruit
• Plums
• Blueberries
• Blackberries
• Strawberries
• Grapes
• Peaches
• Raspberries
Fruits to use moderation with:
• Fruit juice
• Dried fruit
• Pineapple
• Dates
• Watermelon
• Overripe bananas
Garlic
Garlic is a popular part of traditional remedies for diabetes, along with various other conditions. Compounds in garlic can help lower blood sugar by improving insulin secretion and sensitivity.
Authors of a 2017 review found that garlic supplements helped to manage cholesterol and blood sugar levels in people with type 2 diabetes.
Ways to add garlic to your diet:
• Taking garlic capsules
• Chopping it and adding it to savory spreads, salad dressings, and dips
• Eating it raw
• Adding it to cooked meals
• Sauteing it with vegetables
Most nuts and seeds
Nuts have low GI scores and are very rich in dietary fiber
Nuts also contain high levels of unsaturated fatty acids, high levels of plant protein, and other nutrients, including:
• Minerals, including potassium and magnesium
• Antioxidant vitamins
• Phytochemicals, including flavonoids.
The American Diabetes Association notes nuts are a good source of omega-3 fatty acids and can be beneficial for diabetes.
In addition to other foods mentioned, it’s best to eat nuts that are as unprocessed and whole as possible. Nuts with flavorings or coatings have higher GI scores than plain nuts.
Nut products to eat:
• Raw pecans
• Raw almonds
• Raw peanuts
• Raw walnuts
• Raw cashews
• Sunflower seeds
• Unsweetened peanut butter
• Other tree nuts
Nuts that have higher GI scores:
• Candied nuts
• Cashews
• Salted or roasted nuts
• Macadamia nuts
Legumes
Legumes, including lentils, beans, peas, and chickpeas, have very low GI scores. Baked beans are not preferable; they still have a low GI score.
They are also good sources of nutrients that can help individuals maintain healthy blood sugar levels, including:
• Protein
• Fiber
• Complex carbohydrates
People with diabetes might want to avoid legume products containing simple starches and added sugars, including legumes packed in sauces, marinades, or syrups. These additions can increase a product’s GI score significantly.
Legume products to eat:
• Lima beans
• Black beans
• Lentils
• Pinto bean
• Navy beans
• Green beans
• Hummus
• Black-eyed peas
• Chickpeas
• Snow peas
People may wish to avoid eating any beans with added sugar.
Fatty fish
Fish and other animal proteins don’t typically have GI scores because they don’t contain carbohydrates.
However, consuming fish that contain omega-3 fatty acids — eicosapentaenoic and docosahexaenoic acids may help prevent or manage diabetes better than eating other types of animal protein.
Researchers behind the 2021 study found people who ate oily fish developed type 2 diabetes at lower rates than those who didn’t.
Additionally, in a small 2017 study, participants who ate plenty of fatty fish showed better regulation of blood sugar after a meal than those who didn’t eat fish.
While additional research is necessary, some evidence suggests that there may be a potential link between mercury and type 2 diabetes. Health experts recommend limiting fish high in mercury, especially in pregnant people, children, and those who are nursing.
Fish products to eat:
• Haddock
• Anchovies
• Pollock
• Cod
• Herring
• Sardines
• Fish oil capsules
• Salmon
Fish to limit:
• Shark
• Bigeye tuna
• King mackerel
• Marlin
• Tilefish
• Swordfish
Yogurt
While more research is needed, some evidence suggests yogurt consumption is part of a healthy pattern and may also help reduce the risk of T2DM. Evidence suggests yogurt can provide other health benefits. Because eating yogurt can make you feel fuller, it can also help manage blood sugar.
It is best to avoid flavored or sweetened yogurts, which often contain more sugar than wanted for people looking to lower their blood sugar levels. Unsweetened and Greek-style yogurt can be healthy alternatives.
Additional ways to lower blood sugar
Eating a well-balanced, healthy diet is crucial. Additional strategies to help manage or lower blood sugar levels include:
• Eating small portions more often
• Not skipping meals
• Staying hydrated by drinking lots of clear fluids
• Not skipping meals
• Staying active throughout the day
• Maintaining a moderate weight or losing weight, if appropriate
• Reducing or managing stress
People with diabetes may additionally need to check their blood sugar levels regularly or take medications to reduce the risk of experiencing possibly dangerous complications or symptoms.
Individuals should check with their doctor about incorporating a healthy diet into their diabetes care plan.
