Keeping your blood sugar in a healthy range is critical for long-term health and can help prevent or delay serious complications. While factors like genetics, stress, physical activity, and body weight all play a role, what you eat has a powerful impact too. If you’re trying to support better blood sugar control, here are more than 10 foods that research suggests may help.
Pumpkin
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Pumpkin is naturally high in fiber and antioxidants, making it a smart choice for blood sugar management. In countries such as Iran and Mexico, pumpkin has been used traditionally as a natural aid for people with diabetes. It contains polysaccharides—a type of carbohydrate that has been studied for its potential blood sugar–regulating effects. Pumpkin also provides protein and beneficial fats, which together can support steadier blood sugar levels when included as part of a balanced meal.
Seafood
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Seafood offers a powerful combination of lean protein, healthy fats, vitamins, minerals, and antioxidants. Protein helps slow digestion, curb post-meal blood sugar spikes, and promote satiety. Fatty fish like salmon and sardines are especially beneficial. In one study of 68 adults with obesity, those who ate 750 grams of fatty fish per week had better post-meal blood sugar responses than those who consumed lean fish instead. Regularly including seafood in your diet can be a valuable tool for blood sugar regulation.
Broccoli
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When broccoli is chopped or chewed, it produces sulforaphane, a plant compound linked to blood sugar–lowering effects. Broccoli extract, which is rich in sulforaphane, has shown antidiabetic properties in multiple animal, lab, and human studies, including improved insulin sensitivity and reduced markers of oxidative stress. Broccoli sprouts are especially concentrated in glucosinolates, another group of compounds associated with enhanced insulin sensitivity and lower blood sugar in people with type 2 diabetes.
Beans and Lentils
beans
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Beans and lentils are packed with blood sugar–friendly nutrients, including fiber, protein, and magnesium. They’re also rich in resistant starch and soluble fiber, both of which slow digestion and help smooth out post-meal blood sugar rises. In one small study of 12 women, adding chickpeas or black beans to a rice-based meal significantly reduced post-meal blood sugar compared to eating rice alone. Swapping refined starches for legumes more often is a simple way to support better glucose control.
Chia Seeds
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Chia seeds are tiny but powerful when it comes to blood sugar regulation. Several studies suggest that consuming chia seeds can reduce blood sugar levels and improve insulin sensitivity. A 2020 review of animal research found that chia consumption may help lower the risk of conditions such as diabetes. In one human study, participants who consumed 25 grams of ground chia seeds with a sugar solution saw a 39% reduction in blood sugar compared to those who only had the sugar solution. Their fiber content also helps slow the absorption of carbohydrates.
Okra
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Okra is rich in bioactive compounds that appear to support lower blood sugar, including polysaccharides and flavonoid antioxidants. The seeds, in particular, contain substances that have shown antidiabetic effects in animal studies. Identified compounds include polysaccharides and flavonoids such as quercetin 3-O-gentiobioside and isoquercitrin. While early research is promising, most of the evidence so far comes from animal models, so more human studies are needed to confirm okra’s full benefits for blood sugar.
Avocados
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Avocados are loaded with fiber, healthy fats, vitamins, and minerals. Their combination of unsaturated fats and fiber can help slow digestion and support more stable blood sugar responses after meals. Multiple studies indicate that regularly eating avocados may not only aid in blood sugar control but also reduce the risk of metabolic syndrome, a cluster of conditions—including high blood sugar—that raise the risk of heart disease and other chronic illnesses.
Read More: 12 Signs of Low Blood Sugar
Berries
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Berries—such as raspberries, blueberries, and strawberries—are high in fiber, vitamins, antioxidants, and minerals, all of which make them a great choice for people monitoring blood sugar. A 2019 study found that eating 250 grams of red raspberries alongside a high-carbohydrate meal significantly reduced post-meal blood sugar and insulin levels in individuals with prediabetes compared with a control group. Their natural sweetness paired with their nutrient density makes berries a smart swap for more sugary desserts.
Eggs
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Eggs provide high-quality protein along with vitamins, minerals, healthy fats, and antioxidants. Several studies have linked regular egg consumption to better blood sugar regulation. In one trial, obese adults with prediabetes or type 2 diabetes who ate one large egg per day experienced a 4.4% decrease in fasting blood sugar. The same study also found improvements in insulin sensitivity, suggesting eggs can be a beneficial protein source in a blood sugar–conscious diet.
Oats
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Oats are particularly high in soluble fiber, especially beta-glucan, which helps slow the absorption of glucose and can reduce blood sugar spikes after eating. A review of 16 studies showed that consuming oats significantly lowered fasting blood sugar and HbA1c (a marker of long-term blood sugar control) compared with control meals. Another study reported that drinking water mixed with oat bran before eating white bread decreased post-meal blood sugar levels more than drinking plain water. Starting your day with oats can be a simple, effective way to support healthy glucose levels.
Yogurt and Kefir
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Yogurt and kefir are fermented dairy products that may positively influence blood sugar and insulin response, thanks in part to their probiotics and protein. In one study, people with type 2 diabetes who drank 600 ml of kefir daily showed notable reductions in both fasting blood sugar and HbA1c levels. A review of multiple studies also found that daily yogurt consumption was associated with a 7% lower risk of developing type 2 diabetes. Choosing unsweetened varieties is key to avoiding added sugars that can undermine these benefits.
