If you’re trying to support healthier blood sugar levels, the best choices are generally foods that are high in fiber, rich in nutrients, and digested more slowly. No single food can “cure” high blood sugar, but a balanced diet can help with glucose control.
10+ foods that may help support healthy blood sugar levels
- Leafy green vegetables
- Spinach, kale, and lettuce are low in carbohydrates and high in fiber and nutrients.
- Beans and lentils
- Rich in fiber and plant protein, which can help slow the rise in blood glucose after meals.
- Oats
- Contain soluble fiber (including beta-glucan), which may help improve blood sugar response.
- Nuts
- Almonds, walnuts, and pistachios provide healthy fats, fiber, and protein that can help with meal balance.
- Fatty fish
- Salmon, sardines, and similar fish provide omega-3 fats that support heart health.
- Greek yogurt (unsweetened)
- Provides protein and can be paired with berries or nuts for a balanced snack.
- Berries
- Strawberries, blueberries, and raspberries are relatively low in sugar and high in fiber compared with many fruits.
- Eggs
- A protein-rich food with little to no carbohydrate, helping create more balanced meals.
- Whole grains
- Options such as barley, quinoa, and whole-grain breads generally provide more fiber than refined grains.
- Non-starchy vegetables
- Broccoli, cauliflower, peppers, and green beans are nutrient-rich and typically low in carbohydrates.
- Avocado
- Provides fiber and healthy fats that can help slow digestion when included in meals.
- Cinnamon (as a spice)
- Some studies have explored possible effects on blood sugar, but it should not be considered a replacement for diabetes treatment.
Helpful eating habits
- Pair carbohydrates with protein, fiber, or healthy fats to slow glucose spikes.
- Choose whole foods more often than sugary drinks and refined snacks.
- Watch portion sizes, even with healthy foods.
- Stay physically active, as movement helps your body use glucose.
If you have diabetes, prediabetes, or take blood sugar-lowering medication, dietary changes are best made alongside advice from a healthcare professional to avoid unexpected changes in glucose levels.
