Make your food work for your blood glucose. Blood glucose highs and lows can be frustrating. Find out how to get a better handle on things and stay even. While other factors are at work, the food you eat plays a huge role in balancing your blood glucose blood sugar levels and minimizing the highs and lows.

By understanding how certain foods affect your blood glucose, you can take charge of the outcome. Most importantly, you can more easily keep your blood glucose within the right range so that you can feel your best.

Carbs can have a big impact on blood glucose. Early detection and treatment of diabetes can decrease the risk of developing the complications of diabetes. As a result, further controlled human studies are necessary Eating chia seeds may benefit blood sugar regulation.

Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity. A review of 17 animal studies concluded that chia seeds might help improve insulin sensitivity and blood sugar regulation and potentially reduce disease risk, including the risk of diabetes It contains multiple compounds that may help decrease blood sugar levels, including fiber and flavonoid antioxidants.

A study that included 42 Japanese adults demonstrated that consuming either 7 or 14 g of kale-containing foods with a high carb meal significantly decreased postmeal blood sugar levels compared with placebo Research has shown that the flavonoid antioxidants found in kale , including quercetin and kaempferol, have potent blood sugar-lowering and insulin-sensitizing effects Numerous studies link berry intake with improved blood sugar regulation.

Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues.

A study found that eating 2 cups g of red raspberries with a high carb meal significantly reduced postmeal insulin and blood sugar in adults with prediabetes compared with a control group In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood 43 , 44 , Avocados may offer significant benefits for blood sugar regulation.

Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome through fat loss.

Metabolic syndrome is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk 46 , 47 , However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies 46 , Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals Moreover, a small study of 10 people found that drinking 7 oz of water mixed with 1 oz of oat bran before eating white bread significantly reduced postmeal blood sugar compared with drinking plain water Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index.

Citrus fruits are also good sources of vitamins, minerals, and fiber Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes 54 , 55 , 56 , Kefir and yogurt are fermented dairy products that may help regulate blood sugar.

An 8-week study of 60 people with type 2 diabetes showed that drinking 20 oz milliliters of kefir , a probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c compared with drinking kefir that did not contain probiotics Yogurt consumption may also lower the risk of type 2 diabetes.

In a analysis of 42 studies, the authors concluded that each 50 g 1. Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants.

Some studies have linked egg consumption to better blood sugar regulation. A study of 42 adults with overweight or obesity and either prediabetes or type 2 diabetes showed that eating one large egg per day led to a significant 4.

This association was apparent in men but not in women Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes 62 , A study of 18 women found that eating apples 30 minutes before a rice meal significantly reduced postmeal blood sugar compared with eating rice alone Foods that may help support blood sugar regulation include broccoli, pumpkin seeds, and nuts, among others.

These foods may help slow digestion and typically do not raise your blood sugar. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar. This can include foods that are high in sugar and refined carbs, such as white bread, bagels, and sweetened dessert items.

If you are experiencing hyperglycemia, a doctor or healthcare professional may recommend using fast-acting insulin to lower your blood glucose levels. They may also recommend an appointment with your healthcare team.

You may need to monitor your blood sugar levels regularly. Your healthcare team can help you develop a treatment plan that involves diet changes, exercise, and medication, if needed, to help lower your blood sugar levels Following a healthy dietary pattern is essential for optimal blood sugar management.

Whether you have prediabetes or diabetes or want to reduce your risk of developing these conditions, including the foods listed above as part of a nutritious diet may help lower your blood sugar levels. However, keep in mind that your overall dietary intake, as well as factors such as your activity level and body weight, are most important when it comes to optimizing blood sugar regulation and protecting against chronic disease.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Having high blood sugar levels is a common issue for people with diabetes and prediabetes. A balanced diet goes a long way toward controlling blood sugar.

Your blood sugar balance also may improve when you:. Skip to cookie consent Skip to main content Skip to alerts Skip to pause carousel. About Us Newsroom How to Control Blood Sugar With Diet.

More alert details. Nov 29, share on facebook. Use protein to lower blood sugar. Balance blood sugar with these foods. Whole grains and fiber Whole grains such as whole wheat bread and pasta, brown rice, oats, and quinoa are an excellent source of fiber.

