Foods That Help Lower Blood Sugar

Many foods can help keep blood sugar levels steady, especially when part of a diet built around whole, minimally processed ingredients. These options are typically low on the glycemic index, packed with fiber, and rich in nutrients that support glucose balance.

Non-Starchy Vegetables

Veggies like broccoli, spinach, cauliflower, zucchini, cucumbers, bell peppers, and dark leafy greens are top picks. They’re low in carbs and calories but high in fiber and vital nutrients, helping to moderate how sugar enters the bloodstream.

Whole Grains

Whole oats, quinoa, brown rice, barley, and less-processed whole wheat varieties break down slowly, leading to more stable blood sugar levels than refined grains.

Nuts and Seeds

Almonds, walnuts, pecans, peanuts, flaxseed, chia seeds, and pumpkin seeds are nutrient-dense and deliver healthy fats, fiber, and protein. Natural nut butters also support blood sugar control.

Legumes

Beans like black, pinto, navy, and lima, as well as lentils, chickpeas, and peas, offer both fiber and protein, slowing digestion and reducing sugar spikes.

Berries and Certain Fruits

Blueberries, raspberries, blackberries, and strawberries bring fiber and antioxidants with a relatively low GI. Other helpful fruits include apples, peaches, plums, apricots, and avocados.

Seafood and Lean Proteins

Fatty fish such as salmon, sardines, tuna, and mackerel, along with lean proteins like chicken, turkey, eggs, and tofu, contain no carbs and help stabilize blood sugar when paired with carbohydrates.

Fermented Foods

Kimchi, sauerkraut, and plain or unsweetened yogurt may benefit gut health and improve insulin response, supporting better glucose control.

Healthy Fats

Foods like avocado, olive oil, and nuts offer beneficial fats that enhance insulin sensitivity and help manage blood sugar levels.

Other Notable Foods

Pumpkin and its seeds, okra, mushrooms, and flaxseed have also been linked to healthier blood sugar levels.

Foods to Limit or Avoid

Refined carbs (e.g., white bread, pastries, white rice)
Sugar-laden drinks and juices
Heavily processed snacks and desserts
Overripe or excess dried fruit
Large servings of starchy vegetables like corn or potatoes

Practical Tips

Combine carbs with protein and healthy fats to slow sugar absorption.
Opt for whole, less-processed options whenever possible.
Watch portion sizes, particularly with high-carb foods.
Drink plenty of water and stay active—movement supports healthy blood sugar too.

Focusing on these dietary habits can aid in managing blood sugar more effectively. For personalized advice, especially for those with diabetes or related conditions, consulting a healthcare professional is essential.