What carbs don t spike blood sugar

By Isabella Storyclaire

last updated November 18, 2024

Contributions sourced from

12 foods that wont raise blood sugar

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Exercise and medication are the only things that can bring down blood sugar acutely. However, certain foods, such as leafy greens, whole grains, eggs, and nuts, will not raise it as much as others and can help lower long-term fasting glucose levels.

This means these foods will not raise a persons blood sugar, also known as blood glucose. These foods may also help them avoid a blood sugar spike. In addition to diet changes, staying or becoming active is also important.

This article details which foods a person can add to their diet plan. Individuals may prevent prediabetes or type 2 diabetes by adding more of these foods, spices, and drinks to their diet.

Protein helps the body maintain and repair itself. Protein also increases satiety, so relying on protein to feel full instead of bread, rice, or pasta may be a good way for a person to manage their blood sugar.

Fish is a good source of protein. It is low in unhealthy fats and a good source of omega-3 fatty acids. Options include:

salmon
trout
albacore tuna
mackerel
halibut

Fish can also be quick and easy to prepare. For example, by seasoning a filet with salt, pepper, and lemon and baking at 425F (218C) for 20 minutes until the flesh is flaky.

Garlic has the potential to help manage blood sugar. Reports have shown garlic intake can lower fasting blood glucose, which is a persons blood sugar level when they have not eaten.

Garlic has a very low GI of 1030, so it will not increase blood sugar levels. A person can add more garlic into their meals by trying this garlic spread it can last for a week and replace butter or salad dressing.

Sour cherries have the chemical anthocyanins. Older studies have shown that anthocyanins may protect against type 2 diabetes and obesity.

A person can include sour cherries as well as other unsweetened red or purple berries, which all have a lower glycemic index and are rich sources of anthocyanins. For dessert, try this no-added-sugar cherry crisp.

The acetic acid in apple cider vinegar reduces certain enzymes in the stomach. A 2019 study reported that apple cider vinegar can improve insulin sensitivity after meals.

A person can drink 20 milliliters (ml), which is around 4 teaspoons of apple cider vinegar in 40 ml (1/3 cup) of water before they eat to help reduce a spike in blood sugar.

Leafy greens are high in fiber and nutrients such as magnesium and vitamin A. These nutrients can help lower blood sugar. Leafy greens that a person can add to their diet include:

Eating more leafy greens per day may lower a persons risk of developing type 2 diabetes, according to a 2016 study.

All leafy greens have a low GI. Per 1 cup, spinach even has a glycemic load (GL) of less than 1.

Chia seeds are beneficial and high in fiber and healthy fats, omega-3s, calcium, and antioxidants. Studies have shown that diets high in chia seeds can help lower a persons bad cholesterol and triglycerides, a type of fat.

Chia seeds have a GI of 30, which doctors consider low, and people can easily add them to recipes. The gooey texture works as a thickener in this pudding recipe without the maple syrup. A person can also try this low carb pizza crust using chia seeds and cauliflower.

Cacao is the base for chocolatey spreads and treats such as cocoa butter and chocolate. Before confectioners add sugar, it is bitter, like dark chocolate.

Cacao seeds are high in antioxidants. They also contain a flavonol known as epicatechin, which regulates glucose production by activating key proteins. They can help stabilize blood sugar, even in people who already have diabetes.

A person can replace milk chocolate with dark chocolate that contains 70% or more cacao. They can also use cacao nibs as toppings for yogurt, smoothies, and desserts.

Almonds can help regulate and reduce rises in blood sugar after meals and help prevent type 2 diabetes.

A 2018 study shows that almonds and peanuts may improve fasting and post-meal blood glucose levels. However, a 2021 study found an association between nut consumption and increased insulin resistance.

The small amounts of carbohydrates in almonds and other nuts are primarily fiber. A person can roast almonds with cayenne and cumin to create a healthy snack or try this Chinese chicken noodle salad. For the noodle salad, people may want to use kelp (seaweed) or shirataki (yam) noodles, which have low-to-no carbs.

Individuals can choose nuts such as pistachios, walnuts, and macadamias instead of crackers and other snacks.

Whole grains, such as millet or quinoa, can be a better choice than white grains, which are high in carbohydrates and can cause blood sugar spikes. Whole grains have higher amounts of fiber, phytochemicals, and nutrients and can help to regulate blood sugar.

