If you’re looking for foods that can help support steadier blood sugar, especially as part of an overall diabetes-friendly eating pattern, these are good options:
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Leafy greens — spinach, kale, lettuce, and other non-starchy greens are very low in carbohydrates.
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Beans and lentils — provide fiber and protein, which can slow the rise in blood glucose.
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Chickpeas — a good combination of fiber and plant protein.
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Oats — particularly minimally processed oats, which contain soluble fiber.
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Barley — rich in beta-glucan fiber and generally produces a slower glucose response than refined grains.
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Nuts — almonds, walnuts, pistachios, and similar nuts provide healthy fats, protein, and fiber.
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Chia seeds — high in fiber and can be added to yogurt, oats, or smoothies.
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Plain Greek yogurt — provides protein with relatively little carbohydrate when unsweetened.
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Berries — strawberries, raspberries, and blueberries provide fiber and are generally lower in sugar than many other fruits.
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Apples and pears — whole fruit provides fiber; eating the whole fruit is preferable to drinking its juice.
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Avocado — very low in carbohydrate and rich in fiber and unsaturated fat.
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Non-starchy vegetables — broccoli, cauliflower, peppers, cucumbers, and zucchini are useful staples.
A useful rule
Rather than looking for a single food that lowers blood sugar, focus on meals that reduce large glucose spikes: pair a carbohydrate-containing food with protein, fiber, and/or healthy fat, and favor minimally processed foods.
If you have diabetes and take insulin or medicines that can cause hypoglycemia, don’t make major dietary changes without considering how they could affect your medication and blood glucose.
