5 Foods That Won’t Increase Blood Glucose Levels

A healthy diet is important in reversing prediabetes. There are things that you can eat that have a low glycemic index (GI). These foods won’t increase your blood sugar levels and may even help you avoid blood sugar spikes.

You may be able to prevent prediabetes or type 2 diabetes by adding more of these foods into your diet.

1. Avocados

Polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs) are essential components of a healthy blood sugar eating plan. They can bring about insulin sensitivity. They can also help raise feelings of early satiety, and may have a healthy impact on blood pressure and swelling. MUFAs are prime nutrients in avocados.

2.Fish

(Tuna, halibut, and fish with omega-3 fatty acids)

Protein helps the body sustain its metabolic processes and restore itself. Since protein doesn’t affect blood sugar levels, it won’t lead to blood sugar spikes and diabetes. Protein also gives rise to early satiety, so you can rely on protein to feel full instead of eating bread, rice, or pasta. This may be a good way to control your blood sugar.

Fish is a great source of protein. It’s low in unhealthy fats and is also a good source of omega-3 fatty acids. Good choices include: salmon, trout, albacore tuna, mackerel, and halibut.

3. Garlic

Garlic has the potential to help manage blood sugar levels. Reports show that garlic intake can decrease fasting blood glucose levels. Similar studies also suggest that onions have may have good effects on blood sugar levels.

Garlic doesn’t have a high glycemic index since it doesn’t have carbohydrates, and it won’t raise blood sugar levels.

4. Apple cider vinegar

The acetic acid in apple cider vinegar decreases certain enzymes in the stomach. One study reported that apple cider vinegar can increase insulin sensitivity after meals. Drink 20 grams of apple cider vinegar in 40 grams of water before you eat to lessen blood sugar spikes after a meal.

5. Vegetables

(Leafy greens like spinach, kale, and chard)

Leafy greens are rich in fiber and nutrients like magnesium and vitamin A. These nutrients can help decrease blood sugar levels. Leafy greens to add to your diet include: spinach, lettuce, collards, turnip greens, kale, Swiss chard

Consuming 1.35 servings instead of 0.2 servings of leafy greens per day are associated with a 14 percent reduction of risk for type 2 diabetes.

All leafy greens have low GI; spinach even has a GI ranking of less than 1 per 1 cup. Kale has a probable GI score between 2 and 4.