Maintaining healthy blood sugar levels is essential for overall health and can help prevent or delay serious medical conditions. Blood sugar levels can be influenced by various factors, such as genetics, stress, physical activity, and body weight, but a healthy diet is one of the most important ways to manage blood sugar. To help guide you in making better food choices, we’ve compiled a list of more than 10 foods that may help lower blood sugar levels.

1. Pumpkin

Rich in antioxidants and fiber, pumpkin is an excellent food for regulating blood sugar. In places like Iran and Mexico, pumpkin has long been used as a traditional remedy for diabetes. The polysaccharides in pumpkin, a type of carbohydrate, help regulate sugar levels. Additionally, pumpkin is high in protein and healthy fats, which are beneficial for managing blood sugar.

2. Seafood

Seafood, particularly fatty fish like sardines and salmon, is packed with healthy fats, vitamins, minerals, protein, and antioxidants that help lower blood sugar. The protein in seafood slows digestion, preventing blood sugar spikes after meals. A study with 68 obese participants found that consuming 750 grams of fatty fish per week improved post-meal blood sugar levels compared to those who ate lean fish.

3. Broccoli

Broccoli contains sulforaphane, a plant compound that helps lower blood sugar. When broccoli is chewed or chopped, it produces sulforaphane, which boosts insulin sensitivity and reduces oxidative stress. Studies have shown that broccoli extract has potent antidiabetic effects, and its sprouts, rich in glucosinolates, further improve insulin sensitivity and reduce blood sugar in people with type 2 diabetes.

4. Beans and Lentils

Beans and lentils are high in nutrients like fiber, protein, and magnesium, all of which help lower blood sugar. These legumes contain resistant starch and soluble fiber, which slow digestion and improve blood sugar responses after meals. A study showed that adding chickpeas or black beans to rice meals reduced blood sugar levels after meals compared to eating rice alone.

5. Chia Seeds

Chia seeds can help manage blood sugar levels. Research suggests that chia seeds may improve insulin sensitivity and lower blood sugar levels. A 2020 review of animal studies found that chia seeds can reduce the risk of conditions like diabetes, and a human study showed that consuming 25 grams of ground chia seeds along with a sugar solution reduced blood sugar by 39% compared to a sugar solution alone.

6. Okra

Okra is a fruit rich in compounds like polysaccharides and flavonoid antioxidants that help lower blood sugar. The seeds of okra also have blood sugar-lowering properties. Although animal studies show promising results, more research is needed to confirm the effects of okra in humans.

7. Avocados

Packed with fiber, healthy fats, minerals, and vitamins, avocados contribute to better blood sugar regulation. Studies suggest that including avocados in meals can help lower blood sugar levels and protect against metabolic syndrome, a condition that increases the risk of chronic diseases like diabetes.

8. Berries

Berries are rich in antioxidants, vitamins, fiber, and minerals, making them an excellent food for managing blood sugar. A 2019 study found that eating 250 grams of red raspberries with a high-carb meal significantly reduced post-meal insulin and blood sugar levels in people with prediabetes.

9. Eggs

Several studies have shown that eating eggs can help regulate blood sugar levels. Eggs are high in protein, antioxidants, healthy fats, and vitamins. One study found that consuming one large egg daily led to a 4.4% reduction in fasting blood sugar in adults with prediabetes or type 2 diabetes, along with improved insulin sensitivity.

10. Oats

Oats are rich in soluble fiber, which helps lower blood sugar levels. Studies have demonstrated that eating oats can significantly reduce fasting blood sugar and HbA1c levels compared to control meals. Drinking oat bran mixed with water before eating white bread has also been shown to reduce post-meal blood sugar compared to drinking water alone.

11. Yogurt and Kefir

Fermented dairy products like yogurt and kefir can assist in blood sugar regulation. One study found that drinking 600 ml of kefir reduced fasting blood sugar and HbA1c in individuals with type 2 diabetes. A review of multiple studies revealed that daily yogurt consumption was linked to a 7% decrease in the risk of developing type 2 diabetes.

By incorporating these blood sugar-lowering foods into your daily diet, you can effectively manage your blood sugar levels and reduce the risk of serious health complications associated with high blood sugar.

10+ Foods to Help Lower Your Blood Sugar