13 Foods That Won’t Raise Blood Glucose

Can you reverse prediabetes with diet?

Prediabetes occurs when your blood sugar is higher than what’s considered normal, but not high enough to be type 2 diabetes. A healthy diet is essential to reversing prediabetes.

There are no foods, herbs, drinks, or supplements that lower blood sugar. Only medication and exercise can.

But there are things you can eat and drink that have a low Glycemic Index (GI). This means these foods won’t raise your blood sugar and may help you avoid a blood sugar spike. In addition to diet changes, staying or becoming active is also important.

Learn which foods you can add to your diet plan. You may be able to prevent prediabetes or type 2 diabetes by adding more of these foods, spices, and drinks into your diet. Eat them as healthy alternatives to sugar, high GI carbohydrates, or other treats.

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Avocados

Polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs) are important components of a healthy blood sugar eating plan. They can improve insulin sensitivity. They can also help increase feelings of satiety, and have a healthy impact on blood pressure and inflammation. MUFAs are a key nutrient in avocados.

Studies have shown avocados can lower the risk of metabolic syndrome. This is a group of risk factors that can increase the risk of diabetes. It can also raise the risk of blood vessel disease like heart disease and stroke.

Avocados also have a low GI. For a unique, diabetes-friendly dessert, try making Oh She Glow’s natural, no sugar added, raw avocado chocolate pudding.

Tuna, halibut, and fish with omega-3 fatty acids

Protein helps the body maintain and repair itself. Since protein doesn’t impact blood sugar levels, it doesn’t have a GI ranking and won’t raise blood sugar levels. Protein also increases satiety, so relying on protein to feel full instead of bread, rice, or pasta may be a good way to manage your blood sugar.

Fish is a great source of protein. It’s low in unhealthy fats and a good source of omega-3 fatty acids. Good options include:

  • salmon
  • trout
  • albacore tuna
  • mackerel
  • halibut

Fish is also quick and easy to prepare. Season a filet with salt, pepper, and lemon and put it into an oven at 425°F (218°C). Bake for 20 minutes until the flesh is flaky.

Garlic

Garlic has potential to help manage blood sugar. Reports show garlic intake can lower fasting blood glucose, which is your blood sugar level when you haven’t eaten. Similar studies also suggest that onions have positive effects on blood sugar levels.

Garlic doesn’t have a GI ranking since it doesn’t have carbohydrates and won’t increase blood sugar levels. Add more garlic into your meals by trying this delicious garlic spread by An Edible Mosaic. It can last for a week and replace butter or salad dressing.

Sour cherries

While all fruits can raise blood sugar levels, some have a lower GI score — like sour cherries. Sour cherries have a chemical called anthocyanins. Studies have produced experimental evidence that anthocyanins may protect against diabetes and obesity.

If you’re a fan of fruits, try eating more sour cherries instead of bananas, pears, and apples.

If you’re planning dessert, skip the peach cobbler and try this paleo, no-added-sugar cherry crisp by I Breathe, I’m Hungry. Be sure to use sour cherries since regular cherries have a moderate to high GI score.