If you’re trying to keep your blood glucose within a healthy range, you may be wondering which foods are best. Short answer: There are no foods that lower blood sugar.
That’s because the carbohydrates (and sometimes proteins) we get from food are converted into glucose, which acts as the body’s main source of energy. So most foods will cause at least a slight post-meal, or postprandial, increase in blood sugar.
The good news? “Food can definitely help support healthy blood sugar levels,” says Andrea N. Giancoli, MPH, RD.
Find out how below, with seven types of foods least likely to spike blood sugar, along with the glycemic impacts of the most frequently searched individual foods.
Glucose Glossary To understand how food affects blood sugar, it helps to learn the lingo.
Glucose: Known in blood as serum glucose or blood sugar, this is the body’s main source of usable energy. In food, glucose is one of three simple sugars, or monosaccharides, including fructose and galactose.
Insulin: Hormone produced and released by the pancreas that directs the flow of sugar from blood into cells for use.
Glucose spike: The release of sugar into the bloodstream following a meal in amounts that exceed the normal range. Can disrupt hormone balance when chronic.
Glycemic index: A score assigned to specific foods based on how quickly they cause insulin and blood sugar levels to rise after eating them.
Glycemic load: A value assigned to specific foods based on their glycemic index score and a standard portion size to better predict how they will impact blood sugar.
Fiber: Plant-based carbohydrate that your body can’t break down. When present in food, it can slow the absorption of digestible carbohydrate (sugar).
7 Foods That Support Healthy Blood Glucose Nuts and Seeds // Fibrous Vegetables // Whole Fruit // Whole Grains // Legumes // Fatty Fish // Vinegar
When trying to determine whether a food will spike your blood sugar, it’s helpful to consult its score on the glycemic index. A food’s GI score is based on how quickly it causes insulin and serum (blood) glucose levels to rise after eating it.
The glycemic index ranks food on a scale of 0 to 100 based on 50 grams of carbohydrates from that food. Pure glucose clocks in at 100, while a score of 55 and under is considered low and, therefore, unlikely to seriously spike blood sugar.
If you want to take that scrutiny further, consider a food’s glycemic load, which builds on the glycemic index by factoring the amount of a given food you’re actually likely to eat in one sitting when scoring its impact on blood sugar.
For instance, a beet’s GI score is 64, while rice scores 53. But you would have to eat nearly four cups of beets to reach 50 grams of carbs; with rice it’s just one cup. That makes the glycemic load of beets 6 compared with 18 for that of rice.
1. Nuts and seeds
Rich in unsaturated fat, fiber, and valuable minerals, nuts consumed daily can have a favorable effect on blood sugar levels as well as helping support healthy blood pressure and cholesterol levels.
“They’re higher in healthier fats and may potentially increase sensitivity to insulin,” Giancoli says. (Of course, nuts are still high in calories, so you should still eat them in moderation.)
Peanuts Almonds Cashews Walnuts Pecans Pistachios Brazil nuts Macadamia nuts Chia seeds Flaxseed (whole) Pumpkin seeds Sesame seeds Sunflower seeds Fenugreek seeds Does peanut butter spike blood sugar?
Among the foods most commonly searched for their effects on blood sugar, peanut butter that contains no added sugar has been found to have a healthy effect on blood glucose, no different than raw peanuts. That means consuming natural peanut butter, with its combination of high protein, fiber, and healthy fats.
Does almond milk spike blood sugar?
The diversity of almond milk formulations varies so widely it’s impossible to rule definitively on whether or not it will send serum glucose levels soaring. The difference is in how much sugar is added to the mixture. Almond milk is also typically low in protein, meaning it offers less of the nutrient to help slow sugar absorption.
If you want the real thing, consider making your own almond milk.
2. Non-starchy vegetables
Starchy vegetables like corn and potatoes are rich in nutrients, but they can bump up blood sugar levels relatively quickly. Their water-based counterparts — like asparagus, broccoli, leafy greens, peppers, summer squash, and tomatoes — are great choices when you’re trying to help support healthy blood sugar levels.
“They’re not causing a spike in your blood sugar, they’re lower in carbohydrates, and they add a lot to your meal,” Giancoli says.
