Choose foods with a low glycemic index

The glycemic index (GI) measures how fast carbohydrates break down and are absorbed by your body during digestion. This controls the degree to which your blood sugar levels rise.

On a scale of 0–100, the GI separates foods into low, medium, and high GI groups. Foods with a GI of 55 or below are considered low GI. The amount and type of carbohydrates you consume have an impact on your blood sugar levels. In people with diabetes, consuming low GI foods has been demonstrated to lower blood sugar levels. The following are some examples of foods having a low to moderate GI: bulgur, barley, unsweetened Greek yogurt, oats, beans, lentils, legumes, whole wheat pasta and non-starchy vegetables. Adding protein or healthy fats to a meal also helps to reduce blood sugar increases afterward.