13 Foods That Won’t Raise Blood Glucose

Whole grains

When shopping or eating out, opt for whole grains (like millet or quinoa) instead of refined grains. Refined grains are high in carbohydrates and can cause spikes. Whole grains have higher amounts of fiber, phytochemicals, and nutrients, and can help to regulate blood sugar.

A study published in The American Journal of Clinical Nutrition found that whole grain consumption benefited insulin sensitivity. Fasting insulin rates were 10 percent lower after consumption.

Whole-grain bread has a GI score of 51, and whole-grain pasta has a GI score of 42.


Eggs are one of those foods that got a bad name because they contain a higher amount of cholesterol. But eating eggs doesn’t seem to hurt those with prediabetes. It’s also believed that dietary cholesterol isn’t as important, at least for those who don’t have type 2 diabetes.

Like all pure protein sources, eggs have a GI score of 0. Eggs can also increase fullness and reduce cravings. But what you add to eggs can counteract their health benefits.

It’s safe for healthy people, unless a doctor has advised otherwise, to consume eggs moderately, but hardboiled eggs may work as a satisfying snack or quick breakfast.


There’s a study suggesting that increasing your coffee (caffeinated and decaffeinated) intake by one cup a day may lower your risk of type 2 diabetes by more than 10 percent. But what you add to the coffee matters too. Avoid adding too much sugar, syrups, and milk to your coffee.

The bottom line

To prevent diabetes and prediabetes through your diet, avoid foods that have a high GI score. Also lower the amount of total carbohydrates and sugar that you consume. Low GI foods are foods that have a score of 55 or less.

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

  • Daily Carb – Nutrition Counter and Glucose Tracker
  • MyNetDiary Calorie Counter PRO
  • Carb Counting with Lenny

The most important way to avoid the onset of diabetes if you’re insulin resistant is to lose weight, exercise, and eat a balanced, whole-foods diet. No single method, food, or workout will take the place of the long-term benefits of a healthy diet.