The 17 Best Foods to Lower (or Regulate) Your Blood Sugar.pdf

The 17 Best Foods to Lower
(or Regulate) Your Blood
Sugar
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For people with prediabetes, diabetes, or other conditions that affect blood
sugar, diet is a major part of maintaining healthy blood sugar levels.
Although factors like body weight, activity, stress, and genetics also play a role
in blood sugar maintenance, following a healthy diet is critical for blood sugar
control (1Trusted Source, 2Trusted Source).
While some foods, including items high in added sugar and refined carbs, can
contribute to blood sugar fluctuations, others can optimize blood sugar
control while promoting overall health (3Trusted Source, 4Trusted Source).
Here are 17 foods that may help regulate your blood sugar.
Table of content
1. Broccoli and broccoli sprouts
2. Seafood
3. Pumpkin and pumpkin seeds
4. Nuts and nut butter
5. Okra
6. Flax seeds
7. Beans and lentils
8. Kimchi and sauerkraut
9. Chia seeds
10. Kale
11. Berries
12. Avocados
13. Oats and oat bran
14. Citrus fruits
15. Kefir and yogurt
16. Eggs
17. Apples

1. Broccoli and broccoli sprouts
Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing
properties.
This plant chemical is produced when broccoli is chopped or chewed due to a
reaction between a glucosinolate compound called glucoraphanin and the
enzyme myrosinase, both of which are concentrated in broccoli.
Test-tube, animal, and human studies have shown that sulforaphane-rich
broccoli extract has powerful anti-diabetic effects, helping enhance insulin
sensitivity and reduce blood sugar and markers of oxidative stress (6Trusted
Source, 7Trusted Source).
Broccoli sprouts are concentrated sources of glucosinolates like
glucoraphanin, and they’ve been shown to help promote insulin sensitivity and
reduce blood sugar levels in people with type 2 diabetes when supplemented
as a powder or extract (8Trusted Source, 9Trusted Source).
Additionally, eating cruciferous vegetables has been linked to a lower risk of
type 2 diabetes (10Trusted Source, 11Trusted Source).
Keep in mind that the best way to enhance the availability of sulforaphane is
to enjoy broccoli and broccoli sprouts raw or lightly steamed, or to add active
sources of myrosinase like mustard seed powder to cooked broccoli (12Trusted
Source).

2. Seafood
Seafood, including fish and shellfish, offers a valuable source of protein,
healthy fats, vitamins, minerals, and antioxidants that may help regulate blood
sugar levels.
Protein is essential for blood sugar control. It helps slow digestion and
prevents post-meal blood sugar spikes, as well as increases feelings of fullness.
Plus, it may help prevent overeating and promote excess body fat loss, two
effects that are essential for healthy blood sugar levels (13Trusted Source).
A high intake of fatty fish like salmon and sardines has been shown to help
improve blood sugar regulation.
For example, a study in 68 adults with overweight or obesity who consumed 26
ounces (750 grams) of fatty fish per week had significant improvements in
post-meal blood sugar levels, compared with those who consumed lean fish
(14Trusted Source).

3. Pumpkin and pumpkin seeds
Brightly colored and packed with fiber and antioxidants, pumpkin is a great
choice for blood sugar regulation. In fact, pumpkin is used as a traditional
diabetic remedy in many countries like Mexico and Iran (15Trusted Source).
Pumpkin is high in carbs called polysaccharides, which have been studied for
their blood-sugar-regulating potential. Treatments with pumpkin extracts and
powders have been shown to significantly decrease blood sugar levels in both
human and animal studies (16Trusted Source, 17Trusted Source, 18, 19Trusted
Source).
However, more research is needed to determine how the whole pumpkin, such
as when it’s eaten roasted or steamed, may benefit blood sugar.
Pumpkin seeds are packed with healthy fats and proteins, making them an
excellent choice for blood sugar control as well.
A 2018 study in 40 people found that consuming 2 ounces (65 grams) of
pumpkin seeds reduced post-meal blood sugar by up to 35%, compared with a
control group (20Trusted Source).

4. Nuts and nut butter
Research has shown that eating nuts may be an effective way to help regulate
blood sugar levels.
A study in 25 people with type 2 diabetes demonstrated that consuming both
peanuts and almonds throughout the day as part of a low-carb diet reduced
both fasting and post-meal blood sugar levels (21Trusted Source).
Also, a review found diets emphasizing tree nuts at an average daily intake of 2
ounces (56 grams) significantly reduced fasting blood sugar and hemoglobin
A1c (HbA1c), a marker of long-term blood sugar control, compared with a
control diet, in people with type 2 diabetes (22Trusted Source).

