The 15 Best Foods to Lower Your Blood Sugar • A Sweet Pea Chef

Your blood sugar level can effect how you feel and can wreak havoc on your body if it is out of whack. So, what are the 15 best foods to lower your blood sugar? Read this post for the answer!

WHAT FOODS CAN LOWER BLOOD SUGAR QUICKLY?

Not carbs, to put it simply! Carbs, which are often starch and sugar, can cause a significant rise in your blood sugar levels. If you have symptoms of a spike in blood sugar, drinking water and eating a high-protein snack like cottage cheese, a hard-boiled egg, or other high-protein snacks can help.

Side view of the 5 best chia pudding recipes, lined up in jars. From left to right is blueberry vanilla chia pudding, raspberry chocolate chia pudding, strawberry matcha chia pudding, pn&j chia pudding, and mango chia pudding.

15 BEST FOODS TO LOWER YOUR BLOOD SUGAR

Here is a list of the top foods that can work to reduce you blood sugar, based on science. As always, I recommend speaking with your doctor or medical professional if you are looking to reduce your blood sugar levels.

1. FERMENTED DAIRY

The key to fermented dairy is the probiotic content, which can benefit blood sugar levels. Read my post on the 8 best fermented foods to see how eating fermented dairy like yogurt and kefir is great for the body.

2. SAUERKRAUT

Sauerkraut is a food with antioxidants and probiotics. I’ve written a post recently on the benefits of sauerkraut, and along with fighting inflammation, it helps reduce the risk of diseases like diabetes.

Overhead view of two chicken protein bowls, alongside fresh lime, cilantro, pumpkin seeds, and additional cashew lime crema for topping, a meal to lower blood sugar.

3. SEEDS

A lot of seeds assist with lowering your blood sugar. Pumpkin seeds have been shown to reduce blood sugar. There have been 25 controlled studies that showed flaxseed may maintain glucose levels. And chia seeds may stabilize blood sugar (like I discuss in my post on the benefits of chia seeds).

4. BROCCOLI SPROUTS

Broccoli sprouts (and broccoli) contain compounds that can alleviate insulin resistance, which could benefit blood glucose levels.

5. OKRA

Okra may give you the benefit of flavonoids that help reduce blood sugar.

6. SEAFOOD

Fatty fish like salmon, along with shellfish, contain protein and fatty acids, which may regulate sugar levels.

Close up view of homemade honey roasted peanut butter being spread on a rice cake as a food to lower blood sugar.

7. NUTS

Nuts (and nut butters!) have been shown to reduce blood sugar levels. A study with participants who consumed both almonds and peanuts saw an improvement in blood glucose. They are listed in my top anti-inflammatory foods as well.

8. BERRIES

Berries, another anti-inflammatory food, may work toward a healthy blood sugar level.

9. LENTILS AND BEANS

Black beans are one of my favorite fibrous foods. I love them in salad and meal prep dishes, and it’s good to know that they may regulate blood glucose and fight against diabetes.

Close up overhead view of a mason jar filled with a kiwi and kale smoothie, an excellent source of food for keeping the blood sugar low.

10. KALE

The flavonoids in kale are antioxidant boosting, and help maintain insulin resistance, and regulate glucose.

11. OATS

The fiber content in oats may help in lowering your blood sugar. Studies show that oats have a beneficial effect on glucose control.

12. AVOCADO

Avocados may help fight against metabolic syndrome, which includes excess glucose in the blood.

An overhead image of four mason jars on the kitchen counter each filled with Easy Homemade Lemonade including Strawberry Lemonade, Blueberry Lemonade, Peach Lemonade and Raspberry Lemonade, which include lemons, a citrus fruit to lower blood sugar.

13. CITRUS FRUITS

Lemons may have anti-inflammatory properties, which can lead to reducing metabolic diseases. Citrus fruits, including grapefruit, may have anti-diabetic properties.

14. EGGS

Eggs may lower the risk of diabetes. Egg consumption is also linked to lowering blood sugar levels, absence of weight gain, and lowered body fat. Read more about the benefits of eggs.

15. APPLES

Apples are a low glycemic index food, meaning they cause a slower and lower rise in blood glucose. According to one study by Inoue, et al., "Eating an apple before a meal may be a simple and effective strategy for managing the glycaemic response in individuals with impaired glucose tolerance." And remember to drink apple cider vinegar, too!

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