7 Foods With Good Evidence for Steadier Blood Sugar
No single food fixes blood sugar. But these seven help meals rise more slowly, and the research behind them is better than most diet advice.
Key points
- No single food fixes blood sugar, but some help meals rise more slowly.
- The common thread is fiber, protein and healthy fats, which slow how fast sugar reaches your blood.
- How you combine and order foods matters as much as which foods you pick.
The list
These are ordered by how strong and consistent the evidence is, from strongest to more preliminary. Most of the research is on people with prediabetes or type 2 diabetes. That's who these foods have been studied in, so results for others may differ.
1. Beans, lentils and chickpeas
Legumes are packed with fiber and protein and digest slowly. In a 3-month trial of people with type 2 diabetes, a diet rich in legumes lowered A1C compared with a high-fiber diet built around whole wheat.1 Easy start: add a half cup of beans or lentils to a salad, soup or rice dish.
2. Non-starchy vegetables
Leafy greens, broccoli, peppers, green beans and similar vegetables add volume and fiber with very little sugar. Eating them first in a meal, before starches, has been shown to lower the rise in blood sugar afterward.2 Aim to fill half your plate.
3. Whole grains, in place of refined ones
Oats, barley, quinoa and whole-grain bread raise blood sugar more slowly than white bread, white rice and sugary cereals. Higher whole-grain intake is consistently linked with lower type 2 diabetes risk in large population studies. Portion size still counts.
4. Nuts
Almonds, walnuts and other nuts add fat, fiber and protein. Small studies show that eating nuts with a carb-heavy meal can blunt the blood sugar rise after it.3 A small handful is a serving.
5. Fatty fish
Salmon, sardines and mackerel don't raise blood sugar and are a good protein to build meals around. Their main proven benefit is for heart health, which matters a lot for people with blood sugar problems.
6. Berries
Berries are lower in sugar than many fruits and high in fiber. Early research suggests compounds in berries may modestly improve how the body handles sugar, but the evidence is still preliminary. They're a good swap for sweeter snacks either way.
7. Plain yogurt
Unsweetened Greek or plain yogurt provides protein with little sugar. Watch out for flavored versions, which can contain as much sugar as dessert.
Putting it together
- Half the plate: non-starchy vegetables.
- A quarter: protein, such as fish, beans, eggs, chicken or tofu.
- A quarter: whole grains or other starches.
- Eat in that order when you can: vegetables and protein first, starches last.
- Then take a short walk. Here's why it helps →
⚠️ If you have diabetes or take medication
If you take insulin or other glucose-lowering medication, big changes to what you eat can change how much medication you need. Talk to your doctor or a registered dietitian before making major diet changes.
Sources
- Jenkins DJA, et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus. Archives of Internal Medicine, 2012.
- Shukla AP, et al. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care, 2015.
- Josse AR, et al. Almonds and postprandial glycemia: a dose-response study. Metabolism, 2007.
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