Everyone likes a good sweet candy or full of carbohydrates from time to time, but if you suffer from diabetes or even prediabetes, it’s important to control your diet so you don’t bring your blood sugar to a dangerous place. If you’ve been diagnosed with prediabetes, the good news is that your diet can significantly help reverse the condition.
On the other hand, if you’re diabetic, chances are some medications are needed to control your body’s blood sugar levels.
There are no foods, herbs, or supplements that can lower blood sugar, but there are certain foods that are good for a diabetes diet because they do not increase blood sugar when consumed. Fortunately, there is an easy way to determine what foods they are.
The scale that manages the amount of sugar in the blood of a particular food is called the glycemic index. Foods that are low in the glycemic index are ideal for people who control their blood sugar. We’ve compiled a list of 11 low-glycemic index foods and, despite what you may think, they’re tasty choices you won’t have to force yourself to eat. Some, like #4 and #7, are even sweet!
1. Avocados
There’s been a lot of talk in the media about the fact that avocados represent “good fat,” but there’s little explanation of what that really means. The fats in avocados are mainly polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA), which can actually improve insulin sensitivity and improve blood pressure, reduce inflammation and increase the feeling of satiety after eating.
Avocados are a low glycemic index food that researchers believe may reduce your risk of developing metabolic syndrome, which is simply a name for a group of risk factors that can lead to diabetes. Except for its high price, there’s no reason why you can’t enjoy the avocado every day.
2. Fish with omega-3 fatty acids
Protein is one of the main building materials of our cells. It allows the body to be maintained and repaired, but it does not affect blood sugar levels. Proteins are also much more abundant and satisfying than carbohydrate-filled meals, so they help control blood sugar by reducing the need to eat something.
Fish are a great source of protein with the added advantage of containing omega-3 fatty acids. That makes fish an ideal protein for a diabetes diet because omega-3 fatty acids have been found to increase levels of a hormone called adiponectin that improves insulin sensitivity and reduces the risk of developing diabetes. Fish with higher omega-3 content include salmon, albacore tuna, mackerel, trout and halibut.
3. Garlic
Garlic could well be considered the species of life. It is very tasty but has no carbohydrates, so it does not appear at all in the glycemic index. You can use as much garlic as you want to season your meals without worrying about an increase in blood sugar.
In fact, garlic has been shown to lower fasting blood glucose. Research has shown that onions have a similar effect on blood sugar, likely because both garlic and onions contain a compound called allicin that gives them their distinctive taste and smell.
4. Sour cherries
The fruit contains natural sugar and will increase your blood sugar level, but still some fruits have a low glycemic index and can be safely consumed in a diabetes diet. Sour cherries are a great example.
They contain a compound called anthocyanine that has been shown to protect against diabetes and obesity. Bitter cherries also have a relatively low glycemic index score. Only the red blood onr scores are lower, so these two fruits can be a great substitute for bananas, pears and apples that are all sweeter.
5. Green leafy vegetables
You probably could have guessed what’s next. We are always told to eat our green leafy vegetables, no matter what your ailment is. This is because foods such as lettuce, spinach, cabbages, kale, Swiss chard and turnip leaves are high in fiber and critical nutrients. Two in particular, magnesium and vitamin A, can help lower blood sugar.
If you can consume 1.35 servings per day, you’ll get a 14% reduction in your risk of developing type 2 diabetes.
6. Chia seeds
Chia seeds represent an impressive nutrition package, which includes plenty of fiber and healthy fats, plus antioxidants, omega-3 fatty acids and calcium.
Research has shown that eating chia seeds on a regular basis can lower your LDL cholesterol and triglyceride levels, which are dangerous when they rise too high. Chia seeds won’t affect your blood sugar in the slightest, as they have a glycemic index score of 1.
7. Blueberries and blackberries
Here’s another sweet you can enjoy. Blueberries and blackberries are slightly higher in the glycemic index than sour cherries, but are still within the range of foods with low glycemic index with glycemic index scores of around 40.
These fruits are also high in fiber and contain those important anthocylonins to prevent an increase in blood sugar. One research in particular found that adding blueberries to smoothies can improve insulin sensitivity in people who have insulin resistance.
8. Almonds and other nuts
Different varieties of nuts have different glycemic index scores, but most are still considered a food with a low glycemic index. Almonds (with a glycemic index score of 0) are especially good for a diabetes diet because they have been shown to regulate blood sugar and limit spikes after eating.
In fact, research has shown that people who eat 2 ounzes of almonds per day have lower levels of fasting glucose and insulin. Almonds may also increase insulin sensitivity in prediabetics. By the way, the nut with the highest glycemic index score is the indian nut, with 22.
9. Whole grains
If you’re worried about your blood sugar, you should choose your carbohydrates carefully. A guiding principle of this is to always eat whole grains instead of refined grains. The latter have been processed so extensively that virtually all nutritional value is eliminated.
Whole grains, on the other hand, contain much more fiber, nutrients, and phytochemicals (natural chemicals found in plants). With wholemeal bread you get about 51 in the glycemic index, so it’s still something that’s best to eat in moderation.
10. Eggs
Eggs have had a somewhat irregular reputation due to their cholesterol content, but research has shown that eating eggs doesn’t actually raise bad cholesterol levels.
For people with diabetes or prediabetes, eggs are a fantastic and healthy food because they are loaded with protein and have a glycemic index of 0.
11. Coffee
Good news, coffee lovers! It can actually be healthier if you increase your coffee intake by one cup a day. Of course, this depends on how much you’re drinking, but some research suggests that drinking more coffee, whether caffeinated or decaffeinated, can reduce your risk of type 2 diabetes by more than 10%.
As long as you don’t add a lot of sugar or cream to your coffee, coffee is a habit you don’t have to feel guilty about.
conclusion
To control diabetes, reverse prediabetes, or reduce your risk of developing either, it’s important to make sure your diet is rich in foods with a low glycemic index. In general, foods are considered low glycemic index if they have a score of 55 or less. Remember that this index ranks foods that contain carbohydrates, so there are many options with a score of 0.
Still, carbohydrates are an important part of our daily diet, as they provide fuel ready to be converted into energy. The goal of any diet with a low glycemic index should be to moderate carbohydrate intake, so that you have enough energy to fuel your day without leaving extra sugar floating in your bloodstream.
It can be somewhat difficult to navigate, but the 11 foods on our list are healthy options you can eat without worries.
