If you have diabetes, you know how difficult it gets to control blood sugar levels through diet. As half of the foods we usually eat spike our blood sugar, lowering it becomes another challenge.

Since bodies with the problem of diabetes do not produce enough insulin or use it correctly to control the blood sugar, which causes glucose accumulation in the blood, luckily, there are foods with a low glycemic index (GI) that help lower and control the condition.

GI measures the specific food impact on blood sugar level on a scale of 1 to 100. Low-GI foods have high amounts of fiber, minerals, and vitamins.

• Cinnamon can improve insulin sensitivity and lower blood sugar levels.
• Fenugreek may help lower blood sugar by improving insulin secretion.
• Bitter melon may increase insulin production and glucose uptake.
• Apple cider vinegar may help lower blood sugar after a meal.
• Berries, especially blueberries and strawberries, may improve insulin sensitivity.
• Regular physical activity increases insulin sensitivity and helps regulate blood sugar.

Eating foods that have low to medium GI scores helps improve blood sugar levels over time. Here are some of the best foods for people looking to regulate their blood sugar through diet.

Most fruits have a low IG score of 55 or below because they mostly contain water, healthy carbohydrates, and fiber that naturally balances out the present sugar (fructose) in fruits. Ripe fruits have higher IG scores than fresh fruits because the juice removes the fibrous skins and seeds as the fruit ripens.

Fruits to eat: apples, bananas, berries, oranges, apricots, peaches, plums, and grapefruit.

Fruits to avoid: Pineapples, melons, fruit juices, and dates.

Vegetables are healthy for people with diabetes, but starchy vegetables such as potatoes, yams, sweet potatoes, and plantains have a higher GI score, and you should eat them in moderation to keep your blood sugar in control.

Vegetables to eat: broccoli, yams (in moderation)

Most whole grains have higher GI scores and can spike up blood sugar. So, people with diabetes have to look for whole-grain foods that are fiber-rich because they aren’t digested quickly and lower the risk of type 2 diabetes.

Pumpernickel bread and brown rice have a low GI score of 55 or below because the ingredients are less processed. Processing removes the fibrous skin, and fiber helps stabilize blood sugar.

Whole-Grain Foods to Eat: stone-ground whole wheat bread, pumpernickel, brown rice, rye, barley, bulgur, and buckwheat.

Whole-Grain Foods to Avoid: white bread, bagels, sugary bread.

Oats are another great food option for people with diabetes because they have a higher amount of soluble fiber, a low glycemic index score, and the presence of beta-glucan. The less processed oats have the above three ingredients that control blood glucose by improving insulin sensitivity.

The Oats that You Can Enjoy: stone-ground oats, steel-cut oats, and rolled oats.

The Oats You Need to Avoid or Control the Consumption: processed oats, instant oats, and cereal oats.

Seafood usually doesn’t have GI value as it does not contain carbohydrates. Rather, it contains many valuable nutrients, including vitamins, proteins, fatty acids, minerals, and antioxidants that help regulate and prevent type-2 diabetes. Protein and vitamins in fish slow digestion and control sugar spikes.

Seafood you can eat: salmon, sardines, and cod.

Fish to avoid: shark, tilefish

Nuts are a significant source of dietary fiber and healthy fats and also have low glycemic value along with many beneficial nutrients, unsaturated fatty acids, antioxidants, minerals, and vitamins such as vitamin E, magnesium, and omega-3 fatty acids. All these work together to improve heart and sugar-level health and stabilization.

Nuts for people with diabetes to eat: walnuts, almonds, cashews, and peanuts.

Flax and chia seeds control diabetes, packed with healthy and extremely beneficial nutrients. Both seeds contain fibers and low digestive carbs that help lower and regulate blood sugar. Apart from blood sugar maintenance, seeds also improve heart health.

Chickpeas, beans, and lentils have low GI scores and are rich in nutrients like magnesium, protein, complex carbohydrates, and fiber that helps to control blood sugar. The soluble fiber, slow starch digestion, and blood sugar remain controlled after meals.

Legumes to Eat for Blood Sugar Control: black beans, lima beans, hummus, lentils, chickpeas, and snow peas.

Yogurt has a very low GI score, and eating it daily reduces the risk of type 2 diabetes. But it’s not the case with other dairy products; milk, butter, and cheese have relatively higher GI scores.

The yogurt you can eat: Greek yogurt, plain, and unsweetened yogurt.

Garlic is one of the most beneficial ingredients when making a list of blood sugar-controlling foods. The compounds in garlic regulate blood sugar by improving insulin sensitivity and secretion in the blood.

You can use garlic by adding it to your salad, savory spreads, dips, cooked meals, and tea.

Diabetes is an increasingly common chronic disease that affects the body’s ability to regulate blood sugar. Even though many people control their diabetes, it’s important to improve your body’s insulin sensitivity.

People with diabetes must be very careful about what they eat and drink, as they could risk their blood sugar levels. These are some of the best foods to lower and regulate blood sugar.

The best way to lower your blood glucose is to follow a healthy, balanced diet and exercise regularly. When people with diabetes change their eating patterns and begin including high-fiber foods like whole grains, fruits, vegetables, and low-fat dairy products, they are more likely to control their glucose levels.

You must remember that you can’t change your genes and decide to control your blood sugar with diet and exercise. While it is important to ensure you follow a healthy diet and get enough exercise, there’s no such thing as a one-size-fits-all when managing your diabetes.

You have to find what works best to feel comfortable and confident in your ability to control your diabetes with the help of your diet and exercise routine.