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When it comes to blood sugar levels, nutrition is the leading factor impacting them. Most foods will not lower glucose levels, but certain foods have shown they can help control them. You might think that blood sugar is only affected by the amount of sugar, carbohydrates, and fats you eat. Sugar and carbohydrates, however, have the most significant effect. But, that doesn’t mean all digestible carbohydrates work the same.

Our bodies digest high fiber foods slower, making the rise in blood sugar more gradual instead of one big spike. Soluble fiber also helps reduce blood sugar levels by improving insulin sensitivity. Processed carbohydrates, on the other hand, cause those sharp spikes in blood sugar and boost triglyceride levels. Trying to digest all the information on how your body processes carbohydrates and sugars can be overwhelming.

That’s where using the glycemic index can make it easier to understand. The glycemic index ranks foods on a scale from 0-100. The higher the number, the more your blood sugar will spike after eating. This tool is especially helpful when evaluating foods you want to include in your overall healthy lifestyle plan. However, it is important to keep in mind that the glycemic index just predicts how someone’s glucose will respond to food on average.