5 Surprising Foods That Have Little Impact on Blood Sugar

• By Erin Palinski-Wade, RD, CDE

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  Keep These Foods on the Menu

  When you're diagnosed with diabetes, one of the first changes that your doctor will recommend is cleaning up your diet. Suddenly even seemingly-healthy foods are placed on a do-not-eat list. 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.
  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.
  
  
  
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  Carrots

  If you’ve been under the impression that carrots are a sugar-loaded danger food, you’re not alone. Although this is a common misconception, “it is simply not true,” states Rene Ficek, RD at Seattle Sutton's Healthy Eating. “Carrots are considered a non-starchy vegetable along with options such as broccoli and lettuce. These foods are safe for people with diabetes to eat at each meal without worry that glucose levels will spike.” If you want to take extra precautions against a rise in glucose levels, enjoy carrots raw instead of cooked. “Cooking vegetables makes their carbohydrates more bioavailable, so sticking with raw will have a more minimal impact on blood sugar,” adds Ficek.
  
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  Sweet Potatoes

  If you think living with diabetes means never enjoying a potato without a side of guilt, think again! "Research has found sweet potatoes may play a role in stabilizing or lowering blood sugar, due to their low glycemic index," says Lauren Harris-Pincus, MS, RDN. The glycemic index is a scale that shows the impact a food has on blood-sugar levels. Foods low on the scale break down more slowly in the body, which may produce fewer fluctuations in blood glucose and insulin levels. "For the least impact on blood-glucose levels, enjoy sweet potatoes with the skin on or in their raw form, which lowers their glycemic impact,” says Harris-Pincus. "And sprinkle on a dash of cinnamon to further assist with blood-sugar control."
  
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  Cottage Cheese

  Many people assume that all dairy products contain equal amounts of carbohydrate and impact blood sugar in similar ways; however, cottage cheese actually contains much less carbohydrate than yogurt or milk. “Low-fat cottage cheese is high in protein and low in carbohydrates, making it a terrific addition to a snack or a meal,” says Jill Weisenberger, MS, RDN, author of 21 Things You Need to Know About Diabetes and Your Heart. Be sure to select a variety with no carbohydrate-containing additives, which are added to certain brands and can lead to a spike in blood sugar levels. “You don’t need extra carbohydrates in such a wholesome food,” says Weisenberger. “Be a label sleuth and choose a variety with only pure, simple ingredients, and no added carbohydrates.”
  
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  Strawberries

  Strawberries are often thought to have more sugar than other fruits. But in reality, strawberries have the lowest amount of sugar per one-cup serving (7 grams) when compared to popular fruits such as apples and oranges. “Strawberries can be the perfect low-calorie solution for someone with a sweet tooth," says Mitzi Dulan, RD, author of The Pinterest Diet: How to Pin Your Way Thin. "Research suggests that eating strawberries may help our bodies better use insulin, which can lower the amount needed to manage blood sugar after eating.”
  
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  Yogurt

  Yogurt has gotten a bad rap as a source of hidden sugar. While some flavored varieties have sky-high sugar counts, plain yogurt can be a smart choice for those monitoring their blood-glucose levels. “Yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar,” says Ficek. “In fact, research has shown diets high in calcium-rich foods may even help to reduce the risk of developing type 2 diabetes.” When selecting yogurt, make sure to be on the lookout for added sugars. The best choice is a low-fat, plain Greek yogurt (for an extra protein boost) with no added sugars — add your own whole fruit for additional flavor if desired.
  

CarrotsSweet Potatoes

Cottage CheeseStrawberriesYogurt