What to Eat to Lower Your Blood Sugar

If you’re looking for ways to help manage your blood sugar levels at home, your diet is one of the best places to start.

Some foods, such as carbohydrates in certain breads, pastas and sugary fruits, score high on the glycemic index (GI), a scale that measures the effects of different foods on blood sugar levels. The higher the food scores, the more likely it is to cause your blood sugar levels to soar. Therefore, incorporating more low-scoring foods on your plate can help you maintain a more stable blood sugar level.

Here are some foods to help you regulate your blood sugar.

Veggies, Prepared any Way You Like

It’s time to get on board with vegetables. Whether you like crunching on them raw, prefer the toothsome texture of them after they’ve you lovingly roast them in the oven, or you prefer to throw them into a stir-fry and enjoy them that way, vegetables add flavor, color and diversity to any meal.

Some of the best vegetables you can choose to regulate your blood sugar are low-carb veggies, such as:

  • Brussels sprouts
  • zucchini
  • eggplant
  • mushrooms
  • Ttmatoes

Steel-Cut Oats

Steel-cut oats score 55 or lower on the GI and are full of beta-glucans, which have been demonstrated to be effective at reducing LDL cholesterol levels. Start your day with a half-cup of oats for stable energy, but don’t go overboard—they are a source of carbs.

Raw, Unprocessed Nuts

Specifically you should focus on eating, cashews and almonds, because of their high magnesium levels—a mineral which helps regulate blood sugar, among other things—although many nuts are both rich in both dietary fiber and fat.


Legumes are like the triple-threat of maintaining blood sugar levels, because they’re high in magnesium, fiber and potassium. In particular, lentils, kidney beans and black beans are great choices.

Green Tea

Green tea comes with a myriad of health benefits, including the fact that green tea is loaded with EGCG, a catechin that helps control blood sugar. EGCG also protects against the harmful free radicals that contribute to heart disease and clogged arteries. 

Leafy Greens

Healthy, versatile, and low-carb, if leafy greens already aren’t a staple in your diet, it’s time to make them one. Whether you’re a fan of colorful, spinach-based salads, salivate over sautéed chard, or would prefer to consume your kale after roasting it in the oven into crunchy, healthy kale chips (hey, no judgement here), every leafy green is bound to give you a dose of B vitamins, calcium, fiber, iron and magnesium.


There’s a reason the Incas called quinoa the “Mother of all Grains.” Whole grains are the way to go to lower and maintain blood sugar levels. Quinoa, in particular, is rich in protein, potassium and magnesium, which means it also helps normalize blood pressure and triglyceride levels.

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Leo C
Leo C2 months ago

Thank you for posting!

Isabel G
Isabel G2 months ago

thank you for the information!

Katie & Bill D
Katie & Bill D2 months ago

Yes less meat and more salads , Veggies, Nuts

Katie & Bill D
Katie & Bill D2 months ago

Thank you

Mike R
Mike R2 months ago


Fran F
Fran F2 months ago

Thanks for posting.

Deborab S
Deborab S2 months ago

Thank you. Try peanut butter, oatmeal and wayermelon.

Shae Lee
Shae Lee2 months ago

Thanks for sharing.

Lesa D
Lesa D2 months ago

thank you Lia...

Janet B
Janet B2 months ago