A 2020 review found that eating high fiber whole grains or pseudocereals benefited insulin sensitivity and reduced blood sugar response after meals. However, it is important to note that whole grains still contain carbohydrates, and people should be aware of appropriate portion sizes.

Some people may avoid eggs because they contain a high amount of cholesterol. However, a 2021 review indicates that eggs are a nutritional, healthy choice. In addition, a 2017 study suggests that eating 612 eggs a week may be safe.

As with all pure protein sources, eggs can make a person feel full. Hardboiled eggs may work as a satisfying snack or quick breakfast.

There are several apps that make it easier to spot healthier eating choices. People can use these to check the carbohydrate and sugar content of foods. This can help them avoid spikes or intake of sugar and carbohydrates. These apps include:

To help prevent type 2 diabetes and prediabetes through diet, people can avoid foods that are high in sugar. They can also consider lowering the amount of total carbohydrates and sugar they consume.

Certain foods, such as leafy greens, whole grains, eggs, and nuts, will not raise blood sugar as much as other foods and can help lower a persons long-term fasting glucose levels.

However, the most important way to help avoid the onset of type 2 diabetes if a person is insulin resistant is to lose weight if necessary, exercise regularly, and follow a balanced, whole-food diet. They can also aim to choose lower GI foods where possible. No single method, food, or workout will take the place of the long-term benefits of a healthy diet.

On The Table

Searching for foods that dont spike glucose? If you have been diagnosed with type 2 diabetes or are just trying to regulate blood sugar levels, finding snacks and meals full of foods that wont raise blood sugar is key.

These diabetes-friendly foods can be the building blocks of healthy, satisfying meals. Ahead, find a full list of foods that do not raise blood sugar.

How Does Food Impact Blood Sugar?

To understand how food can impact blood glucose (AKA blood sugars), its important to first know the three main macronutrients in food. Macronutrients are the nutrients your body uses in the largest amounts, and they contain different amounts of micronutrientslike vitamins, minerals, and phytochemicals (beneficial plant compounds).

Mastering Macronutrients

The three main macronutrients in food are carbohydrates, protein, and fat. Each type of macronutrient can affect blood sugar in a different way. For example, foods containing carbohydrates have a higher impact on blood sugar since carbs generally have a higher glucose level.

Carbohydrates have a unique effect on blood sugar. Within 15-30 minutes after ingestion, the carbohydrates you consumed as part of your meal or snack can raise your blood sugar. If you are diabetic, testing your blood sugar levels regularly allows you to adjust insulin (a key hormone in balancing blood sugar) administration to your meals.

The order in which you eat your food can also impact your levels of blood sugar. In a recent study, researchers found that eating vegetables or protein before carbohydrates may lower glucose levels significantly. Since complications of diabetes can lead to disease and even death, this understanding is helping doctors and dietitians to improve diet recommendations.

Avoiding a spike in blood sugar involves being aware of how much glucose a certain food contains. You can usually assess this by looking at the number of carbohydrates and added sugars in a food.

Comparing the number of carbohydrates to the amount of blood sugar-balancing nutrientslike healthy fats, protein, fibercan help you decide if a specific food is right for you.

Understanding Glycemic Index & Glycemic Load

The glycemic index (GI) is another way to measure the effect food has on blood sugars. Foods that are higher on the scale are digested and absorbed more quickly, causing swift changes in blood sugar.

GI uses a scale from 0 to 100 to assess the effect food will have on blood sugar levels. Foods are ranked according to where they fall on the scale:

Low GI: 1-55

Medium GI: 56-69

High GI: 70+

Since GI values generally come from a research setting where foods are compared to an equal amount of sugar, scientists further refined the process of predicting changes in blood glucose by developing glycemic load (GL).

Glycemic load takes into account the average portion size consumed during a meal. Unlike the GI, GL operates on a smaller scalespecifically 1 to 60with the following ranges:

Low GL: 1-10

Medium GL: 11-19

High GL: 20+

To illustrate GI versus GL, it is helpful to take a look at blueberries. The GI for blueberries is 53, which may be perceived as bordering the medium range. However, when you take a look at the GL for blueberries, cup comes in at 2.4which is definitively low.

When we use the measures of GI and GL for blueberries, we can see that this small but delicious fruit can make a sweet substitution for sugar without raising blood sugars. For example, you could add blueberries to oatmeal, yogurt, or smoothies in the morning to help keep blood sugars balancedwithout sacrificing taste!

You dont have to use GI or GL when making food decisions. However, understanding where certain foods fall on the scales can help you make more informed food decisions.

