A review concluded that probiotic foods had a notable effect on blood sugar regulation in people with type 2 diabetes. Researchers noted that these foods had the greatest impact on people whose diabetes was not well managed and those who were not on insulin therapy However, most studies into the effect of fermented foods on blood sugar regulation involve rodent or cellular investigations.

As a result, further controlled human studies are necessary Eating chia seeds may benefit blood sugar regulation. Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity.

A review of 17 animal studies concluded that chia seeds might help improve insulin sensitivity and blood sugar regulation and potentially reduce disease risk, including the risk of diabetes It contains multiple compounds that may help decrease blood sugar levels, including fiber and flavonoid antioxidants.

A study that included 42 Japanese adults demonstrated that consuming either 7 or 14 g of kale-containing foods with a high carb meal significantly decreased postmeal blood sugar levels compared with placebo Research has shown that the flavonoid antioxidants found in kale , including quercetin and kaempferol, have potent blood sugar-lowering and insulin-sensitizing effects Numerous studies link berry intake with improved blood sugar regulation.

Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues. A study found that eating 2 cups g of red raspberries with a high carb meal significantly reduced postmeal insulin and blood sugar in adults with prediabetes compared with a control group In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood 43 , 44 , Avocados may offer significant benefits for blood sugar regulation.

Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome through fat loss. Metabolic syndrome is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk 46 , 47 , However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies 46 , Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals Moreover, a small study of 10 people found that drinking 7 oz of water mixed with 1 oz of oat bran before eating white bread significantly reduced postmeal blood sugar compared with drinking plain water Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index.

Citrus fruits are also good sources of vitamins, minerals, and fiber Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes 54 , 55 , 56 , Kefir and yogurt are fermented dairy products that may help regulate blood sugar.

An 8-week study of 60 people with type 2 diabetes showed that drinking 20 oz milliliters of kefir , a probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c compared with drinking kefir that did not contain probiotics 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. Mirrahimi A, de Souza RJ, Chiavaroli L, et al. Associations of glycemic index and load with coronary heart disease events: a systematic review and meta-analysis of prospective cohorts. J Am Heart Assoc. Foster-Powell K, Holt SH, Brand-Miller JC.

International table of glycemic index and glycemic load values: Buyken, AE, Goletzke, J, Joslowski, G, Felbick, A, Cheng, G, Herder, C, Brand-Miller, JC.

Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. The American Journal of Clinical Nutrition Am J Clin Nutr. AlEssa H, Bupathiraju S, Malik V, Wedick N, Campos H, Rosner B, Willett W, Hu FB.

Carbohydrate quality measured using multiple quality metrics is negatively associated with type 2 diabetes. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage. As cells absorb blood sugar, levels in the bloodstream begin to fall.

When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar. This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.

Type 2 diabetes usually develops gradually over a number of years, beginning when muscle and other cells stop responding to insulin. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating.

Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production eventually stops. Complex carbohydrates: These carbohydrates have more complex chemical structures, with three or more sugars linked together known as oligosaccharides and polysaccharides.

Low-glycemic foods have a rating of 55 or less, and foods rated are considered high-glycemic foods. Medium-level foods have a glycemic index of If we opt for low glycaemic index foods such as oats, wholemeal bread, pasta, and peas, we can prevent or flatten blood glucose spike after our meals as the insulin can work at the same rate as the glucose reaches the blood.

For those taking rapid-acting insulin at mealtimes, it can take around 15 minutes to start acting, in comparison to a person without diabetes where the insulin their body produces naturally reaches the blood in just seconds. Rapid-acting insulins Humalog, Novorapid and Apidra will cover the post-meal blood sugar rise better than regular insulin.

Newer ultra-rapid insulins, such as Fiasp, work even faster. However, some people with Type 1 diabetes have gastroparesis. This is a type of nerve damage which can affect the digestive system. Food is unable to move through the digestive tract normally and this can lead to bloating, constipation and diarrhoea.

For people who have gastroparesis, it may be better to give boluses before eating. Because we inject insulin into fat just beneath the skin subcutaneous we are advised to inject minutes before eating to prevent blood glucose spikes. You can decide the timing depending on the glycaemic index of the foods you are going to eat and your pre-meal blood glucose reading.

If your sugar level before you eat is also high pre-meal and your meal has mostly high glycaemic index foods, it may be better to give your insulin and then wait 30 minutes, to prevent a very high spike afterwards.

Speak to your diabetes team for individual support with insulin timing because there are several factors that can inf luence when to inject your meal time insulin. You may also risk having a hypo if your insulin works too quickly. Counting carbs accurately can also help you to prevent long glucose spikes after meals.