5. Okra
Okra is a fruit that’s commonly utilized like a vegetable. It’s a rich source of
blood-sugar-lowering compounds like polysaccharides and flavonoid
antioxidants (23Trusted Source).
In Turkey, okra seeds have long been used as a natural remedy to treat
diabetes due to their potent blood-sugar-lowering properties (24Trusted
Source).
Rhamnogalacturonan, the main polysaccharide in okra, has been identified as
a powerful anti-diabetic compound. Plus, okra contains the flavonoids
isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar
by inhibiting certain enzymes (23Trusted Source, 25Trusted Source, 26Trusted
Source).
Although animal studies suggest that okra has powerful anti-diabetic
properties, human research studies are needed.

6. Flax seeds
Flax seeds are rich in fiber and healthy fats and are well known for their health
benefits. Specifically, flax seeds may help reduce blood sugar levels.
In an 8-week study in 57 people with type 2 diabetes, those who consumed 7
ounces (200 grams) of 2.5% fat yogurt containing 1 ounce (30 grams) of flax
seeds per day experienced significant reductions in HbA1c, compared with
those who consumed plain yogurt (27Trusted Source).
What’s more, a review of 25 controlled studies found that eating whole flax
seeds led to significant improvements in blood sugar control (28Trusted
Source).

7. Beans and lentils
Beans and lentils are rich in nutrients, such as magnesium, fiber, and protein,
that can help lower blood sugar. They’re particularly high in soluble fiber and
resistant starch, which help slow digestion and may improve blood sugar
response after meals (29Trusted Source).
For example, a study in 12 women demonstrated that adding black beans or
chickpeas to a rice meal significantly reduced post-meal blood sugar levels,
compared with eating rice alone (29Trusted Source).
Many other studies have shown that eating beans and lentils can not only
benefit blood sugar regulation but also possibly help protect against the
development of diabetes (30Trusted Source, 31Trusted Source, 32Trusted
Source)

8. Kimchi and sauerkraut
Fermented foods like kimchi and sauerkraut are packed with health-promoting
compounds, including probiotics, minerals, and antioxidants, and eating them
has been associated with improved blood sugar and insulin sensitivity
(33Trusted Source).
A study in 21 people with prediabetes found that eating fermented kimchi for 8
weeks improved glucose tolerance in 33% of the participants, while only 9.5% of
participants who consumed fresh kimchi showed improved glucose tolerance
(34Trusted Source).
Another study in 41 people with diabetes demonstrated that following a
traditional Korean diet rich in fermented foods like kimchi for 12 weeks led to
greater reductions in HbA1c than a control diet (35Trusted Source).

9. Chia seeds
Eating chia seeds may help benefit blood sugar control. Studies have linked
chia seed consumption to reductions in blood sugar levels and improvements
in insulin sensitivity.
A 2020 review of 17 animal studies concluded that chia seeds may help improve
insulin sensitivity and blood sugar control, as well as potentially reduce
disease risk, including the risk of diabetes (36Trusted Source).
Also, a study in 15 healthy adults showed that participants who received 1
ounce (25 grams) of ground chia seeds alongside 2 ounces (50 grams) of a
sugar solution had a 39% reduction in blood sugar levels, compared with those
who consumed the sugar solution alone (37Trusted Source, 38Trusted Source).

10. Kale
Kale is often described as a “superfood” — and for good reason. It’s packed
with compounds that may help decrease blood sugar levels, including fiber
and flavonoid antioxidants.
A study that included 42 Japanese adults demonstrated that consuming
either 7 or 14 grams of kale-containing foods with a high-carb meal
significantly decreased post-meal blood sugar levels, compared with placebo
(39Trusted Source).
Research has shown that the flavonoid antioxidants found in kale, including
quercetin and kaempferol, have potent blood-sugar-lowering and
insulin-sensitizing effects (40Trusted Source).

11. Berries
Numerous studies have linked berry intake with improved blood sugar control.
Berries are loaded with fiber, vitamins, minerals, and antioxidants, and they
make an excellent choice for people with blood sugar management issues.
A 2019 study found that eating 2 cups (250 grams) of red raspberries with a
high-carb meal significantly reduced post-meal insulin and blood sugar in
adults with prediabetes, compared with a control group (41Trusted Source).
In addition to raspberries, studies have shown that strawberries, blueberries,
and blackberries may benefit blood sugar management by enhancing insulin
sensitivity and improving glucose clearance from the blood (42Trusted Source,
43Trusted Source, 44Trusted Source).

