When you’re diagnosed with diabetes, one of the first changes that your doctor will recommend is cleaning up your diet. Suddenly even seemingly healthy foods are placed on a do-not-eat list. While you may start to feel like there are very few foods you can eat safely, you’ll be happy to hear that a handful of foods commonly assumed to be off-limits are actually healthy choices for those living with the condition.
These “off-limits” foods actually have a much lower impact on glucose levels than people think, and get the green light to include in a diabetes-friendly diet. The 10 on this list all have a low or medium glycemic load (GL), which is a measurement that factors in a food’s glycemic index and carbohydrates per serving to show how the food affects blood sugar, according to Oregon State University. Foods low on the scale break down more slowly in the body, which may produce fewer fluctuations in blood glucose and insulin levels. A GL of 10 or under is considered low, while 11 to 19 is medium, and 20 and above is high.
While no two people with diabetes will respond to a certain food the same way, here are 10 foods you may be surprised to learn may have little impact on blood sugar.
1. Carrots Are a Nonstarchy Food That Are Good in a Diabetes Diet
If you’ve been under the impression that carrots are a sugar-loaded danger food, you’re not alone. Although this is a common misconception, “it is simply not true,” says Rene Ficek, RD, owner and president of Seattle Sutton’s Healthy Eating in Ottawa, Illinois. Boiled carrots have a GL of 2, according to the University of Sydney. “Carrots are considered a nonstarchy vegetable, along with options such as broccoli and lettuce,” Ficek says. “These foods are safe for people with diabetes to eat at each meal without worry that glucose levels will spike.”
2. Sweet Potatoes Are Extra Glycemic-Friendly When Eaten With the Skin On
If you think living with diabetes means never enjoying a potato without a side of guilt, think again. Foods high in fiber, including sweet potatoes, can support healthy blood sugar levels. One small spud offers about 2 grams (g) of fiber, the U.S. Department of Agriculture (USDA) notes. “Fiber slows things down so it will slow digestion and slow absorption and slow any rise in blood sugar,” says Lauren Harris-Pincus, RDN, founder and owner of Nutrition Starring You in Somerset County, New Jersey. “Foods that are higher in fiber have a lower glycemic response.” Sprinkle cinnamon on top to enhance the flavor without cranking up the carb count. Boiled sweet potatoes have a medium GL of 11, according to the University of Sydney.
3. Bran Breakfast Cereal Is Less Likely to Spike Blood Sugar Than a Low-Fiber Variety
“People hear cereal, and they think carbs, carbs, carbs,” Harris-Pincus says. But that’s not necessarily the case — you just have to be smart about which type of breakfast cereal you choose. A low-fiber cereal like Rice Krispies is going to be digested more quickly than a bran cereal that’s very high in fiber, Harris-Pincus says. “And that’s going to raise your blood sugar more quickly compared to a high-fiber bran cereal that’s not sweetened, like Fiber One,” she says.
All-Bran breakfast cereal has a GL of 9, according to previous research published in The American Journal of Clinical Nutrition. It is also an excellent source of fiber with 10 g per ½ cup, according to Kellogg’s. Harris-Pincus says it’s tough to say which milk is best to pour over your cereal as it depends somewhat on the individual, but she says 1 percent milk is generally a good idea. “It’s a lowfat milk, but it has that protein to balance out the fact that there isn’t a lot of protein in the cereal,” she says. Dairy-free? Go for soy milk — it also contains protein, Harris-Pincus says.
4. Cottage Cheese Offers Protein at a Low Carbohydrate Cost
Many people assume that all dairy products contain equal amounts of carbohydrate and affect blood sugar in similar ways; but cottage cheese actually contains fewer carbs than yogurt or milk. “Low-fat cottage cheese is high in protein and low in carbohydrates, making it a terrific addition to a snack or a meal,” says Jill Weisenberger, RDN, CDCES, author of Prediabetes: A Complete Guide who is based in Newport News, Virginia. Cottage cheese has a GL of 0.6. Be sure to select a variety with no carb-containing additives, which are added to certain brands and can lead to a spike in blood sugar levels. “You don’t need extra carbohydrates in such a wholesome food,” Weisenberger says. “Be a label sleuth and choose a variety with only pure, simple ingredients, and no added carbohydrates.”
