The foods we recommend below help lower your blood sugar, have a low glycemic index, and are high in fiber, helping to control blood glucose levels. Including them in your diet is key to managing diabetes, and if you’re not diabetic they help prevent you from developing it.
1/10 Rye bread
Bread is often a “forbidden” food for diabetics because it is rich in simple carbohydrates that immediately raise blood sugar. However, rye bread, spelt and 100% whole wheat bread have a glycemic index below 55, gradually releasing blood glucose and not causing sharp spikes.
2 /10 Sweet potato
Potatoes have a high glycemic index, raising blood glucose quickly, but sweet potatoes have low blood glucose and are equally nutritious.
3 / 10 Apple
With the exception of pineapple and melon, most fruits have a low glycemic index, especially apple and blueberries.
This is due to its high water content and fiber that compensates for its natural sugar (fructose).
Keep in mind that as fruits mature, the Glycemic Index (GI) increases. Fruit juices also have a high GI because some of the fiber is removed. So when you prepare them at home, at least don’t hang them and the loss will be less.
4 / 10 Oatmeal
Oatmeal has a double advantage:
It has an GI below 55 and contains a type of fiber (betaglucans), which helps maintain glycaemic control because it improves insulin sensitivity.
It is recommended in case of diabetes that is saved. Its flour is also healthy, although it should be consumed in small amounts because it is rich in carbohydrates (1 cup contains 28 g of carbohydrates).
5 /10 Nuts
They are delicious in dietary fiber and their GI is reduced.
They are also a source of phytochemicals such as flavonoids, minerals such as potassium and magnesium, and antioxidant vitamins that help improve insulin resistance.
Ideally, nuts should be as little processed as possible. Those with flavorings or coatings have higher GI values.
6 /10 Legumes
Chickpeas, lentils, beans or peas have reduced glycemic index and, above all, a lot of fiber.
Several research has shown that incorporating legumes into the diet improves glycaemic control and reduces the risk of coronary heart disease in people with type 2 diabetes.
Ideally, take 3 servings a week.
The medicinal virtues of garlic have been well known for centuries. But it has also been scientifically proven to contain compounds that help improve insulin resistance.
Research from the American Society of Chemistry has shown that its antioxidants protect the heart from diabetes-induced heart disease.
You can take it raw, add it to salads or use it as a dressing to flavor your dishes.
8 / 10 Cod
Fish, like meat, contains no carbohydrates, so its GI is 0.
However, a study of Norwegian women over 5 years found that consumption of cold-water fish, especially cod, helps control and prevent diabetes, which is not the case with meat.
Whenever possible, it is best to choose fish as a source of protein in your diet.
Taking yogurt daily helps reduce your risk of type 2 diabetes.
This was demonstrated in a major meta-analysis conducted in 2014, according to which yogurt is the only dairy that lowers the risk of this disorder.
Of course, yogurt should be natural. Sweetened or flavored sweeteners contain sugar and sweeteners that should obviously be avoided if you have diabetes.
10 /10 Avocado
Consuming 100g of avocado daily (a quarter of a large piece) helps lower cholesterol and glucose levels.
The reason is that it contains 9 g of fiber per 100 g of food, which prevents them from rapidly increasing blood glucose levels.
Good avocado fats also help improve cardiovascular health.