List of Foods That Do Not Raise Blood Sugar

The following lists of low GI and low GL foods can help reduce your risk of diabetes (or help you regulate your blood sugars if you already have diabetes). Remember, mixing and matching these foods for balanced meals, as opposed to obsessing over or only eating one type of food, can ensure you get all the nutrients you need.

While the composition of these foods is blood sugar-friendly, keep in mind that portion sizes still matter.

Fruits

Fruits are often demonized for containing higher amounts of natural sugars. However, fruits contain plenty of other vitamins and minerals to make eating them worth your while.

Some fruity foods that can help balance blood sugar include:

1. Apples 2. Apricots 3. Blueberries 4. Cherries 5. Grapefruit 6. Grapes 7. Kiwi 8. Mango 9. Orange 10. Pear 11. Peach 12. Pineapple 13. Plums 14. Prunes 15. Raspberries 16. Strawberries

Vegetables

Like fruits, vegetables are packed with a plethora of nutrients. As mentioned above, vegetables can help balance your blood sugar, especially when you consume them at the beginning of your meal.

The following foods are great ideas to incorporate to your next snack or meal:

17. Asparagus 18. Bell Peppers 19. Cabbage 20. Carrots 21. Celery 22. Corn 23. Cucumber 24. Eggplant 25. Leafy greenslike arugula, lettuce, spinach, kale 26. Mushrooms 27. Onions 28. Peas 29. Squash 30. Tomatoes

Beans & Legumes

The legume food group, which often includes beans and peas, contains many nutritious foods that can bulk up your meal. These foods generally contain higher levels of protein to help balance blood glucose.

Enjoy the following legumes and related foods, including:

31. Butter beans 32. Chickpeas and hummus 33. Green beans 34. Lentils 35. Navy beans 36. Pinto beans 37. Snow peas

Healthy Fats

Foods naturally containing healthy fats can help you feel full without raising your blood sugar. Some popular picks include:

38. Almonds 39. Avocados 40. Flaxseed 41. Hazelnuts 42. Peanuts 43. Pecans 44. Pistachios 45. Pumpkin seeds 46. Olives and olive oil 47. Sunflower seeds 48. Walnuts

Whole Grains & Quality Carbohydrates

Regular refined grains can dramatically increase blood sugar levels. Whole grains, on the other hand, take longer to digest. This means the body extracts its carbohydrates over a longer amount of time, making it an ideal option for balancing blood sugars.

While whole grains still contribute to carb counts, they are also considered a good source of fiber and protein. This means that while they still affect blood sugar, they wont cause a blood sugar spike as you would see with a slice of regular white bread.

Experiment with the following low-glycemic grains:

49. Barley 50. Black wild rice 51. Bulgur 52. Cooked quinoa 53. Oat flour 54. Rolled oats 55. Rye 56. Sprouted grains 57. Wheat tortilla 58. Whole wheat pasta

Dairy

One ingredient to be wary of in dairy is added sugar. Many flavored productslike chocolate milk and yogurtoften containadded sugar and outweigh the potential health benefits for you. Each brand differs, so its important to look at the label before deciding which item is right for you.

Overall, however, dairy can add protein and needed nutrientssuch as calcium and vitamin Dto your diet. Fermented forms of dairy can contribute to probiotics, which may have additional benefits for people with diabetes.

Lower glycemic dairy does include:

59. Cheddar cheese 60. Cottage cheese 61. Feta cheese 62. Goat milk 63. Kefir 64. Low-fat custard 65. Skim milk and cheese 66. Whole milk 67. Yogurt

Lean Protein

Lean proteins, like their name implies, offer the body protein. However, they can also counteract the effects of carbohydrates by helping to keep blood sugar levels in check. With lower levels of saturated fats, lean proteins are also healthier for your heart.

Try adding the following forms of low-glycemic, lean protein to your weekly menu:

68. Chicken 69. Eggs 70. Ground beef 71. Ground pork 72. Shellfish 73. Soy products 74. Turkey 75. Tofu

A Final Word on Foods That Wont Raise Blood Sugar

While portion sizes still come into play, eating plenty of the low-glycemic foods listed above can work wonders for your blood sugar. Plus, these foods also provide plenty of vitamins and minerals along with blood sugar-balancing nutrients like fiber.

Creating a colorful and healthy plate contributes to overall wellness, and can also help protect you against developingor worseningdiabetes.