12. Avocados
In addition to being creamy and delicious, avocados may offer significant
benefits for blood sugar regulation. They’re rich in healthy fats, fiber, vitamins,
and minerals, and adding them to meals has been shown to improve blood
sugar levels.
Numerous studies have found that avocados may help reduce blood sugar
levels and protect against the development of metabolic syndrome, which is a
cluster of conditions, including high blood pressure and high blood sugar,
that increases chronic disease risk (45Trusted Source, 46Trusted Source,
47Trusted Source).
However, keep in mind that many studies that have investigated the effects of
avocado intake on blood sugar levels were funded by the Hass Avocado Board,
which could have influenced aspects of the studies (45Trusted Source,
46Trusted Source, 47Trusted Source).

13. Oats and oat bran
Including oats and oat bran in your diet may help improve your blood sugar
levels due to their high content of soluble fiber, which has been shown to have
significant blood-sugar-reducing properties (48Trusted Source).
An analysis of 16 studies found that oat intake significantly reduced HbA1c and
fasting blood sugar levels, compared with control meals (48Trusted Source).
What’s more, a small study in 10 people found that drinking 7 ounces (200 mL)
of water mixed with 1 ounce (27.3 grams) of oat bran before eating white bread
significantly reduced post-meal blood sugar, compared with drinking plain
water (49Trusted Source).

14. Citrus fruits
Although many citrus fruits are sweet, research shows that they may help
reduce blood sugar levels. Citrus fruits are considered low glycemic fruits
because they don’t affect blood sugar as much as other types of fruits like
watermelon and pineapple (50Trusted Source).
Citrus fruits like oranges and grapefruit are packed with fiber and contain
plant compounds like naringenin, a polyphenol that has powerful anti-diabetic
properties (51Trusted Source).
Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c,
and protect against the development of diabetes (50Trusted Source, 52Trusted
Source, 53Trusted Source, 54Trusted Source).
15. Kefir and yogurt
Kefir and yogurt are fermented dairy products that may help regulate blood
sugar. Research has linked kefir and yogurt intake to improved blood sugar
control.
For example, one 8-week study in 60 people with type 2 diabetes showed that
drinking 20 ounces (600 mL) of kefir, a probiotic-rich yogurt drink, per day
significantly reduced fasting blood sugar and HbA1c, compared with drinking
kefir that did not contain probiotics (55Trusted Source).
Yogurt may also benefit blood sugar. A 4-week study in 32 adults demonstrated
that consuming 5 ounces (150 grams) of yogurt daily improved post-meal

insulin and blood sugar levels, compared with their baseline (56Trusted
Source).
16. Eggs
Eggs are an exceptionally nutritious food, providing a concentrated source of
protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have
linked egg consumption to better blood sugar control.
A study in 42 adults with overweight or obesity and either prediabetes or type
2 diabetes showed that eating one large egg per day led to a significant 4.4%
reduction in fasting blood sugar, as well as improvements in insulin sensitivity,
compared with an egg substitute (57Trusted Source).
What’s more, during a 14-year follow up study in 7,002 Korean adults, frequent
egg intake of two to less than four servings per week was associated with a
40% lower risk of diabetes, compared with eating eggs one time or less per
week, in men but not women (58Trusted Source).

17. Apples
Apples contain soluble fiber and plant compounds, including quercetin,
chlorogenic acid, and gallic acid, all of which may help reduce blood sugar
and protect against diabetes (59Trusted Source).
Although total fruit consumption has been shown to decrease diabetes risk,
eating specific fruits, including apples, may be particularly beneficial for
lowering blood sugar and reducing the risk of developing diabetes (60Trusted
Source).
A study that included data from over 187,000 people found that a higher intake
of specific fruits, particularly blueberries, grapes, and apples, was associated
with a significantly lower risk of type 2 diabetes (60Trusted Source).
Furthermore, a study of 18 women found that eating apples 30 minutes before
a rice meal significantly reduced post-meal blood sugar, compared with eating
rice alone (61Trusted Source).

The bottom line
Following a healthy dietary pattern is essential for optimal blood sugar
control.
Whether you have prediabetes, diabetes, or want to lower your risk of
developing these conditions, including the foods listed above as part of a
nutritious diet may help reduce your blood sugar levels.
However, keep in mind that your overall dietary intake, as well as factors like
your activity level and body weight, are most important when it comes to
optimizing blood sugar control and protecting against chronic disease.
Courtesy
Written by
Jillian Kubala, MS, RD on August 10, 2020
Medically reviewed by Grant Tinsley,
PhD, Nutrition

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