5 best foods to lower blood sugar and control diabetes

If you are diabetic or at risk of diabetes, you need to pay attention to regulate your blood sugar with a healthy diet, and always monitor the glycemic index of foods.

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This article has been medically reviewed by Samantha Cassetty, MD, developmental researcher (RD) and nutritionist. She works at a private healthcare center in New York City.

If you are diabetic, you need to pay attention to your food choices to ensure that your blood sugar is always at an appropriate level. For example, eating healthy carbohydrates, foods rich in fiber, and good fats can help prevent blood sugar spikes. However, says Dr. Deena Adimoolam, associate professor of medicine in endocrine, diabetes and bone diseases at the Icahn College of Medicine at Mount Sinai, eating foods that are too high in carbohydrates, which are high in sugar, can cause It can make it harder for you to control your condition.

Here are the best foods you can use to lower your blood sugar and maintain glycemic control.

What is the glycemic index?

Knowing the glycemic index of foods can help you choose the right diet for your diabetes. This index (GI for short) ranks carbohydrates by how quickly and how much they raise blood sugar levels after consumption. The index scale is scaled from 1 to 100.

Foods with a low glycemic index are high in fiber, vitamins, and minerals. Due to their high fiber content, these foods are digested slowly and have a slower effect on blood sugar. People with diabetes should try to eat more foods with a low glycemic index to avoid blood sugar spikes.

If you have diabetes, it's important to keep track of how much carbohydrate you're eating at each meal and every day. Foods with a high glycemic index can cause blood sugar spikes. 

Even if you don't have diabetes, eating a lot of high-glycemic foods can increase your risk of type 2 diabetes, heart disease, and obesity.

Here are some examples of low glycemic index foods you can eat to lower your blood sugar and prevent spikes.

1. Whole grains

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According to Dr. Adimoolam, eating whole grains, like brown rice, has less of an effect on blood sugar because they are not digested as quickly as other types of rice. Whole grains have more fiber.

A 2007 study in the journal Hormone and Metabolic Research found that eating a high-fiber diet (more than 30 grams of fiber per day), especially through whole grain products, can reduce risk of type 2 diabetes.

Examples of whole grains include:

1. Barley (GI = 22)
2. Brown Wheat (GI = 46)
3. Buckwheat (GI = 49)

2. Fruits and vegetables

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Fruits and vegetables contain healthy carbohydrates and are high in fiber. For people with diabetes, doctors recommend eating 5 servings of fruits (2 servings) and vegetables (3 servings) per day to maintain safe blood sugar levels. You should work with your doctor to come up with an eating plan that best suits your individual needs.

Most ripe fruit has a higher glycemic index than green fruit. 

Dr. Adimoolam says that eating the peel of the fruit is more beneficial because the peel is high in fiber and can help regulate blood sugar.

While all fruits have nutrients, dried fruit and fruit juices contain more concentrated natural sugars. So, when possible, eat whole fruit fresh or freeze it.

Dr. Adimoolam said most vegetables are beneficial for the health of diabetics. However, according to him, foods high in carbohydrates such as potatoes, sweet potatoes and bananas have a higher sugar content, so they should only be eaten in moderation.

Some examples of low-glycemic fruits and vegetables include:

1. Apples (GI = 40)
2. Orange (GI = 40)
3. Broccoli (GI = 10)

3. Oats

Oats have a lot of health benefits. (Photo: Shutterstock)

Oats are also a good choice for people with diabetes because of their low glycemic index and high fiber content.

A 2015 publication in the journal Nutrients found that eating a serving of whole-grain oats with at least 3 grams of soluble fiber per day can help people with type 2 diabetes control blood sugar levels by increasing insulin sensitivity. .

You should choose to eat chopped or rolled oats, because these oatmeals are less processed, which means they are absorbed into the bloodstream more slowly. Sugary instant oats should be avoided. If you're using oats with fruit or other ingredients, be aware of the added sugars and total carbs of all.

4. Nuts

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Nuts are low on the glycemic index, high in fiber and a good source of healthy fats. They also contain beneficial nutrients and vitamins, such as vitamin E, omega-3 fatty acids and magnesium, which improve heart health and contribute to a balanced diet.

A 2011 study published in the Journal of the American College of Nutrition found that eating more than 7 grams of nuts per day reduced risk factors for type 2 diabetes, such as high blood pressure. body mass (BMI) and waist circumference.

The healthiest nuts for people with diabetes are:

1. Almonds (GI = 20)
2. Cashews (GI = 20)
3. Peanuts (GI = 14)

5. Garlic

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There is evidence that garlic can help control blood sugar by raising insulin levels in the body. That's because certain compounds in garlic — including allici, allyl propyl disulfide, and S-allyl cysteine ​​sulfoxide — can help increase insulin sensitivity.

For example, a 2017 study published in the Journal of Food and Nutrition Research found that consuming between 0.05 and 1.5 grams of garlic (from supplements) per day was associated with reduced blood sugar levels. blood sugar in patients with type 2 diabetes.

So when cooking, try adding garlic powder or a few minced garlic cloves to you. 

However, you should still consult your doctor if you plan to eat a lot of garlic as it can cause bloating, nausea, heartburn and bad breath. Garlic can also be dangerous for people who are taking blood thinners.

So in summary:

For diabetics and glycemic control goals, foods rich in fiber, protein, and healthy fats are better than fast-acting carbohydrate foods such as high-sugar foods and processed grains.

The glycemic index helps determine which foods to eat, but remember that everyone reacts differently to those foods. 

According to Dr Adimoolam: 'Some foods that are considered low on the glycemic index can cause a person's blood sugar to rise more rapidly than others'. 

Your blood glucose level also depends on other factors, such as the medications you take or the supplements you incorporate in your diet. 

If you have diabetes or are at risk of developing it, you should consult with your doctor to determine an appropriate diet.