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A different privacy policy and terms of service will apply. Go to Series Main Page. In the United States today, approximately 96 million adults have prediabetes — and up to 70 percent of those who have elevated blood sugar will go on to develop type 2 diabetes, according to an American Diabetes Association expert panel.

Naturally, then, it might feel daunting to try to get high blood sugar under control. But fortunately experts say a number of simple read: straightforward, not necessarily all easy, but doable steps can bring glucose levels back into a healthy range.

You also have plenty of reasons beyond diabetes prevention to do just that. AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. Join Now. Moss professor of diabetes at the University of Virginia School of Medicine.

To start, you need to know where you stand. The U. Preventive Services Task Force recommends people ages 35 to 70 who are overweight or obese get screened for prediabetes and diabetes.

The American Diabetes Association ADA recommends screening for all people 45 and up and testing blood sugar earlier in those at higher risk for diabetes. You can assess your individual risk using an online tool provided by the ADA, answering questions about risk factors ranging from age and immediate family history of diabetes to activity level and race.

For example, with a fasting blood sugar test, anything below milligrams per deciliter is considered healthy. A result of 5. For more about testing, see Your Prediabetes Questions Answered. Many with diabetes who rely on insulin to help with blood sugar control use continuous glucose monitors — wearable devices that provide ongoing data on blood sugar — to track their levels.

It could be any form of exercise, said Minna Woo, M. To optimize the benefits, consider taking that walk after you eat. Research suggests exercising 30 minutes after a meal may be optimal to help with blood glucose control.

Privacy Policy. Doctors and dietitians who regularly work with patients who have diabetes can help a person with prediabetes create a road map for getting blood sugar back in a healthy range.

Target Optical. Obvious blood sugar spikers like cookies and cake should be consumed in moderation. In particular, go easy on all those processed carbs. That includes things like bread, pasta, noodles and white rice. It might be tempting to try supplements, such as vitamin D, omega-3s and berberine, in hopes of lowering blood glucose.

This is used to rate foods containing carbohydrates by how quickly they can cause blood sugar to rise. The scale starts at zero and goes up to for pure sugar. The glycemic index was designed as a research tool. A balanced diet that cuts carbs could help with weight loss — which itself is protective against diabetes — and quickly bring blood sugar back into a healthy range, according to findings published in JAMA Network Open.

This macronutrient, like the others — protein and fat — has a place in a healthy diet. Try to have more foods like quinoa or farro and fewer processed carbs.

Vegetables, fruits, and whole grains not only provide more nutrition per calorie than refined carbohydrates, they also tend to be rich in fiber. Your body digests high-fiber foods more slowly — which means a more moderate rise in blood sugar.

Fiber comes in two forms: insoluble fiber, the kind found in whole grains, and soluble fiber, found in beans, dried peas, oats, and fruits. Soluble fiber in particular appears to lower blood sugar levels by improving insulin sensitivity, which may mean you need less diabetes medicine.

In addition, a number of studies suggest that eating plenty of fiber reduces the chances of developing heart disease — and people with diabetes need to do all they can to lower their risk. For more smart strategies for controlling your blood sugar, check out Living Well with Diabetes , a Special Health Report from Harvard Medical School.

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.

This article explains 12 simple ways to avoid blood sugar spikes. Everything you've wanted to know about type 2 diabetes: The warning signs, possible complications, risk factors, prevention, type 2 in children, and….

Curious about type 1 vs. type 2 diabetes? We'll give you the facts on differences, similarities, causes, risk factors, treatment, and more. Since diabetes is characterized by high blood sugar levels, many people wonder if sugar can cause it. The foods you eat can have a major impact on diabetes and blood sugar levels.

Here are 16 foods to get you on your way to managing diabetes. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Type 2 Diabetes. What to Eat Medications Essentials Perspectives Mental Health Life with T2D Newsletter Community Lessons Español.

Nutrition Evidence Based 17 Foods to Lower Your Blood Sugar. Medically reviewed by Kathy W. Warwick, R. Broccoli Seafood Pumpkin Nuts Okra Flaxseed Beans Fermented foods Chia seeds Kale Berries Avocados Oats Citrus Kefir Eggs Apples FAQ Summary Several foods may help lower your blood sugar, but some may be more effective than others.

Broccoli and broccoli sprouts. Explore our top resources. Pumpkin and pumpkin seeds. Discover more about Type 2 Diabetes. Nuts and nut butter. Beans and lentils. Kimchi and sauerkraut. Chia seeds. Oats and oat bran. Citrus fruits. Kefir and yogurt. Frequently asked questions.

The bottom line. How we reviewed this article: History. Oct 23, Written By Jillian Kubala MS, RD. May 16, Written By Jillian Kubala MS, RD. Share this article.

Read this next. What Can I Eat to Keep My Blood Sugar and Cholesterol Low? By Jillian Kubala, MS, RD. How to Stop Drinking Soda: A Complete Guide. What You Should Know About Managing Glucose Levels Monitoring your blood sugar is vital for controlling diabetes. Learn how glucose is produced, when and how to check your levels, and recommended… READ MORE.

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AARP Top Tips for Navigating Life. Get Moving With Our Workout Series. You are now leaving AARP. org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply. Go to Series Main Page.

In the United States today, approximately 96 million adults have prediabetes — and up to 70 percent of those who have elevated blood sugar will go on to develop type 2 diabetes, according to an American Diabetes Association expert panel.

Naturally, then, it might feel daunting to try to get high blood sugar under control. But fortunately experts say a number of simple read: straightforward, not necessarily all easy, but doable steps can bring glucose levels back into a healthy range.

You also have plenty of reasons beyond diabetes prevention to do just that. AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. Join Now. Moss professor of diabetes at the University of Virginia School of Medicine.

To start, you need to know where you stand. The U. Preventive Services Task Force recommends people ages 35 to 70 who are overweight or obese get screened for prediabetes and diabetes.

The American Diabetes Association ADA recommends screening for all people 45 and up and testing blood sugar earlier in those at higher risk for diabetes. You can assess your individual risk using an online tool provided by the ADA, answering questions about risk factors ranging from age and immediate family history of diabetes to activity level and race.

For example, with a fasting blood sugar test, anything below milligrams per deciliter is considered healthy. A result of 5. For more about testing, see Your Prediabetes Questions Answered.

Many with diabetes who rely on insulin to help with blood sugar control use continuous glucose monitors — wearable devices that provide ongoing data on blood sugar — to track their levels. It could be any form of exercise, said Minna Woo, M.