10 Best Foods to Lower Blood Sugar & Manage Diabetes

Managing blood glucose levels effectively can be challenging, but it’s essential to preventing serious long-term health problems. This is true whether you’ve been diagnosed with diabetes, prediabetes, or if your pancreas is perfectly functional. Healthy eating can have a significant impact on your blood sugar levels, in both the short- and long-term. Use this article as a guide on how to make the most of it.

This superfood group includes things like kale, spinach, broccoli, bok choy, chard, and salad greens. They have very low levels of carbohydrates so they won’t spike your blood sugar. Rich in antioxidants, studies have shown that eating these powerhouse foods may reduce your risk for cancer, heart disease, and type 2 diabetes. The USDA recommends eating at least 2-3 servings of green leafy veggies per week to take advantage of these health benefits.

Legumes like chickpeas, lentils, and black beans may contain starch, but they also have protein, magnesium, and a high level of soluble fiber. This means they are slower to digest than simple carbohydrates, providing a steady energy supply to your body as opposed to a quick rush. The high fiber content found in beans is associated with lower risk for obesity, high cholesterol, and high blood pressure. Canned beans are affordable and convenient, but make sure to check the label for added sugars and choose ones with no salt added or low sodium before you buy.

Olive oil has long been an essential part of a traditional Mediterranean diet, which is rich in vegetables, whole grains, and healthy fats, and low in red meat and refined carbohydrates. Eating this type of diet, including olive oil, may have unique benefits for people with diabetes. A 2015 study found that extra virgin olive oil helps lower blood sugar levels and cholesterol more than other types of fat. While olive oil is a heart-healthy fat, you should still be aware of the total amount of fat they're eating as high fat intake can be associated with insulin resistance. It is also the most calorie dense macronutrient and can lead to weight gain if consumed in excess.

Low in carbs but high in protein and healthy fats, nuts are a solid choice for people with diabetes looking for something to snack on. They help to regulate blood sugar and help you feel fuller, which could aid in weight loss. There are multiple studies that link nuts with improved health benefits, including lower risk for type 2 diabetes, and slowed blood sugar response. Just be sure to eat nuts in moderation, since they are high in calories.

High in carbs but also rich in soluble fiber, oatmeal can be a good alternative to high sugar cereals for those with type 2 diabetes. But beware; the more processed the oats, the quicker they are to digest and increase your blood glucose levels. Stick with old-fashioned or steel cut oats (as opposed to instant oatmeal) and eat with a protein or healthy fat. Since many sweeteners are often added to oats, it’s a great idea to choose plain oats or unsweetened packets and sweeten them naturally with whole fruits. Microwaved frozen berries make a delicious addition as well! It’s also important to be mindful of your preparation methods—try to avoid adding too much fat or sugar. Low-fat milk or unsweetened plant-based milk are excellent choices for a healthier option.

Speaking of proteins and healthy fats, eggs are packed with both, especially the yolks. Eggs are a wonderful addition to a healthy diabetes diet, having been linked with improved insulin sensitivity and reduced fasting blood sugar in adults with prediabetes or type 2 diabetes. They also help you feel full, which makes it easier to maintain a healthy body weight. Some studies indicate that eggs can be included in a healthy diet without increasing heart disease risk factors, while others still point to emphasis in moderation. Therefore, it's best to consume eggs in a balanced way and focus on pairing them with whole foods—particularly plant-based options, rich in fiber, and low in saturated fat—for a balanced diet.

Chia seeds are an excellent source of fiber and antioxidants (noticing a trend?) and they also contain high levels of omega 3 fatty acids. These nutrient-packed seeds may reduce the risk of type 2 diabetes and diabetes complications. Much like the other high-fiber foods on this list, chia seeds help to slow digestion, reduce insulin resistance, and help prevent high blood sugar. It’s easy to sprinkle in chia seeds to oatmeal, yogurt, smoothies, and baked goods for a nutritious boost.

Rich in protein and probiotics, plain, unsweetened yogurt is one of the best dairy products people with diabetes can eat. A 2017 study found that people who ate probiotic yogurt daily had lower blood glucose levels and blood pressure than people who did not. While you’ll find a vast array of yogurt at the grocery store nowadays, make sure to watch for added sugars, which are especially prevalent in low fat and flavored yogurt. Greek yogurt is an especially good choice since it contains fewer carbs and more protein than conventional yogurt.

Seafood is an excellent source of protein, antioxidants, vitamins and minerals. Like the other high-protein foods on this list, seafood helps you feel full and slows digestion. Fatty fish that is rich in omega 3’s may be particularly healthy for people with diabetes. It has been shown to help overweight adults improve their post-meal blood sugar levels more than people who consumed other types of fish. Salmon, mackerel, sardines, and albacore tuna are just a few of the options to choose from.

Garlic is widely used as a way to punch up the flavor of many recipes, but it also has health benefits for people with and without diabetes. The compounds found in garlic give it a strong antibacterial and antifungal property, and it has been associated with cancer prevention, reduced blood pressure and improved blood sugar management. Keep in mind that it can be quite potent and when eaten raw or in large quantities, causing side effects like heartburn and nausea.