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6 foods that won’t cause your blood sugar to spike

People living with type 2 diabetes can eat these foods with confidence.

woman cutting up vegetables in the kitchen
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For people with type 2 diabetes, what you eat plays a big role in your blood sugar, or glucose levels. A rise in blood sugar after eating is typical; a big spike, however, can lead to hyperglycemia, or high blood glucose, which can have serious health implications.

The biggest factor in the size of that blood sugar rise is the total number of carbs in the meal. ButShow More

fish and salad
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Choose Fish

Or chicken, or eggs—these carb-free proteins don’t even register on the glycemic index, and won’t cause a spike in blood sugar. (The same is true for steak and prime rib, but diabetics face an increased risk of heart disease, so it’s best to limit these high-fat, artery-clogging options.)

 snack bags of almonds walnuts
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Snack on Nuts

Nuts are another good protein choice that won’t spike your blood sugar. And nuts are a good-for-you fat, which helps lower your cholesterol and reduce your risk of heart disease. Each nut has its own appeal: Almonds help regulate blood sugar, as well as boosting your good (HDL) cholesterol; walnutsShow More

kale salad in a bowl
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Serve up Leafy Greens

You can basically eat endless amounts of dark leafy greens, like kale, collards, chard and spinach, assured that your glucose levels won’t spike. Plus: these veggies are low in fat and carbs, but high in the nutrients your body needs. Leafy greens are often referred to as a powerhouse, and for goodShow More

cut grapefruit
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Have a Grapefruit

Missing juice? Craving a touch of sweetness? Try grapefruit—this tart treat is low on the glycemic index, and has a glycemic load of 3 (where anything below 10 is considered low). One note of warning: If you are on medications for your diabetes, check with your doctor before indulging in grapefruitShow More

hummus, bowl of hummus and veggies
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Snack on Hummus

Pair hummus with raw, low glycemic vegetables, like carrots, cucumbers and celery for a tasty, filling and healthy snack. Hummus is low on glycemic index, and carries no glycemic load at all. Plus, chickpeas are a protein- and fiber-rich.

popcorn, bowl of popcorn
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Indulge in Popcorn

While popcorn has a mid-range score on the glycemic index (55), its glycemic load is low (7). What does this mean? With a bit of care, popcorn can be a healthy snack. The key is to snack smart: there’s a big difference between the popcorn you’ll find served at a bar or movie theater, and theShow More

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