Leafy greens and non-starchy vegetables Leafy greens such as romaine, kale, and spinach, along with non-starchy vegetables for example, peppers, tomatoes, and onions are high in fiber, low in calories, and nutrient-rich. Nuts, nut butters, and seeds All nuts are high in protein and healthy fats.

Berries All fruits contain natural sugar, but berries have the lowest amount. Our society is not really set up to support people trying to control their blood sugar.

Many of the foods we buy are processed and contain a lot of sugar. Calculate a balance between net carbs and protein. Consistent activity boosts your metabolism so you are better able to burn off sugars. And if you have a high-carb meal, taking a walk immediately or participating in another activity can burn off excess sugars in the bloodstream.

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SHARE THIS ARTICLE. One moment Switching to {{aocRegion}}. No volver a mostrar esto. Continuar Cancelar. Sign Off Stay signed on. All fruits contain natural sugar, but berries have the lowest amount. They also contain more fiber than most other fruits, plus lots of healthy nutrients. Food labels list calories, fat, cholesterol, sugars, carbs, and other items.

High-starch foods affect blood glucose just as much as sugary foods do. He recommends the following formula: Take the total carbohydrates and subtract the fiber. That gives you the net carbs.

Subtract the sugar from the net carbs. Then you know your total starches. They have 29 grams of total carbohydrates and 6 grams of fiber per serving. So the net carbs are 23, and this represents sugar plus starch. But there are only 2 grams of sugar listed on the label.

People with diabetes should limit serving sizes of starchy foods. Eating high-starch foods with similar amounts of protein balances the resulting sugars. A balanced diet goes a long way toward controlling blood sugar. Your blood sugar balance also may improve when you:.

Skip to cookie consent Skip to main content Skip to alerts Skip to pause carousel. About Us Newsroom How to Control Blood Sugar With Diet. More alert details.

However, normal blood sugar levels vary from 4. Skipping meals, choosing unhealthy snacks, and carbo-loading all contribute to driving blood sugar levels skyward.

Blood sugar levels will be higher for those with diabetes, both type 1 and 2. These diabetic levels can vary from 4.

If you choose to, you can check in on your blood sugar levels at home with a glucose monitor to get a specific measurement. On the other hand, if your blood sugar levels are high, you might find yourself feeling symptoms such as:.

You could also check in with a GP, who may provide advice on how to tweak your eating habits accordingly. When we put our bodies through this rigorous dance of spiking and crashing, a vicious cycle begins. We choose high carbohydrate foods, which send our blood sugar spiralling, making us more likely to reach for something high sugar or high carb after the crash.

And so on. If eating this way becomes a habit, high blood sugar levels can lead to obesity and some metabolic issues, as well as diabetes. The answer, thankfully, is not to abstain from all sweet temptations although moderation does make things easier.

Rather, it is to understand how to balance your blood sugar so that your body can go into each eating experience with a relaxed, ready-for-maximum-nutrition state. Where refined carbohydrates quickly convert to sugar in the body, other food groups such as protein, fibre, and healthy fats help to do the opposite, settling your blood sugar into a serene state of calm.

Still not sure on what a slow-release carbohydrate looks like? These cupboard essentials can l help to balance your blood sugar. Wholegrains - Brown bread, brown rice, and wholegrain cereal are just some examples of high-fibre slow-release carbs.

Legumes — Chickpeas, kidney beans, and lentils come packed with protein, as well as essential vitamins and minerals, such as iron and magnesium. Lean meats and fish — Chicken, tuna, and turkey gradually release energy into the body, keeping your stomach full for longer.

However, the mechanisms behind this proposed connection are not entirely known, and studies report mixed findings.

As such, more research is needed 41 , 45 , Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes 47 , 48 , Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems.

However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use Some of the foods touted to have anti-diabetes effects include 51 , 52 :.

Finally, the Food and Drug Administration FDA does not regulate supplements in the same way that it regulates prescription medications. Some foods are believed to have blood-sugar-lowering effects.

However, research is still inconclusive, and they may negatively interact with your diabetes medication. If you need help finding a primary care doctor, then check out our FindCare tool here. Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes 2 , 26 , 27 , For example, if a person weighs pounds 91 kg and loses just 10—14 pounds 4.

These are used as indicators of your blood sugar levels over the past 3 months 60 , Maintaining a moderate weight will support blood sugar management and decrease your risk of developing diabetes.

