Glucose is the body's preferred source of energy. All foods consumed will be converted into glucose at some point in order for the body to perform activities of daily living. However, some foods are more easily broken down into glucose than others and create a higher increase in blood glucose. Most refined grains and sweet food items will cause the greatest increase in blood sugar. The glycemic index was created to rank foods based on how high they raise blood sugar after eating. Choose foods low on the glycemic index for low increases in blood sugar.
Vegetables
There are two types of vegetables: starchy and non-starchy. Starchy vegetables like potatoes, peas, corn, parsnips, and sweet potatoes raise blood sugar almost as much as sugar itself. Choose non-starchy vegetables, such as broccoli, cabbage, cauliflower, spinach and tomatoes, for a lower response in blood sugar. Non-starchy vegetables have little effect on blood sugar because they are made up of mostly protein, complex carbohydrate and fiber. Protein and fiber delay stomach emptying and create a lower rise in blood sugar.
Fruits
Fruits are made up of carbohydrates and are naturally high in simple sugars. However, most fruits are high in fiber and fiber allows for a smaller rise in blood sugar. Dried fruits and fruit juices tend to raise blood sugar the most since the sugar is the most concentrated. Choose whole, fresh fruits with skins intact for lowest response in blood sugar.
Whole Grains
The grain group has the most affect on blood sugar. Since grains should not be eliminated from the diet completely, learn to make good choices within this group. According to the American Diabetes Association, whole grains are the best choices. Refined grains, the opposite of whole grains, are white bread, white rice, white pasta and most cereals. Instead, choose whole grains like brown rice, wheat pasta, whole wheat bread and whole grain cereals. Whole grains have higher fiber and healthy fats. The fiber and fat help slow down digestion and create a lower increase in blood glucose after eating.
Meat and Beans
Animal proteins generally do not increase blood sugar very much. They are comprised of protein and fat. Animal products do not have any fiber and meats do not have any carbohydrate. Healthy choices include lean meat cooked without any added fat. Vegetarian proteins include legumes like lentils and beans. The high protein and fiber content of legumes creates a low increase in blood sugar. Choose legumes often for a healthy diet.
Dairy
All dairy products have protein, carbohydrate and some level of fat. You can purchase dairy products with no fat in the form of skim milk. The high protein content of milk, yogurt and cheese creates a small response in blood sugar. Beware that yogurts, milks and other dairy treats with added sugars will cause a high increase in blood sugar. Choose dairy products with no added sugar or flavoring and flavor them at home with real fruit.
