Diabetes: Need to Keep Blood Sugar Levels in Check? Eat This


If you’re trying to manage diabetes, you already know what you eat makes a big difference. Donuts and soda all day, and you’re going to be in trouble. And even seemingly “normal” foods, like white potatoes, white bread, or white rice, can cause a rapid spike in blood sugar levels.

If the foods you’re eating are High Glycemic Index foods, your blood sugar levels will fluctuate like the rise and fall of a theme-park roller coaster. And that’s not what you want. Rapid spikes in blood sugar levels contribute to complications linked to diabetes like poor circulation, vision loss, kidney disease, heart disease, and other health problems.

So what should you eat to control blood sugar levels? Low Glycemic Index foods like these Diabetic-Friendly foods:

Lean Meats & Healthy Fats.

Skip the processed deli meat, deep-fried chicken, and fast-food burgers. Here are some better options

  • Skinless chicken or turkey
  • Lean beef
  • Fish: Salmon, tilapia
  • Eggs
  • Olive or coconut oil

Whole Grains

Consider white bread and white rice your arch enemy if you have diabetes. These are High Glycemic Index foods you should avoid, because they’re made from refined carbohydrates and cause rapid spikes in blood sugar levels. Eat whole grains instead, such as:

Breads, rice, cereals, and tortillas made from barley, bulgur, quinoa, corn, and wheat.

Starchy Vegetables

Steer clear of white potatoes. It might be a whole food, but it can cause a rapid spike in blood sugar levels. Fortunately, there are plenty of other vegetables that won’t have the same effect. Add these vegetables to your diabetes-friendly diet:

  • Carrots
  • Corn
  • Peas
  • Pumpkin
  • Zucchini
  • Asparagus
  • Broccoli
  • Cauliflower
  • Celery
  • Cucumber
  • Kale
  • Lettuce
  • Mushrooms
  • Onions
  • Bell peppers
  • Spinach


It’s no secret that fruits contain natural sugars. But that doesn’t mean you have to go sans fruit when you have diabetes. Some fruits just have a higher sugar content than others. And fruits higher in fiber do a better job at helping you regulate blood sugar levels than those that aren’t high in fiber. Hungry for some high-fiber fruit? Try:

  • Apples
  • Avocados
  • Blueberries
  • Cherries
  • Grapefruits
  • Oranges
  • Peaches
  • Pears

Still hungry for Low Glycemic Index foods to help you manage diabetes? Add beans and low-fat dairy products to the list or check out these Diabetes-Friendly meals.