Diabetes poses significant health risks, including potential complications such as heart disease, kidney damage, nerve damage, and vision problems.

Over 34 million people in the United States have diabetes--comprising 10.5% of the population--of which the majority have type 2 diabetes. People with type 1 and type 2 diabetes require lifestyle adjustments, medication, and most importantly, foods with low glycemic index, to manage the condition.

Consuming high-glycemic foods such as white bread and rolled oats can lead to elevated blood sugar levels. However, making conscious choices and opting for low-glycemic food items can help reverse this situation.

Explore these examples of low glycemic foods that can effectively help in managing your diabetes levels.

1. Porridge: It's always a good idea to swap greasy breakfast options for porridge because a bowlful has way less glycemic score. With its high fiber content, oatmeal, made using steel cut oats, helps regulate blood glucose levels and improve insulin sensitivity. "[Oats] are complex carbohydrates meaning they are full of fiber," says Leah Johnston, registered dietitian at wellness agency SRW, told Eat This, Not That. "It's the beta-glucan fiber in oats that has a significant effect on reducing blood sugar and insulin response. Carbs with fiber take longer to digest and metabolize and, in turn, blood glucose doesn't rise as quickly.

2. Blueberries: Fresh fruits, especially those with low GI scores, are recommended for people with diabetes. Incorporating fruits like blueberries, grapes, and apples into your diet can really make a difference. A 2013 study conducted in the U.S. found that these fruits were linked to a reduced risk of developing diabetes, with blueberries being the star of the show.

So, it's a good idea to aim for about three servings of these diabetes-friendly fruits each week. You can easily add them to your morning porridge or find other tasty ways to enjoy them.

3. Sweet potato: Sweet potatoes can be a good choice for people with diabetes, but it's important to enjoy them in moderation. These delicious veggies are packed with vitamins, antioxidants, and minerals that offer great health benefits. They have a low glycemic index, which means they won't cause a sharp rise in blood sugar levels. Plus, they contain magnesium and fiber, which can help improve insulin resistance and keep blood sugar stable, according to Very Well Health.

4. Garlic: Garlic is helpful in controlling blood sugar levels, particularly for individuals with type 2 diabetes. A 2013 study in India showed that combining garlic capsules with the medication metformin resulted in lower fasting and post-meal blood glucose levels compared to metformin alone. Similarly, a study in 2017 in China found that garlic supplements had positive effects on blood sugar and cholesterol levels. Whether eaten raw, cooked, or in supplement form, garlic can contribute to better blood sugar control and is a valuable addition to a diabetes management plan.

5. Yogurt: Many people can be under the impression that since yogurt is a high-fat dairy product, it should be avoided in the diets of people with high blood sugar. Some nutritionists have disputed the claim, saying that the unflavored, unsweetened homemade versions have lower GI scores and therefore are suitable for diabetics.