“Yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar,” Ficek says. While some flavored varieties have sky-high sugar counts, plain yogurt can be a smart choice for those monitoring their blood-glucose levels and has a GL of 3, according to previous research published in The American Journal of Clinical Nutrition. Yogurt has gotten a bad rap as a source of hidden sugar. RELATED: 8 Fruits That Are Good for People With Diabetes “Have them with cottage cheese and nuts, yogurt and whole-grain cereal like a parfait, on top of your smoothie bowl, or with a little piece of cheese for a snack,” she suggests. If you like to snack on berries on their own, that’s great, but Harris-Pincus prefers to pair them with foods that offer protein and fat to balance out the fruit’s carbohydrate content. Raspberries also have a GL of 2, according to the University of Wisconsin-Madison School of Medicine and Public Health. The Academy of Nutrition and Dietetics says women should aim to take in 25 g of fiber per day. “That's essentially one-third of your daily value of fiber for women in one serving.” Indeed, raspberries are an excellent source of fiber. But hear us out: They have 8 g of fiber per cup, according to the USDA. Like strawberries, the sweetness in these berries might make you think there’s no way they’re part of a diabetes-friendly diet. Dairy-free? Go for soy milk - it also contains protein, Harris-Pincus says.
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“It's a lowfat milk, but it has that protein to balance out the fact that there isn't a lot of protein in the cereal,” she says. Harris-Pincus says it’s tough to say which milk is best to pour over your cereal as it depends somewhat on the individual, but she says 1 percent milk is generally a good idea. It is also an excellent source of fiber with 10 g per ½ cup, according to Kellogg’s. “And that's going to raise your blood sugar more quickly compared to a high-fiber bran cereal that's not sweetened, like Fiber One,” she says.Īll-Bran breakfast cereal has a GL of 9, according to previous research published in The American Journal of Clinical Nutrition. A low-fiber cereal like Rice Krispies is going to be digested more quickly than a bran cereal that's very high in fiber, Harris-Pincus says. But that’s not necessarily the case - you just have to be smart about which type of breakfast cereal you choose. “People hear cereal, and they think carbs, carbs, carbs,” Harris-Pincus says.
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While no two people with diabetes will respond to a certain food the same way, here are 10 foods you may be surprised to learn may have little impact on blood sugar. RELATED: 20 Easy and Quick Snacks for People With Diabetes A GL of 10 or under is considered low, while 11 to 19 is medium, and 20 and above is high. Foods low on the scale break down more slowly in the body, which may produce fewer fluctuations in blood glucose and insulin levels.
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The 10 on this list all have a low or medium glycemic load (GL), which is a measurement that factors in a food’s glycemic index and carbohydrates per serving to show how the food affects blood sugar, according to Oregon State University. These “off-limits” foods actually have a much lower impact on glucose levels than people think, and get the green light to include in a diabetes-friendly diet. While you may start to feel like there are very few foods you can eat safely, you'll be happy to hear that a handful of foods commonly assumed to be off-limits are actually healthy choices for those living with the condition. Suddenly even seemingly healthy foods are placed on a do-not-eat list. When you're diagnosed with diabetes, one of the first changes that your doctor will recommend is cleaning up your diet.