Many kinds of bread have high GI scores and can cause a spike in blood sugar levels. Therefore, people with diabetes may consider avoiding several types of bread.

However, consuming whole grain foods has been associated with a lower risk Trusted Source of type 2 diabetes (T2DM). Some breads are a good way to consume whole-grain foods.

Pumpernickel bread and 100% stone-ground whole wheat bread have low GI scores. They have lower GI scores than regular whole wheat bread because the ingredients go through less processing. Processing removes the fibrous outer shells of grains and cereals.  Fiber slows digestion and helps stabilize blood sugar levels.

A separate small 2020 study involving 15 people with T2DM also found that the particle size of the whole grains in bread had an impact on blood sugar levels. The particle size reflects the grains’ level of processing.

Bread to eat

• whole wheat, especially stone-ground whole wheat


• pumpernickel


• spelt


• rye


• rice


• breads made with ancient grains such as emmer and einkorn


• breads made from less-processed grains

Breads to avoid

• white bread


• bagels


• breads made from refined or highly milled grains


• breads with added sugar


• fruit breads and raisin toast

Except for pineapples and melons, fruits generally have low GI scores. This is because most fresh fruits contain lots of water and fiber to balance out their content of fructose, a naturally occurring sugar.

However, as fruits ripen, their GI scores increase. Fruit juices also typically have very high GI scores because juicing removes the fibrous skins and seeds. So, fresh fruit is preferable.

Fruits to eat

• apples


• apricots


• avocados


• blackberries


• blueberries


• grapefruit


• grapes


• peaches


• plums


• raspberries


• strawberries

Fruits to enjoy in moderation

• dried fruit


• watermelon


• pineapple


• fruit juice


• overripe bananas


• dates

White potatoes have a high GI score. Sweet potatoes and yams have lower scores—although they are still relatively high — and are very nutritious.

Sweet potatoes are a good source of fiber, potassium, zinc, and vitamins A and C. Health experts may recommend sweet potatoes as a suitable substitute for white potatoes in a variety of dishes, from fries to casseroles.

In addition to trying to include more sweet potatoes and yams, people may want to limit or avoid white potatoes and products typically made from them, such as french fries and mashed potatoes.

Oats have a low GI score, which means they are less likely to cause spikes and dips in blood sugar levels.

Oats also contain beta-glucan, which can:

• reduce glucose and insulin responses after meals


• improve insulin sensitivity


• help regulate blood sugar


• reduce levels of blood lipids (fats)

Stone-ground and rolled oats are typically the preferable forms to consume. People may wish to limit other forms, such as processed oats, instant oats, and cereal bars.

Nuts are very rich in dietary fiber and have low GI scores.

Nuts also contain high levels of plant protein, unsaturated fatty acids, and other nutrients, including:

• antioxidant vitamins


• phytochemicals, such as flavonoids


• minerals, such as magnesium and potassium

As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts.

Nut products to eat

• raw almonds


• raw cashews


• raw walnuts


• raw pecans


• other tree nuts


• raw peanuts


• unsweetened peanut butter


• sunflower seeds

Nuts with higher GI scores

• cashews


• macadamia nuts


• roasted or salted nuts


• candied nuts

Legumes, such as beans, peas, chickpeas, and lentils, have very low GI scores. Even baked beans, which are not as preferable, still have a low GI score.

Legumes are also good sources of nutrients that can help people maintain healthy blood sugar levels, including:

• fiber


• complex carbohydrates


• protein

People with diabetes may wish to avoid legume products that contain added sugars and simple starches, such as legumes packaged in syrups, sauces, or marinades. These additions can significantly increase a product’s GI score.

Legume products to eat

• black beans


• pinto beans


• green beans


• lima beans


• navy beans


• black-eyed peas


• chickpeas


• lentils


• snow peas


• hummus

People may wish to avoid consuming any beans with added sugar.

While more research is necessary, some evidence suggests that yogurt consumption, as part of a healthy dietary pattern, may help reduce the risk of T2DM. Evidence notes that yogurt can provide many other health benefits. And because eating yogurt can help people feel fuller, it may help with blood sugar management.

It is best to avoid sweetened or flavored yogurts, which often contain more sugar than is desirable for a person who is looking to lower their blood sugar levels. Greek-style yogurt and unsweetened yogurt can be healthy alternatives.

Eating a healthy, well-balanced diet is key. Additional strategies and trusted sources to help lower or manage blood sugar levels include:

• staying hydrated by drinking plenty of clear liquids


• staying active throughout the day


• eating small portions more often


• not skipping meals


• managing or reducing stress


• maintaining a moderate body weight or losing weight Trusted Source, if appropriate

People with diabetes may also need to take medications and check their blood sugar levels regularly to reduce the risk of experiencing potentially dangerous symptoms and complications.

People can consult a doctor about how to incorporate a healthy diet into a diabetes care plan.