Diabetes: 18 Foods That Don’t Raise Blood Sugar

Maintaining stable blood sugar levels is important for overall health, where regular consumption of foods high in sugar and carbohydrates is a risk factor for developing diabetes later in life, especially if there is a family history of diabetes. Including the right foods in your diet can play an important role in achieving balance.

In an interview with HT Lifestyle, Dr Lalita Paley, founder of Moder/At & Formen, advised to focus on nutrient-rich options that will not cause sudden blood sugar spikes and drops and avoid certain Indian foods. Recommended that do not increase blood sugar –

1. Switch from white rice to red or brown rice or quinoa. Red/brown rice may have similar calories but it won’t spike your post-meal blood sugar as much.
2. Include millet/jowar flour instead of flour.
3. Include as many pulses and beans as possible such as kidney beans and black beans as they do not significantly increase blood sugar.
4. Include pulses like chana dal and moong dal in your diet as far as possible.
5. Leafy greens like spinach and kale and antioxidant-rich berries like blueberries and raspberries provide vitamins and fiber without spiking blood sugar.
6. Avocados and nuts like almonds, walnuts and olive oil, if available, provide healthy fats, which contribute to keeping blood sugar levels stable.
7. Salmon, rich in omega-3 fatty acids, supports heart health with minimal effect on blood sugar.
8. Cauliflower and broccoli are versatile, low-carb options, while chia seeds provide sustained energy without spikes.
9. Garlic’s ability to regulate blood sugar adds flavor to food.
10. High-protein eggs and Greek yogurt are low-carb options that promote stable blood sugar.

He further added, “The most important thing when dining out is to make sure you get the order right. First eat salad/vegetables, then eat protein and fat. Carbs and sugars should be taken last. Apart from these foods, moderation is important to maintain a balanced diet. A unique product like Modar/Et will also help reduce the amount of sugar and carbs entering the body. This can be a valuable asset in your journey toward optimal health while still eating your favorite foods.

Bringing her expertise to the same, Miloni Bhandari, Clinical Dietitian and Functional Nutritionist at Surya Mother and Child Super Specialty Hospital, Pune, added to the list and recommended –

1. leafy greens: Spinach, kale and lettuce are low in carbohydrates and high in essential nutrients.
2. Broccoli: Rich in fiber and antioxidants, broccoli is a great choice for blood sugar control.
3. Avocado: Rich in healthy fats and fiber, avocado has minimal effect on blood sugar.
4. Jamun: Fresh berries like blueberries, strawberries and raspberries contain antioxidants and are lower in sugar than many fruits.
5. Nuts: Walnuts, almonds and pistachios provide healthy fats and protein without spiking blood sugar.
6. Chia seeds: Rich in fiber and omega-3 fatty acids, chia seeds help stabilize blood sugar levels.
7. Greek Yogurt: Organic, protein-rich Greek yogurt is lower in carbohydrates than regular yogurt. After reading the nutrition information it is essential to choose wisely and pay attention to added sugars.
8. fish: Salmon, mackerel and sardines provide omega-3 fatty acids and protein without affecting blood sugar.
9. Eggs: A versatile and protein-rich option, eggs do not have a significant impact on blood sugar levels.
10. olive oil: The monounsaturated fats present in olive oil make it a heart-healthy choice without spiking blood sugar.
11. Cauliflower: A low-carb option, cauliflower can be used in a variety of recipes without affecting blood sugar.
12. cinnamon: This spice may increase insulin sensitivity, which helps control blood sugar levels.
13. Celery: Celery contains negative calories and helps a lot in controlling blood sugar levels.
14. Cucumbers: A nutritious food with high water content and low calories, cucumber serves as a perfect snack.

Adding these foods to your diet may contribute to stable blood sugar control and promote overall well-being. Always consult a health care professional for personalized dietary advice.