I personally use the Carbs and Cals book and app every time I count my carbohydrates. When I have traditional foods of other cultures such as Indian, Caribbean or Middle Eastern, I use the World Foods book. My partner and I above , both living with type 1 diabetes, after carb counting Indian food and considering how to ease our blood sugar spikes after meals.

You can watch the video below about carbohydrate counting:. Foods that are mainly fat or protein help slow the digestion and absorption of carbohydrates. This is why it is better to have balanced meals containing protein foods animal or vegetable fats oils, nuts , low glycemic index carbohydrate sources, and vegetables that contain fibre.

You can use this to your advantage. The protein and fat in the egg usually slow the absorption of the carbohydrate and help to prevent post-meal glucose spikes. Another good way to give your insulin time to act is to eat your vegetables or salad first, as they contain low amounts of carbohydrates.

If you are eating a large meal, you may consider saving a portion for later. Walking for 10 or 15 minutes after you have a meal that you know might send your levels high can be a good way to prevent that post-meal spike. This can help with digestion and make you feel better after eating.

Another option is to schedule more active chores after our meals such as shopping, housework, or walking the dog, although this may not be for everyone.

A study that included 72 people with type 2 diabetes found that those who consumed grams of probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis probiotics for 12 weeks experienced significant reductions in hemoglobin A1c HbA1c , a marker of blood sugar control for the past three months.

To reap the benefits of probiotic yogurt, look for unsweetened Greek yogurt that contains live and active cultures. Greek yogurt makes a filling and protein-rich breakfast or snack option and can be paired with other nutritious ingredients like berries , nuts, and chia seeds.

Nuts and seeds are packed with nutrients involved in blood sugar regulation, such as plant-based protein, fiber, and minerals such as magnesium and zinc. Due to their high protein and fiber content, most nuts and seeds have a low glycemic load. For example, pecans and almonds have a glycemic load of less than one.

Nut and seed consumption has been shown to reduce blood sugar levels in people with prediabetes and diabetes. A study that included 60 people with prediabetes found that those who consumed 20 grams of almonds 30 minutes before each major meal they ate for three months experienced significant reductions in HbA1c as well as post-meal blood sugar and insulin levels compared to a control group.

Try sprinkling nuts and seeds into salads, grain dishes, and oatmeal. You can also pair nuts and seeds with higher-carb foods, like fresh fruit, for a satiating snack. Fish, chicken, and eggs all have a glycemic load and glycemic index of zero, meaning they have a minimal effect on blood sugar levels when eaten in normal amounts.

Research shows that eating protein-rich foods before carb-rich foods can have a significant impact on post-meal blood sugar. Additionally, reducing carbohydrate intake and increasing protein and healthy fat intake may help improve glycemic control in people with type 2 diabetes.

To enhance blood sugar control, try adding sources of plant-based or animal-based protein to meals and snacks. Chia seeds and flaxseeds are high in fiber and make an excellent dietary choice for people who are trying to manage their blood sugar levels.

Chia and flax provide 9. Their high fiber content benefits your blood sugar levels and can also help you feel full after meals. Try sprinkling chia and flaxseed on yogurt and oatmeal and adding them to baked goods to improve your blood sugar control.

While some specific foods have been shown to positively impact post-meal blood sugar levels and overall glycemic control, your dietary intake as a whole is what matters most when it comes to blood sugar regulation.

In general, a diet high in nutritious, whole foods—such as vegetables, fruits, nuts, seeds, beans, and protein sources like seafood—is the best choice for blood sugar control, regardless of whether you have diabetes.

Plus, including fiber and protein-rich foods at every meal and snack can help you feel full. Lastly, going for a walk after eating is an easy and effective way to lower your blood sugar. Research has shown that light-to-moderate activity, such as a brisk walk, after meals can help reduce post-meal blood sugar levels.

Eating foods high in protein and fiber may help keep you full without spiking your blood sugar. Foods like non-starchy vegetables, eggs, flaxseeds, and Greek yogurt can encourage healthy post-meal blood sugar levels and help you maintain healthy glycemic control.

Try adding the filling, blood sugar-friendly foods to your favorite meals and snacks for an easy and delicious way to maintain or improve your blood sugar levels—all while keeping you full.

Murillo S, Mallol A, Adot A, et al. Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review.

Front Nutr. American Diabetes Association. Non-starchy vegetables. Vlachos D, Malisova S, Lindberg FA, Karaniki G. Glycemic index Gi or glycemic load Gl and dietary interventions for optimizing postprandial hyperglycemia in patients with t2 diabetes: a review.

Carneiro L, Leloup C. Mens sana in corpore sano: does the glycemic index have a role to play? doi: Wu Y, Fan Z, Lou X, et al. Combination of texture-induced oral processing and vegetable preload strategy reduced glycemic excursion but decreased insulin sensitivity.

Reverri EJ, Randolph JM, Kappagoda CT, Park E, Edirisinghe I, Burton-Freeman BM. Assessing beans as a source of intrinsic fiber on satiety in men and women with metabolic syndrome.

Wan Nik WNFH, Zulkeflee HA, Ab Rahim SN, Tuan Ismail TS. Association of vitamin D and magnesium with insulin sensitivity and their influence on glycemic control. World J Diabetes. Department of Agriculture. Yogurt, plain, low fat.

Yogurt, Greek, plain, lowfat. It has even been found to be as effective as some drugs used for type 2 diabetes 54 , 55 , 56 , One study looked at people with type 2 diabetes who either received berberine or a placebo for three months.

However, another study found berberine caused side effects in some people, such as diarrhea, constipation and gas Although berberine appears to be fairly safe, speak to your doctor before taking it if you have any medical conditions or are taking any medication. If you really want to reduce your blood sugar spikes, you should also consider these lifestyle factors that can affect blood sugar.

Stress can negatively affect your health in a number of ways, causing headaches, increased blood pressure and anxiety. It has also been shown to affect blood sugar. As stress levels go up, your body releases certain hormones. The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response One study of Italian workers found an increase in work-related stress was directly linked to an increase in blood sugar levels Actively addressing stress has also been found to benefit your blood sugar.

In a study of nursing students, yoga exercises were found to reduce stress and blood sugar spikes following a meal Both too little and too much sleep have been associated with poor blood sugar control.

A study of nine healthy people showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels With sleep, quality is as important as quantity.

A study found the deepest level of sleep NREM to be most important in terms of controlling blood sugar Alcoholic drinks often contain a lot of added sugar. This is particularly true for mixed drinks and cocktails, which can contain up to 30 grams of sugar per serving.

The sugar in alcoholic drinks will cause blood sugar spikes in the same way as added sugar in food. Most alcoholic drinks also have little or no nutritional value. As with added sugar, they are effectively empty calories. Furthermore, over time, heavy drinking can decrease the effectiveness of insulin, which leads to high blood sugar and can eventually lead to type 2 diabetes However, studies show that moderate, controlled drinking can actually have a protective effect when it comes to blood sugar control and can also lower the risk of developing type 2 diabetes 67 , 68 , Poor sleep, stress and high alcohol intake all negatively affect blood sugar.

Simple dietary changes, such as sticking to a low-carb, high-fiber diet and avoiding added sugars and refined grains, can help you avoid blood sugar spikes. Exercising regularly, maintaining a healthy weight and drinking plenty of water can also have added benefits to your health beyond helping to control your blood sugar.

That said, if you have any medical conditions or are on any medications, speak to your doctor before making any changes to your diet. For most people, making these simple diet and lifestyle changes is a great way to lower your risk of developing insulin resistance or type 2 diabetes.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

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By Alexandra Rowles, RD — Updated on March 13, Go low-carb. Eat fewer refined carbs. Explore our top resources. Reduce your sugar intake. Keep a healthy weight. Discover more about Type 2 Diabetes.

Exercise more. Eat more fiber. Drink more water. Introduce some vinegar into your diet. Get enough chromium and magnesium.

Add some spice to your life. Try berberine. Consider these lifestyle factors. The bottom line. The pancreas produces insulin to help regulate blood sugar levels.

Diabetes happens when the pancreas does not produce enough insulin or the body cannot use insulin effectively. Read more about the pancreas. Cacao contains flavonoids, which may help regulate blood sugar levels. A review points to the findings of several small studies, which suggest that cacao may help with insulin resistance and slow the progression of type 2 diabetes.

An easy way to add cacao to the diet is by eating dark chocolate , which contains more cacao than milk chocolate. However, dark chocolate still contains sugar, and consuming too much of it might still cause a spike in blood sugar.

Therefore, a person should consume dark chocolate in moderation. While dark chocolate typically contains less sugar than milk chocolate, the sugar content of dark chocolate products may vary, and it is important to check the label. The high protein content in fatty fish such as salmon, mackerel, and herring is particularly healthy for people with diabetes, as it has a low impact on blood sugar.

It is filling and provides essential nutrients to help the body grow and repair. People with diabetes should try to eat fatty fish twice per week.

As with other foods, preparation is key. It is best to avoid sugary marinades and to grill fish instead of frying it.

In addition to medications, lifestyle and dietary strategies are an essential part of diabetes management. Certain foods can help stabilize blood sugar levels, while others can make them less stable.

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