Spreading your meals and snacks throughout the day may help you avoid both high and low blood sugar levels Snacking between meals may also reduce your risk of type 2 diabetes In fact, several studies suggest that having smaller, more frequent meals throughout the day could improve insulin sensitivity and lower blood sugar levels 62 , In addition, eating smaller meals and healthy snacks throughout the day may lower glycated hemoglobin HbA1c readings, indicating improvements in blood sugar levels over the previous 3 months Snacking between meals could keep your blood sugar levels from spiking or plummeting throughout the day.

Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation 65 , 66 , 67 , Research shows that probiotic intake may lower fasting blood sugar, glycated hemoglobin HbA1c , and insulin resistance in people with type 2 diabetes 65 , 66 , 67 , Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics and for at least 8 weeks 69 , Probiotic-rich foods include fermented foods, such as:.

Insulin is a hormone that balances blood sugar in the body. These are defined as excessive thirst, urination, and appetite, respectively. Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated.

That said, some of the biggest improvements have to do with your dietary choices. Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Blood sugar spikes are when your blood sugar rises and then crashes after eating. This article explains 12 simple ways to avoid blood sugar spikes. Sugary sodas can cause cravings. Here's a guide on how to stop drinking soda.

Managing diabetes isn't as simple as just eating right and exercising. Many factors impact our blood sugars, and we might not even know it. What foods help you decrease both your blood sugar and cholesterol? Our nutrition expert answers your question. Several methods can reduce high blood sugar levels at home.

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Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Arlene Semeco, MS, RD — Updated on October 30, Explore our top resources. Exercise regularly. In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood 43 , 44 , Avocados may offer significant benefits for blood sugar regulation.

Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome through fat loss. Metabolic syndrome is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk 46 , 47 , However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies 46 , Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals Moreover, a small study of 10 people found that drinking 7 oz of water mixed with 1 oz of oat bran before eating white bread significantly reduced postmeal blood sugar compared with drinking plain water Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index.

Citrus fruits are also good sources of vitamins, minerals, and fiber Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes 54 , 55 , 56 , Kefir and yogurt are fermented dairy products that may help regulate blood sugar.

An 8-week study of 60 people with type 2 diabetes showed that drinking 20 oz milliliters of kefir , a probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c compared with drinking kefir that did not contain probiotics Yogurt consumption may also lower the risk of type 2 diabetes.

In a analysis of 42 studies, the authors concluded that each 50 g 1. Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar regulation. A study of 42 adults with overweight or obesity and either prediabetes or type 2 diabetes showed that eating one large egg per day led to a significant 4.

This association was apparent in men but not in women Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes 62 , A study of 18 women found that eating apples 30 minutes before a rice meal significantly reduced postmeal blood sugar compared with eating rice alone Foods that may help support blood sugar regulation include broccoli, pumpkin seeds, and nuts, among others.

These foods may help slow digestion and typically do not raise your blood sugar. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar. This can include foods that are high in sugar and refined carbs, such as white bread, bagels, and sweetened dessert items.

If you are experiencing hyperglycemia, a doctor or healthcare professional may recommend using fast-acting insulin to lower your blood glucose levels. They may also recommend an appointment with your healthcare team. You may need to monitor your blood sugar levels regularly.

Your healthcare team can help you develop a treatment plan that involves diet changes, exercise, and medication, if needed, to help lower your blood sugar levels Following a healthy dietary pattern is essential for optimal blood sugar management.

Whether you have prediabetes or diabetes or want to reduce your risk of developing these conditions, including the foods listed above as part of a nutritious diet may help lower your blood sugar levels.

However, keep in mind that your overall dietary intake, as well as factors such as your activity level and body weight, are most important when it comes to optimizing blood sugar regulation and protecting against chronic disease.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Having high blood sugar levels is a common issue for people with diabetes and prediabetes. Here are 15 natural ways to lower your blood sugar levels. What foods help you decrease both your blood sugar and cholesterol?

Our nutrition expert answers your question. Sugary sodas can cause cravings. Here's a guide on how to stop drinking soda. Monitoring your blood sugar is vital for controlling diabetes. Learn how glucose is produced, when and how to check your levels, and recommended…. Blood sugar spikes are when your blood sugar rises and then crashes after eating.

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