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Foods That Won’t Raise Your Blood Sugar

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The foods that are most likely to cause increased blood sugar are those high in sugars as well as carbohydrates, as they are quickly broken down by your body and converted to sugars. Avoiding sugary foods and beverages will be crucial for maintaining a healthy blood glucose level.
The Glycemic Index
Not all carbohydrates, though, will raise your blood sugar to unhealthy levels. Some carbohydrates are very easy to break down and require very little energy from your body to convert to glucose. When you eat these, they cause a rapid spike in blood sugar. These foods are said to be high on the Glycemic Index, which is a ranking of how various foods affect your blood sugar.

Best Foods For Diabetes Control

How does nutrition play a role in diabetes?

How are low Glycemic Index foods beneficial in diabetes?

Some carbohydrates are digested much more slowly, and these result in a more gradual release of glucose into your system. Your glucose and insulin levels do not rise significantly when you eat these foods, which are low on the Glycemic Index. Your body needs more time and energy to digest them, so they fuel they produce is absorbed over a longer period.

Foods rated as 55 or less on the Glycemic Index or GI will not raise your glucose levels significantly and are safer to eat than those with an index of 56-69, which are will raise your glucose levels moderately, or those indexed higher than 70, which will cause major spikes in your sugar levels.

Below, we share foods that are low on the glycemic index or naturally are low in carbohydrates, making them safe to eat in moderation while not impacting your blood sugar levels.
Low-Glycemic-Index Carbohydrates
These are carbohydrate-based foods that are low on the glycemic index. They have a minimal effect on blood glucose levels and can be eaten in moderation. These carbohydrates tend to have more fiber, which means they are released more slowly into your bloodstream.

  1. Barley
  2. Bulgar
  3. Converted rice
  4. Quinoa
  5. Lentils
  6. Corn tortillas
  7. Oatmeal (rolled or steel-cut)
  8. Oat bran
  9. Muesli with no added sugars
  10. Whole-wheat tortillas
  11. 100% stone-ground whole wheat or pumpernickel bread
  12. Cereal made with 100 percent bran
    Legumes and Beans
    These foods do contain some amount of carbohydrates, but they are also healthy and plant-based sources of protein and fats, which are good for your body. Always adhere to recommendations regarding serving sizes, though, as some of these foods are high in fat when not eaten in moderation.
    Legumes and beans can be made from dried or canned varieties. If choosing canned, watch for added ingredients, including salt and fats.
  13. Almond butter made with only nuts and salt
  14. Cashew butter made with only nuts and salt
  15. Chia seeds
  16. Garbanzo beans
  17. Pinto beans
  18. Black beans
  19. Kidney beans
  20. Lima beans
  21. Butter beans
  22. Soybeans
  23. Hummus prepared with chickpeas
    Starchy Vegetables
    Some vegetables contain more starch than others, making them higher on the GI. Limiting your consumption of these to the recommended portion and serving size will allow you to enjoy these in moderation and not cause huge spikes in your blood sugar level.
    Most of these vegetables are very high in fiber, which means they are more slowly digested and converted into glucose.
  24. Pumpkin
  25. Acorn squash
  26. Butternut squash
  27. Carrots
  28. Corn
  29. Hominy
  30. Peas
  31. Zucchini
  32. Yellow squash
  33. Spaghetti squash
  34. Sweet potatoes
  35. Yams  
    Non-Starchy Vegetables
    You can eat as many non-starchy vegetables as you like to fill yourself up and enjoy plenty of nutrient-dense foods. The following are excellent vegetables that are low on the GI.
    You can choose fresh, frozen, or canned varieties with no added ingredients.
  36. Beets
  37. Asparagus
  38. Broccoli
  39. Cauliflower
  40. Brussels sprouts
  41. Celery
  42. Cucumber
  43. Green beans
  44. Sprouts
  45. Kale
  46. Lettuce
  47. Spinach
  48. Mustard greens
  49. Collard greens
  50. Cabbage
  51. Mushrooms
  52. Onions
  53. Garlic
  54. Leeks
  55. Spring or green onions
  56. Red Bell Peppers
  57. Okra
  58. Radishes
  59. Rhubarb
  60. Tomatoes
  61. Tomato juice
  62. Vegetable juices with no added sugars
    Fruits
    While fresh fruits do contain natural sugars, they are also high in fiber, which slows down the metabolism of the carbohydrates in them and releases them more slowly into your system, resulting in a steadier blood sugar level.
    Opt for whole fruit that has been minimally processed. Avoid fruit juices, as they do not contain the necessary fiber to keep them low on the GI.
  63. Apples
  64. Pears
  65. Avocados
  66. Bananas
  67. Cherries
  68. Sour cherries
  69. Watermelon
  70. Grapefruits
  71. Oranges
  72. Peaches

Zero Carb Foods
These foods are naturally carbohydrate-free or contain very few natural sugars. Meats, fish, oils, and fats fall into this category. Always prepare these foods simply and stay away from breading, batter, or frying methods. Eat high-fat meats and all fats in moderation.

  1. Chicken
  2. Turkey
  3. Beef
  4. Pork
  5. Game meats
  6. All fresh fish
  7. Most fresh seafood
  8. Lean lunch meat
  9. Eggs
  10. Olive Oil (less than one teaspoon)
  11. Coconut Oil (less than one teaspoon)
    Dairy Products
    Products made from cow’s or goat’s milk contain natural sugars in the form of lactose. In minimally processed forms, lactose will not significantly raise blood sugar if you eat them in moderation.
    Never select dairy products with added sugars, full fat has less carbs than nonfat dairy.
  12. Milk
  13. Low-Fat Yogurt
  14. Cottage Cheese
  15. Cheddar Cheese
  16. String Cheese
  17. Mozzarella Cheese
    Other Foods and Beverages
    These are foods that can be used as condiments or seasonings, as well as beverages that can help keep your blood sugar steady.
  18. Sugar-free hard candy or chewing gum
  19. Sugar-free jam or jelly (one teaspoon)
  20. Sugar-free syrup
  21. Herbs- fresh or dried
  22. Spices of all kinds
  23. Lemon or lime juice
  24. Vinegar
  25. Coffee
  26. Tea
  27. Club soda
  28. Sparkling water
  29. Low-sodium broth

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