Spinach Kale Broccoli Tomato Carrots Asparagus Mushrooms Squash Cabbage Cucumber Beets Cauliflower Brussels sprouts Celery Eggplant Collard greens Okra Radish Lettuce (romaine, arugula, butter) Do sweet potatoes spike blood sugar?
The glycemic response of sweet potatoes isn’t simply defined either, since it depends on how they’re cooked. Resistant starch, which normally isn’t digested and thereby helps limit blood sugar spikes, can be lost in cooking processes like roasting, baking, and frying. Boiling, however, helps preserve it.
Do carrots spike blood sugar?
As their appearance on the list above indicates, carrots do not significantly impact blood sugar. While their GI score can increase when cooked, they still fall within the low-GI threshold.
3. Whole fruit
Yes, fruit has a lot of natural sugar in it, but don’t let that deter you.
“We shouldn’t be worried about eating fruit and it spiking our blood sugar,” Giancoli says. “You’re not going to get that same spike as with sugar on its own.”
Plus, all that fruit sugar comes in a tidy package complete with fiber, water, and micronutrients. And research suggests a diet rich in whole fruits — especially blueberries, grapes, and apples — may be associated with healthy blood sugar.
If you’re looking for foods with a lower impact on serum glucose, whole fruits also tend to be a better choice than fruit juice and dried fruit, which lack the fiber and water, respectively, found in whole fruits. The fiber and water in whole fruit combine to naturally moderate consumption.
Apples Oranges Bananas Berries (blackberries, blueberries, raspberries, strawberries) Grapefruit Peaches Pears Plums Grapes Melon (honeydew, cantaloupe, watermelon) Apricots Avocados Cherries Kiwi Mango Nectarine Papaya Pineapple Tangerines Do dates spike blood sugar?
Despite their considerable sweetness, dates are not considered a high-glycemic fruit and have been found to support healthy blood glucose levels when consumed in moderation. They’re high in fiber, which helps slow absorption of their sugar content, an effect that can be enhanced by pairing dates with a fat and/or protein (e.g., nuts, cheese, turkey bacon).
Does cantaloupe cause sugar spikes?
People searching online are inordinately concerned about the glycemic impact of cantaloupe, likely because of its moderate GI score of 65. But cantaloupe’s high water and fiber content make it a safe option when the fruit is consumed in moderation.
Does watermelon spike blood sugar?
Don’t let watermelon’s glycemic score alarm you. While it clocks in at between 72 and 80 on the index, its water content spreads those carbohydrates out over a large volume of melon flesh, making its total glycemic load nominal.
Why doesn’t fruit spike blood sugar?
Fruit has a healthy effect on blood sugar for a couple of reasons. For starters, the fiber in fruit slows digestion, thereby slowing the absorption of the sugar that accompanies it. Additionally, the sugar in fruit consists primarily of fructose, which naturally has a lower GI score than glucose.
One caveat to the glycemic response from fruit regards ripening. The longer fruit is allowed to ripen, the higher its GI score is likely to climb. An unripened banana, for instance, can score as low as 31 on the glycemic index, while an overripe banana can rate as high as 57.
4. Whole grains
While refined carbohydrates (think sugar-sweetened breakfast cereals and white bread) can cause a rapid rise in blood sugar, whole grains don’t have the same effects. That’s likely because whole grains like quinoa and oats are a source of fiber and promote a slower rate of digestion compared to simple carbs.
Bonus: Sprinkle some cinnamon on your morning oats. Studies suggest consuming 3 to 6 grams of cinnamon per day may help to positively affect certain blood parameters.
Whole grain bread Brown and wild rice Oats Quinoa Whole grain pasta Air-popped popcorn Does oatmeal spike blood sugar?
Depending on the type and topping, oatmeal can spike blood sugar. But you can mitigate oatmeal’s impact on serum glucose by opting for steel-cut oats (GI score: 52) over rolled (58) or instant (82), and skipping syrup, sugar, or honey in favor of fresh fruit.
Does oat milk spike blood sugar?
As with almond milk, the specific formulation of oat milk will determine its effect on blood sugar. The less added sugar there is on the ingredient list, the less likely a particular oat milk will be to adversely impact serum glucose levels.
