September 7


10 Foods to Help Reduce Blood Sugar Levels

By Gabriela

September 7, 2023

Constant high blood sugar levels can lead to many health complications, especially if people don’t do anything to stabilize them. Blood glucose affects many parts of the body, so if it’s too high or too low it can damage the heart, kidneys, eyes, nerves, etc.

That’s why people should make certain lifestyle and diet changes to prevent their blood glucose levels from spiking and staying high for too long. They should also take their medication regularly if prescribed.

Diet is one of the things they should pay more attention to. They should make sure they eat more diabetes-friendly foods and beverages and avoid those that can spike their blood glucose.

Some of the worst foods are sugary foods, white bread, white rice, pasta, fast food, processed food, fruit juice, sugar-sweetened beverages, etc.

But, today we’ll focus on the good food choices for people with high blood sugar levels. Consuming them while avoiding bad choices can help those with prediabetes prevent the development of type 2 diabetes.

Also, they will help people control their blood glucose levels, especially when combined with regular physical activity.

1. Cinnamon

This commonly used spice provides many health benefits, including the ability to reduce blood glucose, says Healthline.

It can imitate the effects of insulin, as well as improve glucose transport into cells, thus lowering blood glucose levels. Some believe that only ½ a teaspoon of the spice a day can help control blood glucose levels.

2. Dark Green Leafy Veggies

Dark green leafy vegetables are a good source of insoluble fiber, vitamin C, magnesium, and calcium. But, they are low in carbs and calories which makes them even better food for those who want to regulate their blood sugar levels.

These include green cabbage, kale, spinach, mustard greens, etc.

3. Sweet Potatoes

Sweet potatoes are a better choice than the regular ones. They contain the antioxidant beta-carotene, vitamins A, and C, fiber, and potassium, all of which help control blood glucose.

4. Beans

Beans contain some of the essential vitamins and minerals for those with this condition. They are rich in proteins, magnesium, potassium, and fiber which slow the digestion process and help prevent blood sugar spikes after a meal.

Chickpea, pinto, navy, lime, white beans – they are all good options to choose from.

5. Fish

Fish is one of the healthiest foods for anyone because it contains plenty of omega-3 fatty acids.

It’s recommended consuming cold-water fatty fish like sardines, salmon, mackerel, tuna, herring, or halibut twice a week. However, avoid bread and fried varieties.

6. Berries

Berries are packed with fiber, antioxidants, and vitamins – a combination that protects against heart disease, cancer, and blood sugar spikes. All types of berries are beneficial for controlling blood sugar levels such as blackberries, strawberries, and blueberries.

7. Nuts

All nuts are beneficial thanks to their incredible nutrient content. Walnuts, for example, contain impressive amounts of vitamins, healthy fats, and minerals like magnesium and vitamin E which help stabilize the blood glucose levels.

Also, they help fight heart disease and lower insulin resistance. That’s why consuming nuts regularly helps prevent and control the disease.

8. Whole Grains

The large variety of nutrients in whole-grain foods makes them an excellent choice. They contain folic acid, omega-3 fatty acids, magnesium, and chromium – a combination that lowers the bad cholesterol, and blood pressure, and controls blood sugar levels.

9. Olive Oil

The high amount of monounsaturated fats and antioxidants in olive oil helps maintain stable blood glucose levels and prevent heart disease. What’s more, extra virgin olive oil helps the weight loss process, so it’s recommended for overweight people with the condition.

10. Yogurt

Plain yogurt is a fermented food that contains plenty of vitamin D, protein, and calcium.

PIP with insulin resistance, lower blood glucose levels, and lower systolic blood pressure. Namely, it helps lower the risk of type 2 diabetes in healthy elderly, the study says.

People should add these foods to their diet to keep their blood glucose levels under control. What’s more, they should have regular physical activity to maintain healthy blood sugar levels and healthy weight.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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