For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels. While factors like body weight, activity, stress, and genetics play the biggest role in blood sugar maintenance, following a healthy diet is also critical for blood sugar control according to PubMedCentral.
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. Here are a few examples:
Apples
Apples contain soluble fibre and plant compounds, including quercetin, chlorogenic acid, and gallic acid, all of which may help reduce blood sugar and protect against diabetes.
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.
Beans and lentils
Beans and lentils are rich in nutrients, such as magnesium, fibre, and protein, that can help lower blood sugar. They’re particularly high in soluble fibre and resistant starch, which help slow digestion and may improve blood sugar response after meals. 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.
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 fibre, which has been shown to have significant blood-sugar-reducing properties.
Berries
Numerous studies have linked berry intake with improved blood sugar control. Berries are loaded with fibre, vitamins, minerals, and antioxidants, and they make an excellent choice for people with blood sugar management issues.
A 2019 study found that eating 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.
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.
