10 Best Foods To Lower Your Blood Sugar Levels

If you have been diagnosed with prediabetes, diabetes, or another condition that affects your blood sugar levels, your doctor has probably told you to improve your diet.

They may have told you some things to avoid, such as sugary sweets, refined carbohydrates (bread, white rice, pastries), and soda. But they might not have told you what good things to focus on instead.

Here are 10 excellent foods that can help lower your blood sugar levels:


Oatmeal is a complex carbohydrate that is high in fiber and has a low glycemic index, meaning it is absorbed slowly into the bloodstream and helps regulate blood sugar levels. Oatmeal is also rich in antioxidant nutrients, which may help improve insulin sensitivity.

Leafy Greens 

Leafy greens like spinach, kale, and broccoli are low in calories and high in fiber, making them a great choice for regulating blood sugar levels. These vegetables are also packed with nutrients like vitamins A and C, calcium, and iron.

Nuts and Seeds 

Nuts and seeds like almonds, peanuts, pistachios, pumpkin seeds, and sunflower seeds are a great source of healthy fats and protein, which may help to slow the absorption of sugars into the bloodstream. Nuts and seeds may also help make weight loss easier by reducing your appetite and preventing overeating.

Beans and Legumes 

Beans and legumes are high in fiber and protein, making them another great choice for regulating blood sugar levels. They also contain antioxidants and a range of other nutrients like iron, zinc, and folate.


Although berries like strawberries, raspberries, and blueberries are sweet and high in fruit sugars, they have a low glycemic index. This means that they are an excellent choice for people with a sweet tooth who can’t risk the blood sugar spikes that result from eating candy and other sweet snacks.


Avocado is a rich source of healthy fats, fiber, and antioxidants, making it a beneficial food for regulating blood sugar levels. It is also rich in potassium, which can help you lower blood pressure and lose weight, two conditions that are closely associated with type 2 diabetes.

Greek Yogurt 

Greek yogurt is a probiotic food, which means it provides health-promoting bacteria for your gut microbiome. These “good” bacteria help your body break down your food, absorb nutrients, and keep your digestion running smoothly. Yogurt also appears to help slow the absorption of sugar into the bloodstream, helping regulate your blood sugar levels.

Whole Grains 

Whole grains like quinoa, brown rice, and whole wheat bread are high in fiber and have a lower glycemic index than refined carbohydrates like white bread, white rice, and baked goods. While they may still cause your blood sugar to rise, whole grains are known to be a much better option for people with diabetes or prediabetes.

Dark Chocolate

Dark chocolate (without added sugars) is a tasty and nutritious way to satisfy your sweet tooth while regulating your blood sugar levels. It is high in antioxidants and has a low glycemic index, making it a healthy choice in moderation. Be aware that many chocolate bars have added sugar, which may negate any potential benefits.


Cinnamon is a spice that has been shown to have blood sugar-lowering properties. It can help improve insulin sensitivity and reduce the risk of diabetes. Try adding a sprinkle of cinnamon to your oatmeal, yogurt, or other healthful foods for a tasty and nutritious way to regulate your blood sugar levels.