Keeping blood sugar levels stable is essential for overall health and can help prevent or delay serious complications. Several factors can influence blood sugar, including genetics, stress, activity levels, and body weight.
However, diet also plays a significant role in blood sugar regulation. To help you make the best choices, here are over 10 foods known for their ability to lower blood sugar levels.
1. Pumpkin
Rich in antioxidants and fiber, pumpkin is an excellent food for blood sugar regulation. In countries like Iran and Mexico, pumpkin has long been used as a natural remedy for diabetes. This nutritious food contains polysaccharides, a type of carbohydrate studied for its blood sugar-lowering properties. Additionally, pumpkin provides protein and healthy fats, making it a valuable addition to a balanced diet for managing blood sugar levels.
2. Seafood
Packed with protein, healthy fats, vitamins, minerals, and antioxidants, seafood can help lower blood sugar levels. Protein plays a key role in preventing postmeal blood sugar spikes, slowing digestion, and promoting a feeling of fullness. Fatty fish like salmon and sardines are especially beneficial. One study involving 68 obese participants found that those who consumed 750 grams of fatty fish per week had better postmeal blood sugar control than those who ate lean fish.
3. Broccoli
Broccoli contains sulforaphane, a plant compound with blood sugar-lowering effects. When broccoli is chopped or chewed, sulforaphane is released. Studies in animals, test tubes, and humans have shown that sulforaphane-rich broccoli extract can improve insulin sensitivity and reduce oxidative stress. Additionally, broccoli sprouts are high in glucosinolates, compounds that further support insulin sensitivity and help lower blood sugar in individuals with type 2 diabetes.
4. Beans and Lentils
Lentils and beans are nutrient-dense foods that can support blood sugar control. They are rich in fiber, protein, and magnesium, all of which help regulate blood sugar. Additionally, these foods contain resistant starch and soluble fiber, which slow digestion and improve blood sugar response after meals. A study involving 12 women found that adding chickpeas or black beans to a meal of rice significantly reduced postmeal blood sugar levels compared to eating rice alone.
5. Chia Seeds
Chia seeds are another excellent choice for blood sugar management. Research suggests that consuming chia seeds can help lower blood sugar levels and improve insulin sensitivity. A 2020 review of multiple animal studies found that chia seeds may reduce the risk of diabetes. In a human study, participants who consumed 25 grams of ground chia seeds along with a sugar solution experienced a 39% reduction in blood sugar levels compared to those who only consumed the sugar solution.
6. Okra
Okra is a fruit that contains compounds known to help lower blood sugar, including polysaccharides and flavonoid antioxidants. The seeds are particularly rich in blood sugar-lowering properties, making okra a potential natural remedy for diabetes. Studies have identified specific antidiabetic compounds in okra, such as polysaccharides and the flavonoids quercetin 3-O-gentiobioside and isoquercitrin. While research in animals has shown promising results, further human studies are needed to confirm these effects.
7. Avocados
Loaded with fiber, healthy fats, vitamins, and minerals, avocados are a great food for blood sugar regulation. Studies suggest that avocados may help lower blood sugar while also reducing the risk of metabolic syndrome—a cluster of conditions, including high blood sugar, that increases the risk of chronic disease.
8. Berries
Berries are an excellent option for individuals struggling with blood sugar management. They are high in fiber, antioxidants, vitamins, and minerals, all of which contribute to better blood sugar control. A 2019 study found that consuming 250 grams of red raspberries with a carbohydrate-rich meal significantly lowered postmeal insulin and blood sugar levels in individuals with prediabetes compared to those in the control group.
9. Eggs
Eggs are packed with protein, healthy fats, vitamins, minerals, and antioxidants, making them beneficial for blood sugar regulation. Research suggests that eating eggs regularly may improve blood sugar control. In one study, obese adults with prediabetes or type 2 diabetes who consumed one large egg per day experienced a 4.4% reduction in fasting blood sugar. The study also found that daily egg consumption improved insulin sensitivity.
10. Oats
Oats are an ideal breakfast option due to their high soluble fiber content, which helps lower blood sugar levels. A review of 16 studies found that consuming oats significantly reduced fasting blood sugar and HbA1c levels compared to control meals. Another study showed that drinking water mixed with oat bran before eating white bread resulted in lower postmeal blood sugar levels than drinking water alone.
11. Yogurt and Kefir
As fermented dairy products, yogurt and kefir have the potential to support blood sugar regulation. A study found that drinking 600ml of kefir significantly reduced HbA1c and fasting blood sugar levels in individuals with type 2 diabetes. Additionally, a review of multiple studies revealed that daily yogurt consumption was associated with a 7% reduced risk of developing type 2 diabetes.
The Bottom Line
Maintaining stable blood sugar levels is essential for long-term health, and diet plays a crucial role in this process. Incorporating these nutrient-rich foods into your diet can help reduce the risk of diabetes and promote overall well-being.