5. Barley Is a Versatile Grain That Provides Blood-Sugar-Friendly Fiber
Because barley is a grain, it might ring alarms in your head. And it does contain carbs but it also contains soluble fiber — and that’s why it doesn’t have a big effect on blood sugar, Harris-Pincus says. Per ½ cup, cooked pearled barley has about 3 g of fiber, notes the USDA. “Barley tends to be good for diabetes and lowering blood sugar because even though it’s a carbohydrate, it tends to form this gel that can help with carbohydrate absorption and decrease the rise in blood sugar,” she says. Barley has a GL of 9, according to the University of Sydney. As for how to incorporate it into your meals? “Everyone thinks of soup, but you can make it like any other grain and eat it like oatmeal with nuts, fruit, or a hard-boiled egg,” Harris-Pincus says.
6. Red Lentils Can Star in a Diabetes-Friendly, Plant-Based Meal
Boiled red lentils have a GL of 4, according to the University of Sydney. And like barley, lentils keep your blood sugar response in check because of fiber. A ¼-cup serving of red lentils contains 5 g of fiber, according to the USDA, and this makes them a good source of the nutrient. She suggests using lentils as a base for meatless sloppy joes, tacos, falafel, and meatballs. They are also an option for a plant-based soup. “There are so many things you can do with lentils,” Harris-Pincus says. “It replaces meat basically.” Try lentils for your next Meatless Monday.
7. With a Surprisingly Low Glycemic Load, Strawberries Are a Good Fruit for Diabetes
Strawberries are often thought to have more sugar than other fruits. But in reality, strawberries have the lowest amount of sugar per 1-cup serving when compared to popular fruits such as apples and oranges, with about 7 g per serving, according to the USDA. Strawberries have a GL of 1, according to the University of Sydney. “Strawberries can be the perfect low-calorie solution for someone with a sweet tooth,” says Mitzi Dulan, RD, Kansas City-based author of The Pinterest Diet: How to Pin Your Way Thin. “Research suggests that eating strawberries may help our bodies better use insulin, which can lower the amount needed to manage blood sugar after eating.” Preliminary research published May 2020 in Food & Function suggests that berries, including strawberries, may improve insulin sensitivity and help prevent diabetes and its complications.
8. Raspberries Are an Excellent Source of Fiber and Diabetes-Friendly
Like strawberries, the sweetness in these berries might make you think there’s no way they’re part of a diabetes-friendly diet. But hear us out: They have 8 g of fiber per cup, according to the USDA. “[That] is really high,” Harris-Pincus says. “That’s essentially one-third of your daily value of fiber for women in one serving.” Indeed, raspberries are an excellent source of fiber. The Academy of Nutrition and Dietetics says women should aim to take in 25 g of fiber per day. Raspberries also have a GL of 2, according to the University of Wisconsin-Madison School of Medicine and Public Health. If you like to snack on berries on their own, that’s great, but Harris-Pincus prefers to pair them with foods that offer protein and fat to balance out the fruit’s carbohydrate content. “Have them with cottage cheese and nuts, yogurt and whole-grain cereal like a parfait, on top of your smoothie bowl, or with a little piece of cheese for a snack,” she suggests.
9. Yogurt Balances Healthy Carbs and Protein, Making It a Great Snack for Blood Sugar
Yogurt has gotten a bad rap as a source of hidden sugar. While some flavored varieties have sky-high sugar counts, plain yogurt can be a smart choice for those monitoring their blood-glucose levels and has a GL of 3, according to previous research published in The American Journal of Clinical Nutrition. “Yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar,” Ficek says. “In fact, research has shown diets high in [certain] calcium-rich foods may even help to reduce the risk of developing type 2 diabetes.” A study published in Nutrients in January 2019 found a higher yogurt intake was associated with a lower risk of type 2 diabetes, though the researchers said more studies are needed because other calcium-rich foods such as milk didn’t show the same effect. When selecting yogurt, watch for added sugars. The best choice is plain nonfat yogurt, according to the American Diabetes Association.
10. In Moderation, Peanuts Are a Go-to Crunchy Snack for Diabetes
Peanuts aren’t usually thought of as the healthiest snack, but they don’t contribute to blood sugar spikes as you might think. That’s because peanuts contain very few carbs — with 7 g in a 1/3 cup serving — and have a GL of 1, according to previous research published in The American Journal of Clinical Nutrition. “[Peanuts have] a much higher fat ratio than carbohydrates, and they take longer to digest,” Harris-Pincus says. According to the USDA, 1-ounce of roasted and salted peanuts contains 15 g of fat. You can snack on peanuts by themselves “because they have a very low glycemic load and have their own package of protein, carb, and fat,” Harris-Pincus says. It’s easy to go overboard when snacking on peanuts, but because of the fat content, stick to the 1/3 cup serving size.
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