If you have diabetes or prediabetes, no single food can dramatically lower blood sugar on its own. However, certain foods can help support more stable blood sugar levels as part of a balanced diet.
10+ foods that may help with blood sugar management
- Non-starchy vegetables
- Broccoli, spinach, kale, cauliflower, zucchini, peppers
- Beans and lentils
- High in fiber and protein, which can slow the rise in blood sugar after meals.
- Whole grains
- Oats, barley, quinoa, and whole wheat are generally better choices than refined grains.
- Nuts
- Almonds, walnuts, pistachios, and peanuts provide healthy fats and protein.
- Seeds
- Chia seeds, flaxseeds, and pumpkin seeds are rich in fiber and nutrients.
- Berries
- Strawberries, blueberries, raspberries, and blackberries are high in fiber and relatively lower in sugar than many other fruits.
- Plain Greek yogurt
- High in protein and lower in sugar than many flavored yogurts.
- Fatty fish
- Salmon, sardines, and mackerel provide omega-3 fats that support heart health.
- Avocados
- Rich in healthy fats and fiber, which can help with satiety.
- Eggs
- A good source of protein that has minimal effect on blood sugar.
- Apples and pears
- Whole fruits with fiber are generally a better choice than fruit juice.
- Cinnamon
- Some studies suggest cinnamon may have a small effect on blood sugar in certain people, but evidence is mixed and it should not replace prescribed treatment.
Habits that matter just as much
- Pair carbohydrates with protein or healthy fats.
- Choose high-fiber foods more often.
- Limit sugary drinks and highly processed snacks.
- Stay physically active.
- Take diabetes medications as prescribed, if applicable.
If you have diabetes, aim to work with your healthcare team to monitor your blood sugar and tailor your eating plan to your needs. A balanced eating pattern has a much greater impact than any single “superfood.”
