· By Kelin Marquet
Foods that Lower Blood Sugar
If you’ve recently been told you have elevated blood sugar (also known as hyperglycemia), you’re far from alone. Nearly one in three adults has prediabetes, and many don’t even know it. According to the CDC, over 34 million American adults are living with diabetes.
While avoiding excess sugar and refined carbohydrates is a smart first step, supporting healthy blood sugar doesn’t mean committing to a bland or restrictive diet forever. Many flavorful, nutrient-dense foods can help promote more stable blood sugar levels as part of a balanced lifestyle.
Below is a science-backed list of foods commonly associated with healthier blood sugar regulation.
What Is the Glycemic Index (GI)?
The Glycemic Index (GI) measures how quickly foods raise blood sugar levels on a scale from 0 to 100. Foods with higher GI values tend to cause faster glucose spikes, while low-GI foods result in a slower, more gradual rise.
Choosing mostly low-GI foods may support better blood sugar balance. Another helpful strategy is food pairing — combining carbohydrates with protein, fat, or fiber to slow digestion.
For example, pairing blueberries with full-fat Greek yogurt can lead to a smaller glucose response than eating fruit alone, since fat and protein slow carbohydrate absorption.
Foods That Support Blood Sugar Balance
While no food can immediately lower blood sugar or replace medical care, many foods may help support healthy glucose metabolism over time.
Cruciferous Vegetables
Yes, mom was right — broccoli really is that good.
Cruciferous vegetables such as broccoli, cauliflower, kale, cabbage, and Brussels sprouts have been associated with a lower risk of metabolic conditions, including diabetes.¹
Broccoli and broccoli sprouts contain sulforaphane, a compound formed when the vegetable is chopped or chewed. Research suggests sulforaphane may support insulin sensitivity and help manage oxidative stress.²˒³
Broccoli sprouts are especially concentrated sources of sulforaphane precursors and have been studied for their role in supporting glucose metabolism in people with type 2 diabetes.⁴
To maximize sulforaphane availability, broccoli is best eaten raw, lightly steamed, or paired with foods containing myrosinase, such as mustard seed powder.⁵
Kale also deserves a spotlight. Its flavonoids, including quercetin and kaempferol, have been shown to support lower post-meal blood sugar responses.⁶
Fatty Fish and Seafood
Protein plays an important role in blood sugar management by slowing digestion and supporting satiety.
Fatty fish such as salmon, sardines, and mackerel provide both protein and omega-3 fatty acids. One study found that adults who consumed higher amounts of fatty fish experienced improved post-meal glucose regulation compared to those who ate lean fish.⁷
Fermented Foods
Fermented foods like sauerkraut, kimchi, kefir, and yogurt provide fiber, antioxidants, and beneficial probiotics.
Studies suggest fermented vegetables may support insulin sensitivity and healthier glucose metabolism.⁸ One trial in prediabetic adults showed improvements in glucose handling after consuming fermented kimchi for eight weeks.⁹
Fermented dairy products such as kefir and yogurt have also been associated with improved fasting blood sugar and HbA1c levels in both diabetic and non-diabetic populations.¹¹˒¹²
Legumes (Beans and Lentils)
Legumes are naturally low-GI foods rich in fiber, protein, resistant starch, and magnesium — all nutrients associated with blood sugar balance.¹³
Regular consumption of beans and lentils has been linked to improved glycemic control and a reduced risk of developing diabetes.¹⁴ Adding legumes to carbohydrate-heavy meals may also help reduce post-meal blood sugar spikes.¹⁵
Certain Fruits
Fruit contains natural sugars, but that doesn’t mean it should be avoided.
Berries — including blueberries, raspberries, strawberries, and blackberries — are rich in fiber and antioxidants and have been shown to support insulin sensitivity and post-meal glucose control.¹⁶–¹⁸
Citrus fruits such as oranges and grapefruits are low-GI and contain naringenin, a polyphenol studied for its role in glucose metabolism.¹⁹˒²⁰
Apples also provide soluble fiber and plant compounds linked to healthier blood sugar responses.²¹ Large population studies have found that higher fruit intake, including apples and berries, is associated with lower diabetes risk.²²˒²³
Nuts and Seeds
Nuts and seeds provide protein, fiber, and healthy fats that support slower digestion.
A meta-analysis found that consuming tree nuts daily was associated with improved fasting blood sugar and HbA1c levels.²⁴
Flaxseeds, chia seeds, and pumpkin seeds have all been studied for their potential to support glucose regulation and insulin sensitivity.²⁵–²⁷
Some nuts, such as cashews and heavily processed or sweetened nuts, may have higher GI values and are best enjoyed in moderation.
Avocados
Avocados are rich in fiber and monounsaturated fats and are considered a low-GI food.
Research suggests avocado consumption may support healthier blood sugar responses and metabolic markers, though much of the research has been industry-funded.²⁸ Still, avocados remain widely recognized as a nutrient-dense option within balanced eating patterns.
Oatmeal and Oat Bran
Oats contain soluble fiber, particularly beta-glucans, which slow glucose absorption.
Studies show oats and oat bran may support lower fasting blood sugar and HbA1c levels, especially when consumed regularly.²⁹˒³⁰
Eggs
Eggs provide protein, fat, and essential micronutrients.
Long-term observational studies suggest moderate egg consumption may be associated with a lower risk of developing diabetes in certain populations, particularly men.³¹ Eggs may also support improved insulin sensitivity when included in balanced meals.
Supplements and Blood Sugar Support
Certain herbs and nutrients — including Ceylon cinnamon, turmeric (with black pepper), garlic, and berberine — have been studied for their role in supporting glucose metabolism.³²˒³³
Try the Why Not Natural blood sugar and inflammation capsules, found here.
Supplements should be viewed as complementary to diet and lifestyle, not replacements for medical care.
Conclusion
Supporting healthy blood sugar levels starts with everyday choices. Emphasizing whole foods, minimizing high-GI options, and following your healthcare provider’s guidance can make a meaningful difference over time.
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References
(1) Relation of Fruits and Vegetables with Major Cardiometabolic Risk Factors, Markers of Oxidation, and Inflammation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835769/
(2) Sulforaphane Prevents Hepatic Insulin Resistance by Blocking Serine Palmitoyltransferase 3-Mediated Ceramide Biosynthesis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566605/
(3) Sulforaphane: Its “Coming of Age” as a Clinically Relevant Nutraceutical in the Prevention and Treatment of Chronic Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6815645/
(4) Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial