Photo: Laura James

What foods block sugar?

Best foods that help lower and control blood sugar Whole wheat bread. Fruits. Sweet potatoes and yams. Oatmeal and oat bran. Nuts. Legumes. Garlic. Fatty fish. More items...

medicalnewstoday.com - Foods to lower (or stabilize) blood sugar: Fruits, nuts, and more

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Share on Pinterest Consuming less-processed grains can help blood sugar levels in people with type 2 diabetes. Cavan Images/Getty Images We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. The bodies of people with diabetes do not produce enough insulin or cannot use insulin properly, causing glucose to accumulate in the blood. Choosing low glycemic index (GI) foods is one way to help manage the condition. For people with diabetes, foods and beverages that the body absorbs slowly are best because they do not cause spikes and dips in blood sugar. The GI measures the effects of specific foods on blood sugar levels. People who are looking to control their blood sugar levels should pick 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. Researchers suggest that low GI patterns of eating can improve a person’s blood sugar response over time. However, there is no evidence to suggest that eating a certain type of food can lower a person’s blood sugar levels in a diabetes-related emergency. Below are some of the best foods for people who are looking to maintain healthy blood sugar levels. Stone-ground whole wheat or pumpernickel bread Many kinds of bread have high GI scores and can cause a spike in blood sugar levels. So, for people with diabetes, many are worth avoiding. However, the consumption of whole grain foods has been associated with a lower risk of type 2 diabetes. Some breads are considered a good way to consume whole grain foods. Pumpernickel bread and 100% stone-ground whole wheat bread have low GI scores, at 55 or below on the GI scale. They have lower 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. The researchers behind a 2020 trial found that consuming less-processed grains caused an improvement in blood sugar levels for people with type 2 diabetes. A separate 2020 study involving people with type 2 diabetes also found that the particle size of the whole grains in bread had an impact on blood sugar levels. This reflects their level of processing. A 2021 review looked at the effect of millets, which have a low GI score. The researchers found that the regular consumption of millets, including sorghum, reduced average fasting blood sugar levels by up to 12% and decreased post-meal blood sugar levels by up to 15%. Breads to eat whole wheat, especially stone-ground whole wheat bread

pumpernickel

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spelt

rye

rice

bread made with ancient grains, such as emmer and einkorn

bread made from less-processed grains Breads to avoid white bread

bagels

other breads made from refined or highly milled grains

breads with added sugar

fruit breads and raisin toast

Most fruits Except for pineapples and melons, most fruits have low GI scores of 55 or below. This is because most fresh fruits contain lots of water and fiber to balance out their naturally occurring sugar, which is called fructose. However, as fruits ripen, their GI scores increase. Fruit juices also have very high GI scores because juicing removes the fibrous skins and seeds. So, fresh fruit is best. A study from 2020 that followed around half a million people in China for 7 years found that those who ate fresh fruit daily had lower rates of type 2 diabetes. Also, a large 2013 study found that people who consumed whole fruits — especially blueberries, grapes, and apples — had significantly lower risks of developing type 2 diabetes. The researchers also report that drinking fruit juices increased the risk of developing the condition. Fruits to eat apples

apricots

avocadoes

blackberries

blueberries

grapefruit

grapes

peaches

plums

raspberries

strawberries Fruits to enjoy in moderation dried fruit

watermelon

pineapple

fruit juice

overripe bananas

dates

Sweet potatoes and yams Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious. Some research indicates that the flesh of the sweet potato contains more fiber than the skin, indicating that the whole vegetable could be beneficial for those with diabetes. Reporting the findings of an animal study, the researchers also note that sweet potato consumption may lower some markers of diabetes. Although there is still no conclusive evidence to suggest that sweet potatoes can help stabilize or lower blood sugar levels in humans, they are undoubtedly a nutritious food with a low GI score. People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles. Potatoes to eat sweet potatoes

yams Potatoes to avoid white potatoes

French fries

mashed potatoes

Oatmeal and oat bran Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels. Oats also contain β-glucan, which can: reduce glucose and insulin responses after meals

improve insulin sensitivity

help maintain glycemic control

reduce blood lipids (fats) The authors of a 2021 meta-analysis of 103 trials looked at how β-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals containing β-glucan were linked to lower blood sugar levels than those without. Also, a 2015 review of 16 studies concludes that oats have a beneficial effect on glucose control and lipid profiles in people with type 2 diabetes. Determining the impact of oat consumption on type 1 diabetes requires more research, however. One serving is equal to half a cup. Good ways to enjoy oats stone-ground oats

rolled oats Oat products to limit processed oats

instant oats

cereal bars

Most nuts and seeds Nuts are very rich in dietary fiber and have GI scores of 55 or below. Nuts also contain high levels of plant proteins, unsaturated fatty acids, and other nutrients, including: antioxidant vitamins

phytochemicals, such as flavonoids

minerals, including magnesium and potassium A 2014 systemic review concludes that eating nuts could benefit people with diabetes. As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts. One serving is equal to one-quarter of a cup. Nut products to eat raw almonds

raw cashews

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raw walnuts

raw pecans

other tree nuts

raw peanuts

peanut butter

sunflower seeds Nuts with higher GI scores cashews

macadamia nuts

roasted or salted nuts

candied nuts

Legumes Legumes — such as beans, peas, chickpeas, and lentils — have very low GI scores. Even baked beans, which are not as preferable, still have a medium GI score. Legumes are also good sources of nutrients that can help maintain healthy blood sugar levels. These nutrients include: fiber

complex carbohydrates

protein A 2012 study found that incorporating legumes into the diet improved glycemic control and lowered the risk of coronary heart disease in people with type 2 diabetes. People with diabetes may wish to avoid legume products that contain added sugars and simple starches, such as those in syrups, sauces, or marinades. These additions can significantly increase a product’s GI score. Legume products to eat black beans

pinto beans

green beans

lima beans

navy beans

black-eyed peas

chickpeas

lentils

snow peas

hummus Legumes to limit any beans with added sugar

Garlic Garlic is a popular ingredient in traditional medicines for diabetes and a wide variety of other conditions. The compounds in garlic may help reduce blood sugar by improving insulin sensitivity and secretion. The authors of one 2017 study found that garlic supplements helped manage blood sugar levels, cholesterol, and lipid levels in people with type 2 diabetes. In a 2013 study , 60 people with type 2 diabetes and obesity took either metformin alone or a combination of metformin and garlic twice daily after meals for 12 weeks. Those who took metformin and garlic saw a more significant reduction in their fasting and post-meal blood sugar levels. Ways to add garlic to the diet eating it raw

chopping it and adding to dips, savory spreads, and salad dressings

sauteing it with vegetables

adding it to cooked meals

taking garlic capsules

Fatty fish Fish and other meats do not have GI scores because they do not contain carbohydrates. However, consuming fish containing the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid may help manage or prevent diabetes better than other types of meat. The researchers behind a 2021 study found that people who consumed oily fish developed type 2 diabetes at lower rates than those who did not. Also, participants who ate plenty of fatty fish in a 2017 study showed better glucose regulation after a meal than those who avoided fish. One 2014 study included data from 33,704 Norwegian women over a 5-year period. The researchers found that eating 75–100 grams of cod, saithe, haddock, or pollock daily reduced the risk of developing type 2 diabetes. However, the researchers were unsure if the reduction in risk was a direct result of eating the fish or if other healthy lifestyle factors, such as exercise, could have influenced the findings. Researchers have not found evidence of a link between mercury and diabetes. However, experts recommend limiting fish high in mercury, especially for pregnant people, those who are breastfeeding, and children. Fish products to eat anchovies