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.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.
Barley
Bulgar
Converted rice
Quinoa
Lentils
Corn tortillas
Oatmeal (rolled or steel-cut)
Oat bran
Muesli with no added sugars
Whole-wheat tortillas
100% stone-ground whole wheat or pumpernickel bread
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.
Cashews
Peanuts
Peanut butter made with only nuts and salt
Almond butter made with only nuts and salt
Cashew butter made with only nuts and salt
Chia seeds
Garbanzo beans
Pinto beans
Black beans
Kidney beans
Lima beans
Butter beans
Soybeans
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.
Pumpkin
Acorn squash
Butternut squash
Carrots
Corn
Hominy
Peas
Zucchini
Yellow squash
Spaghetti squash
Sweet potatoes
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.
Beets
Asparagus
Broccoli
Cauliflower
Brussels sprouts
Celery
Cucumber
Green beans
Sprouts
Kale
Lettuce
Spinach
Mustard greens
Collard greens
Cabbage
Mushrooms
Onions
Garlic
Leeks
Spring or green onions
Red Bell Peppers
Okra
Radishes
Rhubarb
Tomatoes
Tomato juice
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.
Apples
Pears
Avocados
Bananas
Cherries
Sour cherries
Watermelon
Grapefruits
Oranges
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.
Chicken
Turkey
Beef
Pork
Game meats
All fresh fish
Most fresh seafood
Lean lunch meat
Eggs
Olive Oil (less than one teaspoon)
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.
Milk
Low-Fat Yogurt
Cottage Cheese
Cheddar Cheese
String Cheese
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.
Sugar-free hard candy or chewing gum
Sugar-free jam or jelly (one teaspoon)
Sugar-free syrup
Herbs- fresh or dried
Spices of all kinds
Lemon or lime juice
Vinegar
Coffee
Tea
Club soda
Sparkling water
Low-sodium broth
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