Many factors contribute to blood sugar control. But prioritizing foods high in protein, fiber, healthy fats, and certain vitamins and minerals can help you maintain optimal levels. Here are 10 of the best foods for stable blood sugar.
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Though beans and lentils are high in carbohydrates (the macronutrient that impacts blood sugar the most) they can support healthy blood sugar.
Unlike refined carb sources like white bread and pasta, beans and lentils are packed with fiber and plant-based protein, both of which help slow digestion and the release of sugar into the bloodstream.
For example, lentils are packed with fiber, providing 15.6 grams per cup, which covers 55.7% of the DV, and 17.9 grams of plant-based protein.
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Seafood, like tuna, salmon, cod, trout, shrimp, and oysters, is high in protein, healthy fats, vitamins, and minerals that support healthy blood sugar levels.
Studies show that eating more seafood may improve blood sugar levels and protect against diabetes. A 2021 review found that people who consumed more oily fish, like salmon, had a significantly lower risk of developing type 2 diabetes.
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Avocados are very high in fiber (one 201-gram avocado packs 13.5 grams of fiber), and are low in carbs, making them a good choice for those who are trying to regulate their blood sugar levels.
Avocados are also high in magnesium, which is necessary for insulin secretion and carbohydrate metabolism.
Research shows that people with type 2 diabetes who have higher amounts of magnesium in their blood have better blood sugar control compared to people who have lower magnesium levels.
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Whey protein isolate contains 25 grams of protein and is free from carbohydrates, making it a blood sugar-friendly option.
A 2020 review of 22 studies found that whey protein consumption resulted in significant reductions in the long-term marker of blood sugar control hemoglobin A1c (HbA1c) and insulin resistance in people with metabolic syndrome.
Research also shows that consuming a “premeal” of whey protein before a meal can be effective for lowering post-meal blood sugar levels.
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Greek yogurt contains 17 grams of protein in a three-quarter cup serving, which is around double the protein found in regular yogurt.
In addition to its high protein content, Greek yogurt can be a good source of probiotics. Probiotics promote healthy blood sugar levels by improving overall gut health, reducing inflammation, and enhancing insulin sensitivity.
For the most health benefits, choose unsweetened Greek yogurt made with live and active cultures, which indicates that the yogurt is a good source of probiotics.
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Chia seeds are high in fiber and other nutrients that promote blood sugar regulation. They provide 9.75 grams of fiber per ounce, which covers 35% of your daily fiber needs.
They’re also high in magnesium, with the same serving covering 23% of the DV.
Eating chia seeds may improve the function of beta cells, which are specialized cells found in the pancreas that produce and secrete insulin.
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Artichokes are one of the best sources of fiber you can eat. A cup of artichoke hearts contains 9.69 grams of fiber, which covers 35% of the DV.
A 2022 study found that consuming artichokes before a high-carb meal helped reduce post-meal blood sugar levels in people with prediabetes.
Artichokes are also a good source of magnesium, which is needed for healthy blood sugar regulation. A cup of artichoke hearts covers 17% of your daily magnesium needs.
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Chicken is carb-free and high in protein, packing 26 grams per 3-ounce serving. This makes chicken a smart choice for those who want to maintain optimal blood sugar levels.
Adding high-protein foods, like chicken, to high-carb meals can reduce the meal’s impact on blood sugar. Some studies show that eating high-protein foods before high-carb foods is better for blood sugar management.
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Nuts and seeds provide plant-based protein, fiber, and minerals like magnesium and zinc, all of which are needed for blood sugar regulation.
Eating more nuts and seeds may help lower blood sugar levels in people with prediabetes and diabetes.
A 2023 study found that people with prediabetes who consumed 20 grams of almonds, 30 minutes before each main meal they ate for three months, experienced significant reductions in post-meal blood sugar levels, insulin resistance, and HbA1c compared to a control group.
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Some oat products, like oat bran and steel-cut oats, are high in fiber. For example, a one-fourth-cup serving of oat bran provides 3.6 grams of fiber, or 12.8% of the DV, while the same serving of steel-cut oats packs 4 grams, or 14.2% of the DV.
Oats are high in beta-glucan, a type of soluble fiber linked to improved blood sugar regulation. Beta-glucan slows the absorption of sugar into the bloodstream, preventing post-meal blood sugar spikes.
Maintaining optimal blood sugar levels is essential for keeping yourself energized, preventing chronic disease, managing your mood and hunger, and more.
Having chronically high blood sugar levels can increase your risk of conditions like diabetes, heart disease, and kidney issues. Having rapid fluctuations in blood sugar levels can make you feel anxious, angry, hungry, and dizzy.
Choosing healthy, blood sugar-stabilizing foods and following a healthy lifestyle are important for blood sugar maintenance.
Here are some evidence-based ways to support healthy blood sugar levels:
- Follow a high-protein, high-fiber diet: Fiber and protein slow digestion, which helps lower post-meal blood sugar levels.
- Stay active: Exercise supports healthy blood sugar levels by improving insulin sensitivity and increasing the uptake of blood sugar into muscle cells.
- Limit your intake of sugary foods and drinks: Sugary foods and drinks can spike blood sugar levels, and eating them too regularly can increase your risk of developing diabetes.
- Maintain a healthy body weight: Losing excess body fat improves insulin sensitivity, which can help reduce blood sugar levels.
- Pair high-carb foods with high-protein foods: Pairing high-carb foods, like rice, with high-protein foods, like chicken, can reduce post-meal blood sugar levels.
In addition to prioritizing nutritious foods that help regulate blood sugar, it’s important to limit foods and drinks that harm blood sugar control, such as:
- Sugary drinks, like soda and energy drinks
- Candy, ice cream, and sugary baked goods
- Refined carbs, like white bread and white rice
- Fried foods, like fast food
- Processed meats, like bacon and sausage
Limiting these foods and following a healthy diet high in healthy, blood sugar-friendly foods can help you maintain stable blood sugar levels.
