5 Superfoods to Lower Your Blood Sugar

Maintaining healthy blood sugar levels is crucial for our health, especially for people with diabetes. Whilst there are a lot of factors ranging from exercise, stress management and medication that all play a role, healthy diet is essential. So, are there any foods that can actually lower your blood sugar?

Well there do seem to be some foods that contain compounds that can. And sticking to low glycaemic index foods can also help keep blood sugar levels under control as well.

Key TakeAways

  • Low Glycemic Index (GI) foods are key, as they lead to gradual blood sugar increases, unlike high GI foods that cause spikes. Incorporating these can help control blood sugar.
  • Superfoods like berries, leafy greens, broccoli, sweet potatoes, and nuts aid blood sugar control through various mechanisms depending on the compounds in them.

Understanding the Glycemic Index

The glycemic index measures the effects of carbohydrates in foods on blood sugar levels. Foods with a low GI are digested and absorbed more slowly which results in a gradual rise in blood sugar levels. On the other hand, foods with a high GI cause a rapid spike in blood sugar levels.

Choosing foods with a low or medium GI is recommended for managing blood sugar levels. These foods provide a steady source of energy and help avoid drastic blood sugar fluctuations.

Berries: Nature's Sweet Antioxidant Powerhouses

Berries, such as blueberries, strawberries, and raspberries, are not only delicious but also packed with fiber and antioxidants that can help lower blood sugar levels.

These fruits contain natural compounds that have been shown to reduce inflammation and improve insulin sensitivity.

There’s been studies that have found that consuming strawberries can reduce diabetes-related complications like kidney disease and nerve damage. And there have also been studies that have demonstrated that as the number of raspberries consumed by a person goes up insulin resistance decreased. (This is where the misguided raspberry ketones fad came from). Incorporating berries into your diet, whether fresh or frozen, can be an excellent way to satisfy your sweet tooth while keeping your blood sugar in check.

  • Blackberries
  • Blueberries
  • Raspberries
  • Strawberries

Leafy Greens: Nutrient Powerhouses for Blood Sugar Control

Leafy greens like spinach and kale are not only low in calories, but rich in essential nutrients like magnesium and vitamins A, C, and E. These vegetables have been found to lower the risk of developing type 2 diabetes due to their high magnesium content. Magnesium plays a crucial role in regulating blood sugar levels and improving insulin sensitivity. Additionally, leafy greens are high in fiber, which can help improve glucose levels and promote better blood sugar control.

Broccoli and Broccoli Sprouts

Broccoli is a cruciferous vegetable that contains sulforaphane. Now, sulforaphane is interesting, it seems that the compound has blood sugar-reducing properties. Studies have shown that sulforaphane-rich broccoli extract can enhance insulin sensitivity and reduce blood sugar levels. Broccoli sprouts which are concentrated sources of glucosinolates, have also been found to promote insulin sensitivity and lower blood sugar levels.

To maximize the availability of sulforaphane, it is recommended to consume broccoli and sprouts raw or lightly steamed. Or interestingly adding mustard powder as it seems to bring out the compound.


Okra has a lot of polysaccharides and flavonoid antioxidants, particularly prevalent in the seeds, these have potent blood sugar-lowering properties. Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a powerful antidiabetic compound.

Whilst most of the studies so far have been on animals, the research looks very promising.

Whole Wheat Bread: A Fiber-Rich Option

Bread is never going to be great for diabetic, but choosing the right type can make a significant difference in blood sugar control. Many commercially available breads have high GI scores causing blood sugar spikes.

However whole wheat bread, is generally better. Especially stone-ground or pumpernickel varieties are a lower GI alternative. Studies have shown that consuming less-processed grains like stone-ground or pumpernickel bread can improve blood sugar levels in individuals with type 2 diabetes.

Breads to Incorporate:

Whole wheat, especially stone-ground whole wheat

  • Pumpernickel
  • Spelt
  • Rye
  • Rice
  • Breads made with ancient grains such as emmer and einkorn
  • Breads made from less-processed grains

Breads to Avoid:

  • White bread
  • Bagels
  • Breads made from refined or highly milled grains
  • Breads with added sugar
  • Fruit breads and raisin toast

Fruits: Nature's Sweet Treats with Fiber

Whilst there is some misconception around fruits and fructose, fruits can be enjoyed by individuals looking to manage their blood sugar levels. Most fresh fruits have low GI scores due to their high water and fiber content which helps balance out the naturally occurring sugars.

Fruits like apples, apricots, berries, grapefruit, and peaches are excellent choices for individuals seeking to regulate blood sugar levels.

Fruit juices and dried fruits are generally not a great idea however.

Fruits to Include:

  • Apples
  • Apricots
  • Avocadoes
  • Grapefruit
  • Grapes
  • Peaches
  • Plums

Fruits to Enjoy in Moderation:

  • Dried fruit
  • Watermelon
  • Pineapple
  • Fruit juice
  • Overripe bananas
  • Dates

Sweet Potatoes and Yams: Nutritious Alternatives to White Potatoes

Potatoes get a slightly bad rap due to the way they are often prepared, in fats etc. Even without that they tend to have a high GI score, although it’s not as bad as a lot of people think. They can be enjoyed in moderation. That said both yams and sweet potatoes can be a better option. Sweet potatoes and yams offer lower GI alternatives that are packed with nutrients. They’re still not something you should have with every meal but swet potatoes and yams contain fiber, potassium, zinc, vitamins A, and C. These nutrients make them a healthier choice compared to white potatoes.

