Top 9 food groups that do not raise blood sugar

Foods that do not raise blood sugar

Diabetes is a disease in which blood sugar is not well controlled because the body does not have enough insulin or does not use insulin as well as it should. This condition causes excess sugar in the blood, which can lead to serious health problems such as vision loss, heart disease, kidney disease.

According to experts, people with diabetes can control blood sugar by choosing foods that are low in blood sugar spikes in their diet. Carbohydrates are simply chains of sugar. When a person eats foods containing carbohydrates, blood sugar levels will rise. However, not all carbohydrates affect blood sugar equally.

Carbs are divided into two main categories: simple carbohydrates and complex carbohydrates. While simple carbohydrates break down and provide the body with energy quickly, complex carbohydrates are made up of long, complex chains of sugars, making them harder to break down. Because they take longer to break down, they don't cause blood sugar spikes once they enter the body. For people with diabetes, choosing foods with complex carbohydrates makes blood sugar management easier.

Here are 9 foods that don't raise blood sugar.

Dark green vegetables

Dark green vegetables are rich in vitamins A, C and K as well as minerals like iron and calcium, they are low in carbs and high in fiber, which helps control blood sugar. Dishes from dark green leafy vegetables such as kale in salads, kale in soups. Spinach or arugula can add a fresh crunch to savory sandwiches.

Dark green leafy vegetables are rich in vitamins A, C and K. (Photo: Freepik)

Spice

Some spices have hypoglycemic effects, which means they help lower blood sugar levels. Therefore, adding some spices like cinnamon, turmeric, ginger to food can help control blood sugar levels at every meal.

Non-starchy vegetables

Like dark green leafy vegetables, non-starchy vegetables are rich in fiber, low in carbs, and glycemic-friendly with no spikes in blood sugar. Some examples of non-starchy vegetables are onions, mushrooms, zucchini, broccoli, celery, and brussels sprouts.

Low glycemic fruit

Some sweet but low glycemic fruits like apples, pears, oranges, berries, grapefruit do not spike blood sugar levels. Most of these fruits are naturally low on the glycemic index because they mainly contain the sugar fructose and fiber.

Grains

Whole grains are foods with a low glycemic index. Unlike processed, refined grains such as white flour, unrefined whole grains contain mainly the germ and bran part of the grain. Whole grains mainly provide fiber, which helps slow the release of sugar into the bloodstream.

Some popular whole grain foods are brown rice, quinoa, and oats. Oats are a whole grain that has been shown to improve glycemic control and insulin sensitivity, thereby helping to keep blood sugar levels low.

In addition, nutritious, low-glycemic beans such as chickpeas, peas, and lentils are good foods for diabetic meals. These beans are rich in fiber, which helps keep blood sugar levels from skyrocketing because fiber slows down the breakdown of foods.

Healthy fats

Fat helps slow digestion, slowing the absorption of carbohydrates into the bloodstream. Adding healthy fats to your meals not only keeps you fuller for longer, but also keeps your blood sugar from spiked. Some healthy fats include olive oil, avocados, nuts like chia, flax, sunflower, and pumpkin.

Nuts contain healthy fats.

The protein

Proteins are like healthy fats, they help slow digestion, slowing the absorption of carbohydrates into the bloodstream. Besides, protein takes longer to break down, so it helps people feel full for a long time. Protein-rich foods such as quinoa, beans, rice, soy products, eggs, dairy products.

Sugar-free drinks

Sugary drinks are not healthy, especially for people trying to control blood sugar. Unlike natural sugars, the sugar in sugary drinks is refined sugar, if you drink this sugary drink your blood sugar spikes rapidly.

People who need to control blood sugar should drink more water instead of sugary drinks. Sugar-free carbonated water is also a better choice to satisfy cravings for carbonated drinks without worrying about increasing excess sugar.

Nuts

Nuts are full of unsaturated fats that are generally considered healthy fats. Research has shown that unsaturated fatty acids may play a role in blood sugar control through reducing insulin resistance. Nuts rich in unsaturated fats include walnuts, almonds, pistachios, pecans, and peanuts.