Great-Tasting Ways to Control Your Glucose
For folks with Type 2 Diabetes, eating right can be a difficult balancing act. Carbohydrates keep our bodies moving and full, but certain carbs are digested quicker, which can cause a rapid spike in blood sugar. The Glycemic Index (GI) was developed as a rating scale to help you pick foods that will keep your blood sugar within a healthy range. Generally, foods with a GI rating under 55 are considered low.
1. Apples
Because there are so many cultivars of apples, they can score anywhere between 28 and 44 on the GI, with an average rating of 36. Cooking, blending, or pureeing apples can also raise their GI rating substantially, but we prefer to bite into a crisp one anyway. Some of our favorite varieties include Pink Lady, Honeycrisp, and the elusive Sweetango.
2. Black Olives
Both black and green olives get a 15 on the GI, but we want to give black olives their flowers. Briny, savory, and slightly nutty, black olives are wonderful as a pizza topping, antipasto, or tapenade.
3. Cucumber
Mostly water, all flavor. Cucumbers also have a GI rating of 15, the baseline for fresh fruits and veg. With enough carbs to keep you steady but very little fat, it’s no wonder that cucumbers are a go-to snack to fill that hole in your stomach without leaving you wanting more.
4. Dark Chocolate
Healthy doesn’t mean bland, if dark chocolate’s 23 GI rating is anything to go by. While a higher cocoa content gives you more bitterness per bite, it’s also better for you. Combined with natural antioxidants, which keep your heart healthy, there’s no reason why you shouldn’t have a square or two before bed.
5. Eggs
Fry ‘em, boil ‘em, or scramble ‘em; eggs are a great option for people who want to keep an eye on their sugars. Eggs do not actually have a GI, as they contain no carbohydrates. However, eggs are a great source of protein and healthy fats, which will help you feel full for longer.
6. Grapefruit
Grapefruit got a bad rap in the 80s as the go-to breakfast of workout-obsessed mothers who prized thinness over nutrition. However, they weren’t entirely wrong for that. Fresh grapefruit has a 22 GI rating with those natural sugars that your body needs. Just promise us you’ll have more than half of it for breakfast.
7. Ice Cream
Another sweet indulgence that might surprise you on this list, ice cream scores a 35 on the Glucose Index. As with everything on this list, moderation is key for staying healthy. However, it’s also important to remember that you shouldn’t have to be miserable to be healthy.
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8. Lentils
A staple starch for vegetarians, particularly on the Indian subcontinent, lentils score around 20 to 30 on the GI depending on the variety and how they’re prepared. Often derided as “rabbit food” by carnivores, lentils lower glucose responses, can help with weight loss, and contain heart-smart soluble fiber.
9. Lettuce
Like many other fresh vegetables, lettuce ranks remarkably low on the GI with a rating of 15. In addition to stabilizing your blood sugar, this leafy green is also a fantastic source of vitamin K, which reduces the risk of bone fractures. Want to switch things up from your basic salad or tacos? Try using lettuce as a base for wraps, mixing it into your morning frittata, or even pureeing it for a soup that will have you eating all your greens.
10. Milk
Skim milk may score slightly lower on the GI index, but whole milk is good for you too, and we don’t think you should have to skim a little joy off the top. When you were learning about the food pyramid in elementary school, you were likely taught that milk contains calcium to strengthen your bones, but did you know that it can also balance your blood sugar at 31 GI?
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11. Mushrooms
Similarly to olives, mushrooms can be an acquired taste due to the texture. Coming in with a GI rating of 15 and loaded with delicious umami flavor, mushrooms will make you feel good about taking care of yourself. As a bonus, mushrooms are a significant source of protein and can be used as a meat substitute you’ll hardly even notice.
12. Orange Juice
Orange juice rates 48 on the GI, which is on the higher end of its category but is still classified as a low GI food. When buying orange juice, be on the lookout for bottles marked “not from concentrate” and check for added sugars. Another perk of starting your day with a glass of OJ is that you’ll prevent scurvy, unlike the unlucky sailors of yore.
13. Peanut Butter
Whether you prefer chunky or smooth, there’s no reason to cut peanut butter out of your diet. Sugar-free PB has a 25 GI rating and also contains healthy fats and proteins. No need to worry about missing your fave PB&J either; sugar-free jam may be on the higher end of the low category at 51, but it’s still considered another low GI food.
14. Pesto
This bright green paste of basil, Parmesan cheese, and pine nuts adds a fun splash of color to any dish. Pesto’s GI ranking is 15, making it a healthy alternative to richer sauces such as tomato and Alfredo.
15. Quinoa
Quinoa saw a massive surge in popularity during the 2010s, and for a good reason! In addition to earning a 35 on the GI, quinoa also contains all 9 amino acids. You don’t have to be plant-based to appreciate this great grain.
16. Raspberries
Like other berries, raspberries have a low GI rating of 25 and are best eaten immediately after purchasing. We don’t know whether there’s some sort of raspberry prerogative that makes them go bad the second you look away from them, but we won’t blame you for scarfing down your bounty straight from the container (washed, of course).
17. Spaghetti
Just because spaghetti and other grains are rich in carbohydrates doesn’t mean you need to cut them out to keep your sugars in check. Spaghetti is not only one of the most popular pastas available, but it’s also one of the lowest on the GI, with a 45 rating. Cook al dente for maximum health benefits and top with pesto for a fresh meal that your blood sugars will appreciate.
18. Sweet Corn
Okay, so sweet corn just slides under the cutoff with 55 GI, but in summer we can think of no better meal than a crunchy, buttery cob of sweet corn. Corn on the cob also promotes good digestion and improves eye health.
19. Vermicelli
Vermicelli has a 35 GI index, and we love them in salads, stir-fries, or as a replacement for denser noodles. Soy vermicelli has a slightly lower rating than durum wheat vermicelli, but both varieties will sate your hunger without spiking your sugars.
20. Yogurt
No matter if you prefer regular, soy, or fat-free, you can rest assured that yogurt falls under the low GI category, with a rating between 20 and 35 depending on type. If you’re looking for an alternative to heavier, more carb-focused breakfasts such as toast, pancakes, or waffles, why not wake up with a yogurt bowl? Top with fresh fruit, cinnamon, and oats, and you’ve got a meal that will keep you full all morning.
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