Oatmeal and Oat Bran: A Hearty and Nutritious Breakfast Option

With a low GI score, oats provide a steady release of energy and help regulate blood sugar levels. Oats are rich in beta-glucans, a soluble fiber that improves insulin sensitivity, reduces glucose and insulin responses after meals, and helps lower blood lipid levels. Mushrooms are another good source of beta glucans.

Nuts and Seeds: A Crunchy and Fiber-Rich Snack

Nuts and seeds are not only delicious but also offer numerous health benefits, but they are if you’ll pardon the pun a mixed bag.

Low GI Nuts

  • Almonds
  • Cashews
  • Peanuts
  • Walnuts
  • Pecans

High GI Nuts To Avoid Include:

  • cashews
  • macadamia nuts
  • roasted or salted nuts
  • candied nuts

Legumes: Protein-Packed and Blood Sugar-Friendly

Legumes, including beans, peas, chickpeas, and lentils, are excellent additions to a blood sugar-friendly diet. With very low GI scores, legumes offer a good source of fiber, complex carbohydrates, and protein. Consuming legumes has been associated with improved blood sugar control and a reduced risk of developing type 2 diabetes. Avoid legume products that contain added sugars or simple starches.

Kimchi and Sauerkraut

Fermented foods like kimchi and sauerkraut contain health-promoting compounds such as probiotics, minerals, and antioxidants. These compounds have been associated with improved blood sugar and insulin sensitivity.

A review concluded that probiotic foods including fermented foods, had a notable effect on blood sugar regulation in people with type 2 diabetes.

However more human studies are needed to fully understand the impact of fermented foods on blood sugar regulation.

Garlic: A Flavorful Addition with Potential Blood Sugar Benefits

Garlic is not only a delicious addition to many dishes but also offers potential benefits for blood sugar control. Compounds found in garlic may help lower blood sugar levels by improving insulin sensitivity and secretion. Studies have shown that garlic supplements can help manage blood sugar and cholesterol levels in individuals with type 2 diabetes.

Mushrooms: Beta Glucans, Compounds and Low GI

Mushrooms can be beneficial for diabetes. They're low in carbs, high in fiber, and have minimal impact on blood sugar. Additionally, certain compounds in mushrooms may improve insulin sensitivity. Incorporating them into a balanced diet can be a smart choice for managing diabetes.

Non-Starchy Vegetables: A Colorful Plate for Blood Sugar Balance

Non-starchy vegetables, such as asparagus, broccoli, green beans, squash, and mushrooms, should be a staple in any blood sugar-friendly diet. These vegetables are low in carbohydrates and calories, making them an excellent choice for individuals looking to manage their blood sugar levels. According to the American Diabetes Association non-starchy vegetables should fill half of your plate at each meal.

Fatty Fish: Omega-3 Powerhouses for Diabetes Management

While fish does not have a GI score since it doesn't contain carbohydrates, studies have shown that individuals who consume oily fish have lower rates of developing type 2 diabetes.

Incorporating fish like salmon, herring, and sardines into your diet can support blood sugar regulation.

Yogurt: Probiotic Goodness for Blood Sugar Management

Yogurt, as part of a healthy dietary pattern, may have potential benefits for blood sugar management and reducing the risk of developing type 2 diabetes. Yogurt is a good source of protein, calcium, and probiotics, which can support digestive health. Choosing Greek-style or unsweetened yogurt is recommended to avoid excessive sugar intake. And there’s the potential benefits of probiotics as we mentioned with Kimchi.

Other Methods for Blood Sugar Management

While incorporating blood sugar-friendly foods into your diet is essential, it's equally important to adopt other healthy habits to effectively manage blood sugar levels. Regular exercise, stress management techniques, and medication (if prescribed) play significant roles in maintaining healthy blood sugar levels. It's essential to work closely with healthcare professionals to create a comprehensive plan tailored to your specific needs.

Frequently Asked Questions (FAQs)

Can certain foods lower blood sugar levels in emergency situations?

While a healthy diet can help manage blood sugar levels, there is no evidence to suggest that specific foods can lower blood sugar levels during emergencies. It's crucial to follow appropriate medical advice and seek immediate medical assistance in emergency situations.

Can eating low GI foods reverse diabetes?

While a low GI diet can contribute to better blood sugar control, it cannot reverse diabetes. Diabetes management requires a comprehensive approach that includes medication, lifestyle changes, and regular medical monitoring.

Are there any side effects of consuming blood sugar-friendly foods?

Blood sugar-friendly foods are generally safe and beneficial for overall health. However, individual responses may vary, and it's important to consider personal dietary restrictions, allergies, and medical conditions. Consulting with a healthcare professional or registered dietitian is recommended for personalized advice.

Incorporating blood sugar-friendly foods into your diet is a proactive step towards managing your blood sugar levels and promoting overall health. By choosing foods with low or medium GI scores, such as whole wheat bread, fruits, sweet potatoes, oats, nuts, legumes, garlic, fatty fish, and yogurt, you can help regulate blood sugar levels effectively. Remember to combine these foods with regular exercise, stress management, and appropriate medication to create a comprehensive approach to blood sugar management. Consult with healthcare professionals for personalized guidance tailored to your specific needs.

Additional Information:

It's important to note that while these superfoods can be beneficial for blood sugar management, they should be consumed as part of a well-balanced diet and not in excessive amounts.

Regular physical activity, adequate hydration, and stress management are also essential components of maintaining healthy blood sugar levels.

Always consult with a healthcare professional or registered dietitian before making significant dietary changes, especially if you have diabetes or any other medical conditions.

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