10+ Foods That Can Help Manage Blood Sugar
No single food can “cure” diabetes or instantly lower blood sugar. But choosing high-fiber, minimally processed foods and controlling carbohydrate portions can help support better blood-glucose management.
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American Diabetes Association
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Leafy greens — Spinach, kale, mustard greens, and similar vegetables are low in carbohydrates and rich in nutrients and fiber.
Broccoli — A non-starchy vegetable that can provide plenty of volume and fiber with relatively little carbohydrate.
Beans — Kidney, black, chickpeas, and other beans provide fiber and plant protein.
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American Diabetes Association
Lentils — A fiber-rich carbohydrate and protein source that generally has a slower effect on blood glucose than refined carbohydrates.
Oats — Whole oats provide soluble fiber and can be a better choice than highly refined breakfast cereals.
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American Diabetes Association
Barley — Another whole grain rich in fiber.
Quinoa — A whole-grain-like food providing fiber and protein.
Berries — Strawberries, blueberries, raspberries, and blackberries provide fiber and naturally occurring sweetness without added sugar.
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American Diabetes Association
Apples and pears — Whole fruit provides fiber; choose the whole fruit rather than juice.
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American Diabetes Association
Nuts and seeds — Almonds, walnuts, peanuts, chia, and flax provide fiber and healthy fats. Keep portions moderate because they’re calorie-dense.
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American Diabetes Association
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Avocado — Provides fiber and predominantly heart-healthy fats.
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American Diabetes Association
Fatty fish — Salmon, sardines, trout, and mackerel provide protein and omega-3 fats.
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American Diabetes Association
An easy way to build your plate
Try making half your plate non-starchy vegetables, one-quarter lean protein, and one-quarter quality carbohydrates such as beans, lentils, or whole grains. Water or another zero-calorie drink is preferable to sugar-sweetened beverages.
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American Diabetes Association
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And remember: portion size still matters, even with healthy foods. If you take insulin or medicines that can cause low blood sugar, don’t dramatically change your carbohydrate intake without discussing it with your diabetes-care team.
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