What food will lower blood sugar? Blood sugar levels are of primary importance for maintaining stable blood glucose and avoiding the development of diabetes. Keeping blood sugar levels under control is important for everybody, more so for those people who are already on medication or have a family history of this disease. There are certain foods that can help keep your blood sugar levels in control, such as:
Best foods that help lower and control blood sugar
The bodies of people with diabetes do not produce enough insulin or cannot use insulin properly, causing glucose to accumulate in the blood. Choosing low glycemic index (GI) foods is one way to help manage the condition.
For people with diabetes, foods and beverages that the body absorbs slowly are best because they do not cause spikes and dips in blood sugar.
The GI measures the effects of specific foods on blood sugar levels. People who are looking to control their blood sugar levels should pick foods with low or medium GI scores.
People can also pair foods with low and high GI scores to ensure that a meal is balanced. Researchers suggest that low GI patterns of eating can improve a person’s blood sugar response over time.
However, there is no evidence to suggest that eating a certain type of food can lower a person’s blood sugar levels in a diabetes-related emergency.
Below are some of the best foods for people who are looking to maintain healthy blood sugar levels.
Stone-ground whole wheat or pumpernickel bread
Many kinds of bread have high GI scores and can cause a spike in blood sugar levels. So, for people with diabetes, many are worth avoiding.
However, the consumption of whole grain foods has been associated with a lower risk of type 2 diabetes. Some breads are considered a good way to consume whole grain foods.
Pumpernickel bread and 100% stone-ground whole wheat bread have low GI scores, at 55 or below on the GI scale. They have lower GI scores than regular whole wheat bread because the ingredients go through less processing. Processing removes the fibrous outer shells of grains and cereals. Fiber slows digestion and helps stabilize blood sugar levels.
The researchers behind a 2020 trial found that consuming less-processed grains caused an improvement in blood sugar levels for people with type 2 diabetes.
A separate 2020 study involving people with type 2 diabetes also found that the particle size of the whole grains in bread had an impact on blood sugar levels. This reflects their level of processing.
A 2021 review looked at the effect of millets, which have a low GI score. The researchers found that the regular consumption of millets, including sorghum, reduced average fasting blood sugar levels by up to 12% and decreased post-meal blood sugar levels by up to 15%.
Breads to eat
- whole wheat, especially stone-ground whole wheat bread
- pumpernickel
- spelt
- rye
- rice
- bread made with ancient grains, such as emmer and einkorn
- bread made from less-processed grains
Breads to avoid
- white bread
- bagels
- other breads made from refined or highly milled grains
- breads with added sugar
- fruit breads and raisin toast
Most fruits
Except for pineapples and melons, most fruits have low GI scores of 55 or below. This is because most fresh fruits contain lots of water and fiber to balance out their naturally occurring sugar, which is called fructose.
However, as fruits ripen, their GI scores increase. Fruit juices also have very high GI scores because juicing removes the fibrous skins and seeds. So, fresh fruit is best.
A study from 2020 that followed around half a million people in China for 7 years found that those who ate fresh fruit daily had lower rates of type 2 diabetes.
Also, a large 2013 study found that people who consumed whole fruits — especially blueberries, grapes, and apples — had significantly lower risks of developing type 2 diabetes. The researchers also report that drinking fruit juices increased the risk of developing the condition.
Fruits to eat
- apples
- apricots
- avocadoes
- blackberries
- blueberries
- grapefruit
- grapes
- peaches
- plums
- raspberries
- strawberries
Fruits to enjoy in moderation
- dried fruit
- watermelon
- pineapple
- fruit juice
- overripe bananas
- dates
Sweet potatoes and yams
Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious.
Some research indicates that the flesh of the sweet potato contains more fiber than the skin, indicating that the whole vegetable could be beneficial for those with diabetes.
Reporting the findings of an animal study, the researchers also note that sweet potato consumption may lower some markers of diabetes.
Although there is still no conclusive evidence to suggest that sweet potatoes can help stabilize or lower blood sugar levels in humans, they are undoubtedly a nutritious food with a low GI score.
People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles.
Potatoes to eat
- sweet potatoes
- yams
Potatoes to avoid
- white potatoes
- French fries
- mashed potatoes
Oatmeal and oat bran
Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels.
Oats also contain β-glucan, which can:
- reduce glucose and insulin responses after meals
- improve insulin sensitivity
- help maintain glycemic control
- reduce blood lipids (fats)
The authors of a 2021 meta-analysis of 103 trials looked at how β-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals containing β-glucan were linked to lower blood sugar levels than those without.
Also, a 2015 review of 16 studies concludes that oats have a beneficial effect on glucose control and lipid profiles in people with type 2 diabetes. Determining the impact of oat consumption on type 1 diabetes requires more research, however.
One serving is equal to half a cup.
Good ways to enjoy oats
- stone-ground oats
- rolled oats
Oat products to limit
- processed oats
- instant oats
Most nuts and seeds
Nuts are very rich in dietary fiber and have GI scores of 55 or below.
