Type 2 diabetes is a condition which causes too much sugar in the blood. It can have devastating consequences if not managed correctly. Following a particular diet has been strongly recommended to help keep blood sugar healthy. What is it?

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• Type 2 diabetes: Drink to lower blood sugar

When it comes to managing your type 2 diabetes, a healthy diet is essential.

There are things a person can eat and drink which have a low Glycaemic Index and are known to help keep blood sugar levels healthy.

This means these foods won’t raise the blood sugar and may help one avoid a blood sugar spike.

When it comes to following one of the best diets for type 2 diabetes, leading health experts recommend a low-GI diet.

What is the glycaemic index in foods?

The glycaemic index (GI) indicates whether a food type raises blood glucose levels quickly, moderately or slowly.

This means it can be useful for a person living with diabetes.

Certain carbohydrates are digested and absorbed at different rates, and GI is the ranking of how quickly each carbohydrate-based food or drink impacts the blood glucose levels.

The GI index runs from 0 to 100 and usually uses pure glucose, which has a GI of around 100, as the reference.

Slowly absorbed carbohydrates have a low GI rating and foods included in this are fruits and vegetables, unsweetened milk, nuts, pulses, and some wholegrain cereals and bread.

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In a study with the US National Library of Medicine National Institutes of Health, a low-glycaemic index diet was investigated in how it could help with diabetes.

The study noted: “We performed a meta-analysis of randomized controlled trials to determine whether low-GI diets, compared with conventional or high-GI diets, improved overall glycaemic control in individuals with diabetes.

The study concluded that choosing low-GI foods in place of conventional or high-GI foods has a small but clinically useful effect on medium-term glycaemic control in patients with diabetes.

The incremental benefit is similar to that offered by pharmacological agents that also target postprandial hyperglycaemia. 

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In another study with the US National Library of Medicine National Institutes of Health, glycaemic index in the diet of European outpatients with diabetes was analysed.

The study said: “The relation of the GI to serum cholesterol (total, LDL, and HDL), and fasting triacylglycerol was analysed in 2810 people with type 1 diabetes.”

It concluded that the study in European patients with type 1 diabetes showed that a lower dietary GI is related to lower Hb A(1c) concentrations, independently of fibre intake.

The consumption of bread and pasta had the biggest effect on the overall dietary GI of European outpatients. 

When it comes to foods which have a low GI rating and help keep blood sugar low, avocados are one of the best.

Medical News Today said: “Polyunsaturated fatty acids and monounsaturated fatty acids are important components of a healthy blood sugar eating plan and avocados could help improve insulin sensitivity.”

Other foods include tuna and fish, sour cherries, leafy green vegetables, blueberries, almonds, whole grains and eggs.

Foods with a high GI and best avoided if living with type 2 diabetes include sugar and sugary foods, white bread, white rice and potatoes.

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