Blood sugar levels affect overall health, and keeping them stable can prevent serious issues. Factors like genetics, stress, activity levels, and body weight play a role, but diet is also important. Here’s a list of 10+ foods that can help lower blood sugar.
Pumpkin
Pumpkin is rich in fiber and antioxidants, making it helpful for blood sugar control. Many countries, including Iran and Mexico, have used pumpkin as a traditional remedy for diabetes. It contains polysaccharides, a type of carbohydrate studied for its role in sugar regulation.
Seafood
Seafood is packed with healthy fats, protein, and important nutrients. Protein helps slow digestion, preventing sudden spikes in blood sugar. Fatty fish like salmon and sardines are especially good for blood sugar control. A study found that eating 750 grams of fatty fish per week improved blood sugar levels compared to eating lean fish.
Broccoli
Broccoli contains sulforaphane, a plant compound that helps lower blood sugar. When chopped or chewed, sulforaphane is released, improving insulin sensitivity and reducing stress in the body. Studies show that broccoli sprouts can also help people with type 2 diabetes.
Beans and Lentils
Beans and lentils are full of fiber, protein, and magnesium. They contain resistant starch, which slows digestion and helps prevent blood sugar spikes after meals. One study found that adding chickpeas or black beans to rice lowered blood sugar levels compared to eating rice alone.
Chia Seeds
Chia seeds may help with blood sugar control. Research shows they improve insulin sensitivity and reduce blood sugar spikes. A study found that people who ate 25 grams of chia seeds with a sugar drink had a 39% lower blood sugar spike than those who only had the sugar drink.
Okra
Okra contains compounds that help lower blood sugar, including polysaccharides and flavonoids. Research suggests that okra seeds also have anti-diabetic properties, though more human studies are needed.
Avocados
Avocados are rich in fiber, healthy fats, and essential nutrients. Studies suggest they help lower blood sugar and may reduce the risk of metabolic syndrome, a condition linked to high blood sugar.
Berries
Berries are packed with fiber, vitamins, and antioxidants. A 2019 study found that eating 250 grams of red raspberries with a high-carb meal lowered blood sugar and insulin levels in people with prediabetes.
Eggs
Eggs contain protein, healthy fats, and key nutrients that help regulate blood sugar. Research found that eating one egg per day led to a 4.4% decrease in fasting blood sugar in people with prediabetes or type 2 diabetes.
Oats
Oats are a great breakfast choice because they’re high in soluble fiber, which helps lower blood sugar. A review of 16 studies showed that eating oats reduced fasting blood sugar and HbA1c levels.
Yogurt and Kefir
Fermented dairy products like yogurt and kefir may help with blood sugar regulation. One study found that drinking 600ml of kefir lowered fasting blood sugar and HbA1c levels in people with type 2 diabetes. Another study linked daily yogurt consumption to a 7% lower risk of developing diabetes.
By adding these foods to your diet, you can help manage blood sugar levels naturally.