If you have diabetes or you're prediabetic, managing your blood sugar levels is a health priority. And even if you have no underlying health conditions, avoiding blood sugar spikes is a good idea. When most people approach the task, however, they typically look for ways to eliminate all sugars from their diet. But that's not the only—or even the best—approach. 

Another way to manage your blood sugar is to incorporate low glycemic foods into your diet. These are foods that digest slowly and release sugars into your bloodstream over time. Here's everything you need to know about foods with low glycemic index, including benefits and some low GI food options.

What Is the Glycemic Index?

The glycemic index (GI) is essentially a scale that lets you know how quickly a given food affects blood sugar levels. Only foods with carbohydrates appear on the glycemic index. The index itself assigns a numerical score from 1 to 100 for all listed foods. The lower the GI score, the slower the food releases its sugars into your bloodstream.

Foods That Lower Blood Sugar

It's important to know that some foods contain compounds that can help your body regulate blood sugar. Not coincidentally, many of them are also low GI foods. Some of them include:

Broccoli and Brussels Sprouts

Broccoli and Brussels sprouts contain a substance called sulforaphane. It's the result of an enzymatic reaction when you cut or chew your broccoli or Brussels sprouts. Studies have shown that sulforaphane enhances insulin sensitivity and lowers blood sugar levels. Plus, both foods have a GI of 15, so they'll produce virtually no uptick in your blood sugar after consumption.

Seafood

Both fish and shellfish deliver a potent mix of proteins, vitamins, minerals, antioxidants, and healthy fats that can help reduce blood sugar. Some studies even show that fattier fish have even stronger effects on blood sugar regulation. And seafoods have a GI of 0, so they don't cause any direct increase in blood sugar.

Pumpkin

Pumpkins and their seeds contain polysaccharides, which are extremely beneficial. Studies have shown them to reduce insulin resistance and prevent hyperglycemia. Meanwhile, pumpkin seeds have a GI of 25, making them a low GI food. Pumpkin itself, however, has a GI of 75, so those with blood sugar issues must consume it in very small quantities.

The Best Low Glycemic Foods

If you're interested in incorporating low GI foods into your diet, there are plenty to choose from. Here's the answer to the question: What are the low glycemic foods you should add to your diet?

Wild Rice

If you're accustomed to eating white rice, switching to wild rice is an excellent option. It has a low GI of 45. The secret is that wild rice isn't a rice at all. It's a semi-aquatic grass with a similar taste and texture to common rice varieties.

Low-Carb Breads and Bagels

One of the biggest downsides of a low GI diet is that it forces you to remove almost all breads from your safe foods list. However, you can still have bread if you choose low-carb varieties. At Sola, we offer many delicious low carb bread, bagel, and roll options suitable for those with diabetes or prediabetes. Their GI values vary, but all fall within the low GI range.

Steel-Cut Oats

Traditional breakfasts often contain copious amounts of sugar and carbs. As a replacement, consider a healthy breakfast of steel-cut oats; they have a GI of only 53. That can get you off to the perfect healthy start each day.

Fruits and Vegetables

Innumerable fruits and vegetables have GI values lower than 55. You can use them to make a variety of dishes, and all have health benefits beyond aiding in blood sugar control. Some of the best low GI fruits and vegetables are:

• Apples

• Peaches

• Oranges

• Cranberries

• Plums

• Grapefruit

To a Healthier You

Low GI foods offer an excellent alternative to more restrictive diets for those with blood sugar challenges. With the right combination of foods, including low carb bread and bagels from Sola, a low GI diet hardly feels like a diet at all. It should lead to better blood sugar control, greater insulin sensitivity, and a significant improvement in your overall health.