6 foods that won’t cause your blood sugar to spike
People living with type 2 diabetes can eat these foods with confidence.
Jan 18, 2026
Written byMadeleine Burry
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If you have 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 normal. A large spike, however, can lead to hyperglycemia, or high blood glucose, which can have serious health implications.
The biggest factor in whether blood sugar spikes is the total number of carbs in your meal. But it also depends on the meal’s glycemic index (GI), which measures how quickly those carbs hit your system. If you choose foods low on the index, with a low glycemic load (or carbs per serving), it can help reduce spikes in blood sugar.
Here are a few low-glycemic foods people with type 2 diabetes can enjoy.
Sources (9)
- American Diabetes Association. Hyperglycemia (High Blood Glucose). October 28, 2025.
- American Diabetes Association. Protein Foods for Diabetes. October 28, 2025.
- National Academy of Sports Medicine. Low & High Glycemic Foods: Glycemic Index and Load Explained. October 28, 2025.
- American Heart Association. Saturated Fat. August 23, 2024.
- USDA.gov. Dark Green Leafy Vegetables. September 11, 2023.
- American Diabetes Association. Non-starchy Vegetables for Blood Glucose Control. October 28, 2025.
- Diabetes Canada. Glycemic Index Food Guide. 2023.
- Johns Hopkins Medicine. Grapefruit Benefits. October 28, 2025.
- Harvard Health Publishing. Glycemic Index for 60+ Foods. April 16, 2024.