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7 Foods That Can Help Lower Your Blood Sugar Levels

Medically reviewed by Jezreel Esguerra, MD · General Practitioner

Written by Hello Doctor Medical Panel · Updated Feb 27

    7 Foods That Can Help Lower Your Blood Sugar Levels

    Diet is a crucial part of diabetes management. Once you get diagnosed, one of the first things your doctor will tell you is to be careful with sweets and foods with high carbohydrate content. Hence, wouldn’t it be good to include foods to lower your blood sugar levels in your diet? If you’re wondering what foods can benefit your blood glucose, here’s a quick list for you. Note, however, that this is not an exhaustive list, so talking to your doctor is still a must! 

    1. Seafood

    Protein, good fats, vitamins, minerals, and antioxidants that may help control blood sugar levels are found in seafood.

    Since protein enhances feelings of fullness, slows down digestion, avoids post-meal blood sugar rises, prevents overeating, and encourages the reduction of excess body fat, it can be crucial for maintaining stable blood sugar levels. 

    It has been demonstrated that consuming adequate fatty fish, such as salmon and sardines, can aid with blood sugar management.

    2. Pumpkin and Pumpkin Seeds

    Did you know that pumpkin is one of the foods to lower blood sugar levels due to its high fiber and antioxidant content? 

    Pumpkins contain a lot of polysaccharides, which have been researched for their potential to regulate blood sugar levels. Both in human and animal tests, using pumpkin extracts and powders considerably reduced blood sugar levels.

    However, note that to truly determine how a whole pumpkin may lower blood sugar, we need to conduct further research.

    Pumpkin seeds can likewise be a great option for maintaining healthy blood sugar levels because they are full of protein and good fats.

    3. Nuts and Nut Butter

    According to study, eating nuts may be a good method to control blood sugar levels.

    Having both peanuts and almonds throughout the day as part of a low carb diet decreased fasting and post-meal blood sugar levels, according to research involving patients with type 2 diabetes.

    4. Okra

    We often mistake okra for a vegetable, but it’s really a fruit. More importantly, it’s one of the foods to lower blood sugar levels.  

    It has a lot of substances that reduce blood sugar, like polysaccharides and flavonoid antioxidants.

    Despite the fact that okra appears to have potent anti-diabetic capabilities in some studies, and that some even drink okra water for their diabetes, we still need more studies to determine its effects.

    5. Lentils and Beans

    They are particularly high in soluble fiber and resistant starch, which assist slow digestion and may improve blood sugar response after meals. Beans and lentils are rich in minerals, including magnesium, fiber, and protein, that might help reduce blood sugar.

    As such, adding black beans or chickpeas to a rice dinner may help reduce post-meal blood sugar levels compared to eating rice alone. 

    Numerous other studies have demonstrated that eating beans and lentils can not only assist regulate blood sugar but may also help prevent the onset of diabetes.

    6. Berries

    Berries are a great alternative for persons with blood sugar management concerns. This is because they are great sources of fiber, vitamins, minerals, and antioxidants. Several studies have connected berry consumption with improved blood sugar control.

    Reports reveal that strawberries, blueberries, and blackberries may help with blood sugar control by boosting insulin sensitivity and blood glucose clearance in the blood.

    7. Citrus Fruits

    Citrus fruits typically have low glycemic fruits. Hence, they don’t affect blood sugar as much as other types of fruits like watermelon and pineapple do. Research suggests that they may help reduce blood sugar levels.

    Citrus fruits, like grapefruit and oranges, are high in fiber and contain naringenin, a polyphenol with potent anti-diabetic activity.

    Key Takeaways

    People with diabetes can’t effectively utilize glucose, which causes blood sugar to increase. They might also have inadequate insulin in their system. 
    Untreated high blood sugar can be harmful. It can cause the potentially fatal condition known as ketoacidosis. It can raise the risk of major conditions, such heart disease, blindness, neuropathy, and kidney failure.
    You can manage blood sugar levels and lower the risk of complications in the future by adhering to your medication schedule, routinely checking your blood sugar, maintaining a balanced diet, and engaging in regular exercise. Of course, you need to work closely with your doctor to achieve all these. 

    Learn more about Type 2 Diabetes here.


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Jezreel Esguerra, MD

    General Practitioner

    Written by Hello Doctor Medical Panel · Updated Feb 27

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