Nuts also contain high levels of plant proteins, unsaturated fatty acids, and other nutrients, including:
- antioxidant vitamins
- phytochemicals, such as flavonoids
- minerals, including magnesium and potassium
A 2014 systemic review concludes that eating nuts could benefit people with diabetes.
As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts.
One serving is equal to one-quarter of a cup.
Nut products to eat
- raw almonds
- raw cashews
- raw walnuts
- raw pecans
- other tree nuts
- raw peanuts
- peanut butter
- sunflower seeds
Nuts with higher GI scores
- cashews
- macadamia nuts
- roasted or salted nuts
- candied nuts
Diet Chart For Lowering Blood Sugar
A high sugar diet aims at controlling the blood sugar levels in your body. A diet cannot lower blood sugar levels, only medication and exercise can help with that. However, a high sugar diet aims at preventing from blood sugar levels from rising further. Blood sugar levels can increase because of excessive carbohydrates such as bread, cereals, rice, pasta, milk and desserts. A high sugar diet plan focuses on the amount and type of carbs to be consumed in order to avoid over-eating and prevent poor dietary choices.
The fundamentals of a high sugar diet are as follows:
- Low-carb vegetables and greens – Consumption of vegetables such as zucchini, tomatoes, onions, eggplant and mushrooms is advised. To make them more flavoured, they can be eaten with low-fat dressings such as guacamole, hummus and salsa.
- Protein – Protein is essential for a well-balanced diet. It can be obtained from yogurt, cottage cheese, eggs and lean meats.
- Berries and melon – Berries and melon are low carb fruits that taste sweet, are filling and nutritious and are high in fibre. They can also be eaten with yogurt or ice cubes.
- Whole grain high-fibre foods – To prevent overeating, it is recommended to consume whole grain high fibre foods such as legumes (beans, peas, lentils) and pulses.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | 4 Idli + Sambar 1/2 cup/ 1 table spoon Green chutney/ Tomato Chutney |
| Mid-Meal (11:00-11:30AM) | green gram sprouts 1 cup |
| Lunch (2:00-2:30PM) | 3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji. |
| Evening (4:00-4:30PM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Dinner (8:00-8:30PM) | 2 Roti / chappati.+ Tomato subji 1/2 cup. |
| Monday | |
| Breakfast (8:00-8:30AM) | 2 Slice brown bread.+1 slice low fat cheese+1Boiled egg+ 1/2 cup low fat milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Lunch (2:00-2:30PM) | Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Low fat curd. |
| Evening (4:00-4:30PM) | 1 cup light tea+ 2 wheat rusk. |
| Dinner (8:00-8:30PM) | 2 roti/ Chapathi+ Ladies finger subji 1/2 cup. |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Chappati 3 + 1/2 cup Potato green peas curry. |
| Mid-Meal (11:00-11:30AM) | 1/2 cup boilled black channa |
| Lunch (2:00-2:30PM) | 1 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low fat curd. |
| Evening (4:00-4:30PM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Dinner (8:00-8:30PM) | Broken wheat upma 1 cup+ 1/2 cup green beans subji |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Methi Parata 2+ 1 tbs green chutney. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Lunch (2:00-2:30PM) | 1 cup rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad. |
| Evening (4:00-4:30PM) | 1 Cup light tea+ Brown rice flakes poha 1 cup. |
| Dinner (8:00-8:30PM) | Wheat dosa 3 + 1/2 cup Bitter guard subji. |
| Thursday | |
| Breakfast (8:00-8:30AM) | Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk. |
| Mid-Meal (11:00-11:30AM) | plane Yoghurt with raw vegetables / grilled vegetables -1 cup |
| Lunch (2:00-2:30PM) | 1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup. |
| Evening (4:00-4:30PM) | 1 cup boilled channa+ light tea 1 cup. |
| Dinner (8:00-8:30PM) | 2 Roti/ chapati+ 1/2 cup mix veg curry |
| Friday | |
| Breakfast (8:00-8:30AM) | Mix veg Poha 1 cup+ 1/2 cup low fat milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Lunch (2:00-2:30PM) | 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup. |
| Evening (4:00-4:30PM) | 1 cup tea+ + 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.) |
| Dinner (8:00-8:30PM) | 2 Roti / chappathi+Ridge guard subji 1/2 cup. |
| Saturday | |
| Breakfast (8:00-8:30AM) | Utappam 2+ 1 tbs green chutney. |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled channa |
| Lunch (2:00-2:30PM) | 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd. |
| Evening (4:00-4:30PM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Dinner (8:00-8:30PM) | Broken wheat upma 1 cup+ 1/2 cup green beans subji |
What Foods Will Lower Blood Sugar Quickly?
Although diet plays a major role in regulating your blood sugar levels, there are no such foods that can bring down the blood sugar level quickly. You can, however, include foods in your diet that will help to regulate your blood sugar at healthy levels and prevent episodes of high blood sugar.
A healthy diabetes meal plan contains various nutrients in healthy proportions.
