LOWER BLOOD SUGAR LEVELS BY EATING MORE OF ONE FOOD GROUP EVERY DAY - 'EXTEND FEELINGS OF FULLNESS AND AVOID SHARP SUGAR SPIKES'

Eating lots of sugary foods is not advisable for those who struggle to manage their blood glucose levels, but eating more fibre could make all the difference.

A doctor spoke exclusively to GB News to share their tips on what to eat - and what to avoid - when managing blood sugar, citing fibre as one of the most important nutrients.

Sports nephrologist Dr Raeeda Gheewala, MD, explained everything we eat causes our blood sugar to fluctuate, and insulin is released naturally to deal with this.

The doctor explained: "As we eat, our blood sugar levels increase. A hormone called insulin is released when blood sugar levels drop.

"Insulin sensitivity is raised by plant-based diets, which helps the body keep blood sugar levels within normal ranges."

Foods containing "simple" sugars - often ultra-processed foods like pastries, sweets, cereals and ready meals - will spike blood sugar levels the most quickly and should be avoided.

Dr Gheewala continued: "A scale of 0 to 100 is used to rank foods according to the glycemic index, which calculates how quickly food raises blood sugar levels after consumption.

"Foods with a high glycemic index contain simple sugars, which raise blood sugar levels.

"Examples of foods that give you quick energy but also cause crashes include white bread, rice and potatoes."

Complex carbs are a better option as they are slower to digest. Fibre is also one of the best food groups to eat more of every day to manage glucose levels.

The health pro continued: "Complex carbohydrates, which are present in whole grains, legumes and vegetables, take longer to digest, extending feelings of fullness and avoiding sharp spikes in blood sugar.

"Increasing the amount of fibre in your diet is another effective strategy to regulate blood sugar levels.

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"Figs, oats, and chickpeas are examples of foods high in dietary fibre that increase satiety and decrease overall caloric intake and overeating."

Oats can help lower blood sugar levels as they contain beta-glucan, which can form a thick gel that delays glucose absorption into the blood, Healthline explains.

What you drink can also make a difference, so beverages like fizzy drinks, milkshakes and sugary coffees should be reduced.

Black coffee, however, could actually help improve glucose management, new research has shown. This is particularly obvious in women.

2025-05-07T16:23:54Z