Oat milk is also generally low in protein compared with many milk alternatives, meaning it has less with which to slow the digestion of any sugar content.
Does popcorn spike blood sugar?
Plain popcorn on its own, whether air-popped, microwaved, or stove-popped, is considered low-glycemic and should not meaningfully affect blood sugar. However, many pre-packaged popcorns contain excess amounts of sugar, butter, and/or salt, which should be minimized to ensure the lowest impact to blood glucose.
Does sourdough bread spike blood sugar?
Sourdough is one of the lowest-scoring breads on the glycemic index, making it a terrific option for those looking to minimize spikes in blood sugar.
It’s believed that, in addition to its fiber content, sourdough’s fermentation helps further reduce the glycemic response. And the more whole-grain the sourdough, the better for blood sugar.
Does white rice spike blood sugar?
The fiber content of white rice is largely stripped away during processing, making it an inferior grain option for those concerned about blood sugar. Since white rice is simply brown rice without the bran and germ, its starch content is absorbed rapidly, and is therefore likely to spike blood glucose levels.
Better rice options for a healthier glycemic response include brown and wild rice, which retain the bran and germ. If you do plan to eat white rice, combine it with high-fiber and/or high-protein foods to slow sugar absorption. Beans, non-starchy vegetables, and lean meats are all good options.
Does corn spike blood sugar?
Whole corn is not considered a high-GI food. So, when consumed as kernels or straight off the cob, it doesn’t pose a serious blood sugar dilemma.
Of course, corn is the most widely produced feed grain in the U.S., appearing in 4,000 different products. As a result, corn may not be as healthy for serum glucose once processed into cornstarch, grits, and cornflakes. Therefore, it’s important to limit consumption of these foods if you’re concerned about blood sugar.
5. Legumes
Research has shown that beans, peas, lentils, and other legumes can help support healthy blood sugar levels. One possible reason: Legumes are a great source of fiber — particularly soluble fiber, which is known for helping to support healthy blood sugar levels. Two thirds of a cup of green peas, for example, has 6 grams of fiber, while a cup of cooked lentils has a whopping 16 grams.
Beans (black, white, navy, red, kidney, pinto) Peas Lentils Lima beans Chickpeas/garbanzo beans Edamame/soybeans 6. Fish high in omega-3s
Research has linked the consumption of fish rich in omega-3 fatty acids with better health. Not only is fish a great source of protein and healthy fats, it also provides some magnesium — especially salmon, mackerel, and halibut — an important micronutrient for supporting our health, Giancoli says.
Important when preparing fish is to avoid cooking methods that add excessive carbohydrates. That means favoring grilling and baking over breading and frying.
Salmon Mackerel Trout Cod Albacore tuna Herring Sardine 7. Vinegar
Research suggests acidic foods may help to lower the glycemic response to certain starchy foods. More specifically, studies suggest vinegar may be a promising food to help manage glycemic response, so go ahead and add some to your salad dressings and marinades.
How to Find Foods that Support Healthy Blood Sugar Want to fill your grocery cart with foods that help support healthy blood sugar levels? Giancoli offers these simple tips:
Choose foods that are as close to their natural state as possible. “The less processed, the better,” Giancoli says. Include plenty of high-fiber foods, especially those high in soluble fiber. Stock up on fruit and veggies. “Plant-based foods may help because they naturally come with fiber,” Giancoli says. For the most part, steer clear of refined carbohydrates and foods with added sugar. “That doesn’t mean you can’t have a treat,” Giancoli says. “You certainly can, but it has to be a part of a healthy balanced diet.” When you’re planning your meals, try to include all three macronutrients: carbohydrates, fat, and protein. We need carbohydrates to function, and adding healthy fats and lean protein to the mix will help slow the rate of digestion, which in turn slows down the release of glucose into the bloodstream, Giancoli explains.
How often you eat can also play a role. “If you have one large meal, you’re more likely to have a spike in blood sugar, and uptick in the insulin response,” Giancoli says. Eating smaller meals, and eating more often — for example, three square meals a day with one or two healthy snacks — will likely be more beneficial for maintaining healthy blood sugar levels.
