Best foods that help lower and control blood sugar

Stone-ground whole wheat or pumpernickel bread

Many kinds of bread have high GI scores and can cause a spike in blood sugar levels. So, for people with diabetes, many are worth avoiding.

However, the consumption of whole grain foods has been associated with a lower risk Trusted Source of type 2 diabetes. Some breads are considered a good way to consume whole grain foods.

Pumpernickel bread and 100% stone-ground whole wheat bread have low GI scores, at 55 or below on the GI scale. They have lower GI scores than regular whole wheat bread because the ingredients go through less processing. Processing removes the fibrous outer shells of grains and cereals. Fiber slows digestion and helps stabilize blood sugar levels.

The researchers behind a 2020 trial Trusted Source found that consuming less-processed grains caused an improvement in blood sugar levels for people with type 2 diabetes.

A separate 2020 study involving people with type 2 diabetes also found that the particle size of the whole grains in bread had an impact on blood sugar levels. This reflects their level of processing.

A 2021 review looked at the effect of millets, which have a low GI score. The researchers found that the regular consumption of millets, including sorghum, reduced average fasting blood sugar levels by up to 12%Trusted Source and decreased post-meal blood sugar levels by up to 15%

Best Smart Blood Sugar 7-Day Meal Plan

Breads to eat

• whole wheat, especially stone-ground whole wheat bread
• pumpernickel
• spelt
• rye
• rice
• bread made with ancient grains, such as emmer and einkorn
• bread made from less-processed grains

Breads to avoid

• white bread
• bagels
• other breads made from refined or highly milled grains
• breads with added sugar
• fruit breads and raisin toast

Most fruits

Except for pineapples and melons, most fruits have low GI scores of 55 or below. This is because most fresh fruits contain lots of water and fiber to balance out their naturally occurring sugar, which is called fructose.

However, as fruits ripen, their GI scores increase. Fruit juices also have very high GI scores because juicing removes the fibrous skins and seeds. So, fresh fruit is best.

A study from 2020 Trusted Source that followed around half a million people in China for 7 years found that those who ate fresh fruit daily had lower rates of type 2 diabetes.

Also, a large 2013 study Trusted Source found that people who consumed whole fruits — especially blueberries, grapes, and apples — had significantly lower risks of developing type 2 diabetes. The researchers also report that drinking fruit juices increased the risk of developing the condition.

Fruits to eat

Fruits to enjoy in moderation

Best Smart Blood Sugar 7-Day Meal Plan

Sweet potatoes and yams

Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious.

Some research indicates that the flesh of the sweet potato contains more fiber than the skin, indicating that the whole vegetable could be beneficial for those with diabetes.

Reporting the findings of an animal study, the researchers also note that sweet potato consumption may lower some markers of diabetes.

Although there is still no conclusive evidence to suggest that sweet potatoes can help stabilize or lower blood sugar levels in humans, they are undoubtedly a nutritious food with a low GI score.

People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles.

Potatoes to eat

• sweet potatoes
• yams

Potatoes to avoid

• white potatoes
• French fries
• mashed potatoes

Oatmeal and oat bran

Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels.

Oats also contain β-glucan, which can:

• reduce glucose and insulin responses after meals
• improve insulin sensitivity
• help maintain glycemic control
• reduce blood lipids (fats)

The authors of a 2021 meta-analysis Trusted Source of 103 trials looked at how β-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals containing β-glucan were linked to lower blood sugar levels than those without.

Also, a 2015 review Trusted Source of 16 studies concludes that oats have a beneficial effect on glucose control and lipid profiles in people with type 2 diabetes. Determining the impact of oat consumption on type 1 diabetes requires more research, however.

One serving is equal to half a cup.

Good ways to enjoy oats

• stone-ground oats
• rolled oats

Oat products to limit

Best Smart Blood Sugar 7-Day Meal Plan

Most nuts and seeds

Nuts are very rich in dietary fiber and have GI scores of 55 or below.

Nuts also contain high levels of plant proteins, unsaturated fatty acids, and other nutrients, including:

• antioxidant vitamins
• phytochemicals, such as flavonoids
• minerals, including magnesium and potassium

A 2014 systemic review Trusted Source concludes that eating nuts could benefit people with diabetes.

As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts.

One serving is equal to one-quarter of a cup.

Nut products to eat

• raw almonds
• raw cashews
• raw walnuts
• raw pecans
• other tree nuts
• raw peanuts
• peanut butter
• sunflower seeds

Nuts with higher GI scores

• cashews
• macadamia nuts
• roasted or salted nuts
• candied nuts

Best Smart Blood Sugar 7-Day Meal Plan