If you mean foods that can help manage blood sugar, the evidence supports focusing on foods that are high in fiber, minimally processed, and paired appropriately with protein and healthy fats. No single food will “cure” high blood sugar, and even healthy carbohydrate foods can raise glucose.
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12 good choices
Leafy greens — spinach, kale, mustard greens
Broccoli and cauliflower — low in carbohydrates and rich in fiber.
Beans — black beans, kidney beans, chickpeas
Lentils — a fiber- and protein-rich carbohydrate choice.
Oats — preferably minimally processed varieties such as steel-cut or rolled oats.
Barley — a fiber-rich whole grain.
Berries — strawberries, blueberries, raspberries and blackberries.
Apples and pears — choose whole fruit rather than juice.
Nuts — almonds, walnuts, pistachios and peanuts.
Chia or flaxseeds — provide fiber and healthy fats.
Plain Greek yogurt — choose varieties without added sugar.
Fatty fish — salmon, sardines, tuna or mackerel, which provide protein and heart-healthy fats.
These choices align with the American Diabetes Association’s current recommendations emphasizing non-starchy vegetables, whole fruits, legumes, whole grains, nuts, seeds, lean proteins and minimally processed foods while minimizing added sugars and refined grains.
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One important trick
You don’t necessarily need to eliminate carbohydrates. Pairing a carbohydrate food with protein, fat, or fiber can slow digestion and make the rise in blood glucose more gradual. Portion size still matters.
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Diabetes Food Hub
For example, instead of fruit juice, have whole berries with plain Greek yogurt and a small handful of walnuts.
If you have diabetes and take insulin or medicines that can cause low blood sugar, don’t make major dietary changes without considering how they could affect your glucose levels and medication needs.
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