7 Foods That Help You Lower Blood Sugar Level

The most important aspect of successful blood sugar control is a healthy diet. The goal is to enrich the menu with foods that help lower blood glucose rather than increase it.

Fortunately, there are plenty of options to make that happen, and in this post, we’re going to list seven foods to eat for better blood sugar control.

  • Cold-water fish

Since they don’t contain carbohydrates, fish and other meats don’t have a glycemic index (GI) score. Compared to other types of meat, cold-water fish could be more beneficial for the management or prevention of diabetes.

You may also want to consume fatty fish such as salmon and mackerel for their Omega-3 fatty acids content. These fish could help protect your heart’s health.

  • Garlic

Although it may seem surprising, garlic can help lower blood sugar levels. Consumption of garlic can decrease fasting blood glucose i.e., the blood sugar level when you haven’t eaten.

Just like fish, garlic doesn’t have a GI score because it doesn’t contain carbs. This means it can’t increase your blood sugar as well.

  • Leafy greens

Leafy green vegetables are abundant in fiber and various nutrients such as vitamin A and magnesium. In addition to a wide range of health benefits of these nutrients, they also help lower blood sugar levels.

It’s useful to mention that all leafy greens have a low GI score. Therefore, you may want to enrich your diet with spinach, lettuce, collards, turnip greens, kale, and Swiss chard.

  • Chia seeds

Chia seeds are considered a superfood due to their nutritional value and a wide range of benefits they provide. These tiny seeds are abundant in fiber, calcium, healthy fats, plant-based Omega-3 fatty acids, and antioxidants.

Chia seeds have a very low GI meaning you can consume them frequently without experiencing spikes in blood sugar levels. Additionally, chia seeds can also lower levels of LDL or bad cholesterol and triglycerides.

  • Cacao

Cacao seeds are abundant in antioxidants, but they also contain flavonol called epicatechin. Epicatechin regulates glucose production by activating crucial proteins.

Also, it can help balance out blood sugar levels even in people who have diabetes already. A great way to consume cacao seeds is to ditch regular milk chocolate and opt for dark chocolate with at least 70% of cacao, but don’t overdo it.

  • Legumes

Legumes such as beans, chickpeas, peas, and lentils have a low GI score. That means your blood sugar levels won’t experience a dramatic spike when you eat them.

Plus, legumes are a great source of nutrients that can help maintain healthy blood glucose levels. These nutrients include fiber, complex carbs, and protein. Incorporating legumes into your diet can improve glycemic control and lower the risk of coronary heart disease.

  • Nuts

The benefits of nuts are numerous, and it doesn’t come as a surprise; they can also help lower blood sugar levels. Not only are they abundant in fiber, but nuts also have low GI scores.

Nuts are a rich source of plant protein, antioxidants, and minerals such as magnesium and potassium. The best way to eat nuts is to consume them whole, unprocessed.


Various foods can help lower blood sugar levels, and in this post, we named seven of them. Although they are beneficial for your blood sugar levels, these foods should still be consumed in moderation.



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