10+ Foods That May Help Manage Blood Sugar
No food can reliably “lower” blood sugar like a medicine, but foods rich in fiber, protein, and healthy fats can help reduce blood-sugar spikes and support better glucose control.
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🥬 Leafy greens — spinach, kale, lettuce
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🥦 Broccoli and cauliflower — low in carbohydrates and rich in fiber
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🫘 Lentils — excellent source of fiber and plant protein
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Beans — kidney, black, and other beans can provide slow-digesting carbohydrates
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Chickpeas — fiber and protein may help with blood-glucose control
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🌾 Barley — contains soluble fiber that can slow carbohydrate absorption
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Oats — choose minimally processed or steel-cut oats and avoid added sugar
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🥜 Almonds and walnuts — provide protein, fiber, and unsaturated fats
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Chia seeds — very high in fiber
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🫐 Berries — strawberries, raspberries, and blueberries provide fiber with relatively little sugar
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🥑 Avocado — low in carbohydrates and rich in fiber and healthy fats
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🥛 Plain Greek yogurt — a protein-rich option when unsweetened
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🍎 Whole apples or pears — whole fruit is preferable to juice because it retains its fiber
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🐟 Fatty fish — salmon, sardines, and similar fish provide protein and healthy fats
A simple approach
Try making ½ your plate non-starchy vegetables, ¼ protein, and ¼ high-fiber carbohydrates. Choose water or an unsweetened drink instead of sugary beverages.
If you have diabetes, especially if you use insulin or medicines that can cause low blood sugar, don’t make major dietary changes without considering their effect on your medication and glucose levels.
