Foods with a low glycemic index (GI) may help people lower or manage their blood sugar levels. For people with diabetes, foods and beverages that the body absorbs slowly are often recommended because they do not cause spikes and dips in blood sugar. Examples include whole grains, nuts, legumes, some fruits, non-starchy vegetables, and lean proteins. People who are looking to manage their blood sugar levels may want to consider foods with low or medium GI scores. People can also pair foods with low and high GI scores to ensure that a meal is balanced.

1) Stone-ground whole wheat bread: Many foods have high GI scores and can cause a spike in blood sugar levels. However, consuming whole grain foods has been associated with a lower risk of type 2 diabetes. One 100% stone-ground whole wheat bread have low GI scores than regular whole wheat bread because the ingredients go through less processing. Processing removes the fibrous outer shells of grains and cereals. Fiber slows digestion and helps stabilize blood sugar levels.

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

2) Fruits: Except pineapples and melons, most fruits generally have low GI scores because most of them contain lots of water and fiber to balance out their content of fructose, a naturally occurring sugar. However, ripen fruits, and juices typically have very high GI scores because juicing removes the fibrous skins and seeds. Therefore, fresh fruit is preferable.

3) Sweet potatoes and yams:  White potatoes have a high GI score compared to Sweet potatoes and yams— although they are still relatively high — and are very nutritious. Sweet potatoes are a good source of fiber, potassium, zinc, and vitamins A and C. Try to include sweet potatoes and yams in moderation and avoid white potatoes and products typically made from them, such as French fries and mashed potatoes.

4) 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: 1) reduce glucose and insulin responses after meals, 2) improve insulin sensitivity, 3) help regulate blood sugar, 4) reduce levels of blood lipids (fats). Researchers 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 preferred than the processed oats, instant oats, and cereal bars.

5) Most nuts and seeds: Nuts are very rich in dietary fiber, plant protein, unsaturated fatty acids, and other nutrients, including antioxidant vitamins, phytochemicals, such as flavonoids, minerals, magnesium and potassium and have low GI scores. The American Diabetes Association notes that nuts can be beneficial for diabetes and are a good source of fiber and omega-3 fatty acids.

6) Legumes: Legumes, such as beans, peas, chickpeas, and lentils, have very low GI scores and are good sources of nutrients, fiber, complex carbohydrates, and protein that can help people maintain healthy blood sugar level. Even baked beans also have a low GI score unless sweetened. People with diabetes should avoid legume products that contain added sugars and simple starches, or packaged in syrups, sauces, or marinade since significantly increase a product’s GI score.

7) Garlic: Garlic is a traditional remedy for diabetes and many other conditions. The compounds in garlic may help lower blood sugar by improving insulin sensitivity and secretion. Garlic supplements helped manage blood sugar and cholesterol levels in people with Type 2 diabetes patients.

8) Yogurt: Yogurt consumption may help reduce the risk of Type 2 diabetes. After eating yogurt, people feel fuller and may help with blood sugar management. It is best to avoid sweetened or flavored yogurts, and unsweetened yogurt can be healthy alternatives.

Other ways to lower blood sugar levels: Eating a healthy, well-balanced diet is key. Additional strategies 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.

People with diabetes may also need to take medications and check their blood sugar levels regularly and consult a doctor to reduce the risk of experiencing potentially dangerous symptoms and complications.

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