A healthy diet can play a key role in managing blood sugar, whether you have pre-diabetes or diabetes. While no food can instantly lower your blood sugar, a few healthy foods can help stabilize and improve glucose levels over time.
A food that lowers blood sugar includes coldwater fish like cod, haddock, salmon, or tuna, which are a great source of protein, omega fatty acids, vitamins, minerals, and antioxidants. Fish also has a low glycemic index score and can help reduce postmeal blood sugar spikes by promoting satiety and increasing feelings of fullness.
Leafy greens like kale, spinach, and collards are high in both fiber and vitamin C, making them an excellent choice for those trying to control their blood sugar. These veggies are also rich in phytochemicals and flavonoids, which have been shown to promote a healthy insulin response and increase glucose metabolism and sensitivity.
Beans and legumes are another great source of protein, fiber, and magnesium, which have been shown to help lower blood sugar in a number of studies. A study published in the journal Nutrition & Metabolism found that adding beans to a meal reduced postmeal blood sugar levels and improved glycemic control.
Adding beans and other legumes, such as lentils, to your diet can help improve glycemic control by slowing the rise in blood sugar after meals. The combination of soluble and resistant starch in these foods can help lower glucose levels and improve lipid (cholesterol) and hemoglobin A1c over time.
Nuts are a source of heart-healthy fats, which can help promote better glucose regulation. They are also a source of vitamin E, which is an essential nutrient for proper blood sugar control. Studies have shown that eating nuts can lower fasting blood sugar levels, improve insulin sensitivity, and reduce hemoglobin A1c in people with diabetes.
Eggs are an excellent source of protein, which is known to improve glycemic control in diabetics and pre-diabetics. They contain a high amount of choline, which has been linked to increased insulin sensitivity and a lower risk of diabetes. Eggs are also a good source of vitamin B12 and selenium, which help regulate blood sugar levels in those with diabetes.
Yogurt is another good option for those looking to improve their blood sugar regulation. Opt for plain, unsweetened yogurt and try to avoid flavored varieties as they are usually loaded with added sugar. You can add berries, herbs, or citrus zest to your yogurt for a little flavor and extra nutritional value.