Some of the foods that help keep your blood sugar levels in the healthy range include:
- Vegetables:
- Green peas
- Onions
- Lettuce
- Cabbage
- Leafy greens such as spinach, collards, kale, and beet
- Green beans
- Tomatoes
- Cucumbers
- Bok choy
- Artichokes
- Brussels sprouts
- Broccoli
- Cauliflower
- Celery
- Eggplant
- Peppers including bell peppers and jalapeno
- Zucchini
- Crookneck squash
- Snow peas
- Certain fruits:
- Apples
- Pears
- Plum
- Avocado
- Olives
- Dried apricots
- Unripe banana
- Peaches
- Strawberries
- Oranges
- Cherries
- Coconut
- Grapefruit
- Cranberries
- Blueberries
- Whole or minimally processed grains:
- Barley
- Whole wheat
- Oat bran and rice bran cereals
- Whole grain pasta
- Whole-grain pumpernickel bread
- Sourdough bread
- Wheat tortilla
- Nuts and nut butter
- Mushrooms
- Seeds such as pumpkin, chia, sunflower, and flaxseeds
- Poultry such as chicken and turkey
- Eggs and egg whites
- Fish and shellfish
- Meat such as beef and pork
- Oils such as extra virgin olive oil and canola oil
- Spices such as cinnamon and supplements like apple cider vinegar
- Dairy and dairy-substitute products:
- Plain yogurt
- Cheese
- Cottage cheese
- Milk
- Soy milk and yogurt
Including these foods in healthy proportions along with regular physical activity can help you manage your blood sugar level well. You can take your doctor’s or nutritionist’s help to know about a healthy meal plan.
Foods to Keep Blood Sugar in Check
Broccoli
One of the tenets of a blood-sugar-lowering diet is getting the recommended amount of fiber every day, which slows digestion to keep blood sugar even. (Men should aim for 30 to 38 grams of fiber per day; women should aim for 21 to 25 per day.) Fiber is plentiful in nonstarchy vegetables like broccoli, cauliflower and asparagus, says Phipps.
Raspberries
Many fruits are rich in natural sugars, which means they tend to cause blood sugar to rise. But berries—and especially raspberries—are packed with fiber, a nutrient that helps slow the absorption of sugar, keeping blood sugar levels steady. One cup of these delicious berries contains 8 grams of fiber.
Avocado
This trendy, healthy-fats-filled fruit has a couple things going for it. For one, just one-quarter of an avocado has more than 3 grams of fiber and 7 grams of fat, a pairing that readily helps prevent blood glucose spikes. The plant-based source of fat is also rich in heart-healthy monounsaturated fatty acids. (Here’s a tip on how to store avocados so they last longer.)
Nuts
Take your pick: almonds, pistachios, walnuts, pecans—the list goes on. Along with a variety of vitamins and minerals, nuts also supply protein, fat and fiber, a trifecta that stabilizes your body’s glycemic response (another term for blood sugar response) after eating a meal, according to research published in Oncotarget. In a separate study looking at Chinese patients with type 2 diabetes, adding about 2 ounces of almonds to the daily diet improved glucose control. So go ahead and grab a handful to help keep glucose steady.
Black beans
Beans sometimes get a bad reputation because they are rich in carbohydrates. But they offer a source of complex carbs rich in both fiber and protein, which slows the rise in blood sugar to keep you full and feeling satisfied longer—which translates to sustained energy, says Phipps. A half-cup of black beans has more than 7 grams of protein and 8 grams of fiber. Toss some beans on a salad or eat a bowl of chili for lunch to sidestep an afternoon slump.
Oatmeal
If you don’t choose carefully, your bowl of cold cereal might be serving up mostly refined, highly processed grains—and a whole lot of sugar. Both are associated with a rise in blood glucose. Oatmeal, on the other hand, is a champ at keeping blood sugar steady. In a review of 14 trials, eating a bowl of oatmeal (compared to a control meal) reduced post-meal glucose and insulin levels among patients with type 2 diabetes, according to research in the journal Nutrients.
Shrimp
The American Heart Association recommends eating fish or seafood twice a week to lower the risk of heart disease and stroke. That’s especially important in the context of tracking blood sugar, as high blood sugar can damage blood vessels that lead to your heart, increasing the risk of cardiovascular disease. For a blood-sugar-friendly meal, Phipps recommends incorporating a lean source of protein, like shrimp. Other options include omega-3-rich fish, like salmon and tuna.
Olive oil
When building a blood-sugar-focused diet, try assembling a plate that includes protein, fat and carbohydrates. That way, you get the energy of carbs, plus the blood-sugar-stabilizing (and appetite-taming) effect of protein and fat. Olive oil is not only part of a heart-healthy diet, but has been shown to lower levels of A1C (an average of blood sugar over the last two months) and fasting blood sugar in patients with diabetes, according to a meta-analysis of 29 studies in Nutrition & Diabetes. And for those who didn’t have diabetes, consuming olive oil was linked to a 16% lower risk of developing the disease, as the antioxidants in the oil may have a beneficial effect on glucose metabolism. Time to add a drizzle to your next salad!