4 Types of Foods That Won’t Raise Blood Sugar Levels

It’s no secret that sugary drinks, sweets, and other foods high in refined carbohydrates can raise blood sugar levels...fast.

When you’re managing diabetes, you want to prevent spikes in blood sugar to protect your health. And that starts with making smart choices about the food you eat.

So if there’s this long list of foods to avoid when you have diabetes, what foods can you eat that won’t raise blood sugar levels?

You’ve got questions. We’ve got answers. There are four types of foods that help control or even lower blood sugar levels. Munch on this:

1. Vegetables

They’re low in calories and carbohydrates, but they’re packed with vitamins and nutrients. Keep your blood sugar level in check by adding veggies to your plate like: asparagus, broccoli, cauliflower, onions, peppers, snap peas, and others. Try:

• Plain Omelet, Sweet Potatoes & Broccoli
• Eggplant Parmigiana and Polenta with Spinach & Roasted Peppers
• Italian Style Chicken Breast (Caponata) with Orzo & Spinach

2. Lean protein

Here’s another healthy type of food that won't raise your blood sugar levels...lean protein. Your body uses protein to strengthen bones and muscles, repair and grow tissue, make hormones, and keep your skin healthy. 

Lean proteins suitable for a Diabetic-Friendly diet include chicken, turkey, fish, and low-fat dairy products. Try:

• Salmon & Vegetable Linguini
• Salmon Caponata with Orzo & Spinach
• Turkey Chili with Brown Rice

3. Healthy fats

Not all fats are created equal. In fact, certain types of fats are actually good for you. Here’s the simple version of bad fat vs. good fat.

Good fats = polyunsaturated fats and monounsaturated fats
In the middle = saturated fats
Bad fats = trans fats

You’ve probably heard plenty of hype about following a low-fat diet. But not all fat is bad. Your body uses healthy fats for energy, nutrient absorption, blood clotting, and even supports muscle movement. If you eat a lot of foods high in bad fats, your risk for heart disease, stroke, high cholesterol, high blood pressure, and other health problems rises.

Foods that contain healthy fats include: avocado, nuts, seeds, peanut butter, olive oil, and fish. Try:

• Baked Tilapia, Brown Rice & Minted Carrots ​​​​​​​

4. Fruits

Let’s settle this debate right now. If you have diabetes, you can eat fruit. Yes, fruits contain natural sugars...some more than others. But you can still eat fruit. Add these low-sugar fruits to your shopping list:

• Fresh cranberries
• Strawberries
• Blackberries
• Grapefruit
• Raspberries
• Lime
• Lemon

We hope now you know what to eat with high blood sugar problems. For more Diabetic-friendly foods and meals, check out the complete menu here.