food to eat in diabetes

  The best foods to eat to lower blood sugar include whole grains, fruits and vegetables, oatmeal, nuts, and garlic.

If you have diabetes or may be at risk, it's important to regulate your blood-sugar levels with a healthy diet and be aware of the glycemic index of the foods you eat.
This article was medically reviewed by Samantha Cassetty nutrition and wellness expert with a private practice based in 
If you have diabetes, it's important to eat the right foods to maintain healthy blood-sugar levels.
For example, eating healthy carbohydrates, foods high in fiber, and healthy fats can help prevent blood-sugar spikes. But eating high-carbohydrate foods that contain lots of sugar can make it more difficult to control your diabetes, says  an assistant professor of medicine, endocrinology, diabetes, and bone disease at the Icahn School of Medicine at Mount Sina
 

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Here's which foods are best to eat if you want to lower blood sugar and keep it under control.Advertisement What is the glycemic index Knowing the glycemic index of foods can help you make better dietary choices and help you manage diabetes. That's because the glycemic index rates carbohydrates by how quickly and how much they raise blood sugar, on a scale of 1 to 100.Low-glycemic foods have higher amounts of fiber, vitamins, and minerals. Because of their high fiber content, these foods are digested slowly and have a more gradual impact on blood sugar. People with diabetes should try to eat more low-glycemic foods to avoid blood-sugar spikes.If you have diabetes, it's also important to keep track of the carbs you're eating each day and each meal, as having too many carbs with a high glycemic content can spike blood-sugar levels. And even if you don't have diabetes, eating high-glycemic foods can increase your risk for Type 2 diabetes, heart disease, and obesity.Here are some examples of low-glycemic foods you can eat to lower blood sugar and prevent spikes. 1. Whole grains Eating whole grains, like brown rice, will have a less extreme impact on your blood-sugar levels because they aren't digested as quickly, Adimoolam says. That's because whole grains have more fiber.Advertisement
A 2007 study in Hormone and Metabolic Research suggested that eating a fiber-rich diet more than 30 grams of fiber a day in particular through whole-grain products, could lower one's risk for Type 2 diabetes.

2. Fruits and vegetables Fruits and vegetables are examples of healthy carbohydrates that are rich in fiber. For people with diabetes, doctors recommend eating five portions of fruits (two portions) and vegetables (three portions) a day to maintain healthy blood-sugar levels  though you should talk to your doctor to come up with a meal plan that best suits your needs.Advertisement
Ripe fruits tend to have a higher glycemic index than less ripe fruits. Eating fruits with the skin can be more beneficial, Adimoolam says, since the skin contains more fiber and can help regulate your blood sugar.
Though all fruits supply nutrients, dried fruit and fruit juice have more concentrated sources of natural sugars. When possible, choose whole forms of fruit, such as fresh or frozen.
Adimoolam says most vegetables are healthy for people with diabetes, though starchy vegetables like potatoes, sweet potatoes, and plantains have a higher sugar content and should be eaten in moderation.Advertisement Some examples of low glycemic fruits and vegetables include:

   Adimoolam says most vegetables