Health
7 Delicious Foods to Help Keep Your Blood Sugar in Check, According to Experts
Maintaining balanced blood sugar levels is essential for overall health, especially for those at risk of Type 2 diabetes. As the American Heart Association (AHA) points out, glucose from sugar and carbohydrates fuels our cells, but insufficient insulin production in individuals with Type 2 diabetes leads to glucose accumulation in the bloodstream. Allison Cazenave, RDN, emphasizes that “blood sugar regulation is something that all individuals should strive for” to avoid negative effects on mood, energy, and concentration. With expert insights, we’ve identified seven foods that can help lower blood sugar and promote better health.
Avocados
Often misunderstood due to their fat content, avocados are actually a powerhouse of healthy monounsaturated fats. These fats, found in plant-based foods, help regulate hunger hormones and can improve cholesterol levels. Elias Ortiz, MD, highlights that avocados’ fat and fiber content “slow down the digestion and absorption of sugars in our body.” Incorporating avocados into your meals, whether in salads, on toast, or in smoothies, can be a delicious way to support blood sugar balance.
Beans
Beans are nutritional powerhouses rich in fiber and protein, with a low glycemic load. Wade Lightheart, a certified sports nutrition advisor, notes that beans cause a slower rise in blood sugar levels, thanks to their low glycemic index. Ortiz suggests adding black beans, lentils, or chickpeas to salads and soups, or creating dips to enjoy with vegetables, offering a tasty and blood sugar-friendly option.
Lean and Plant-Based Proteins
Including lean and plant-based proteins like oily fish, chicken breast, ground turkey, eggs, or yogurt in your diet can help stabilize blood sugar levels. Michelle Routhenstein, a cardiology dietitian, explains that these proteins “slow down the release of blood sugar into the bloodstream, preventing blood sugar spikes post-meal.” Elizabeth Katzman, FDN, advises starting meals with fiber-rich veggies, followed by healthy fats and proteins, to minimize blood sugar spikes.
Sweet Potatoes
Not all carbohydrates are created equal. While simple carbs can spike blood sugar levels, complex carbs like sweet potatoes offer a slower glucose release. Ortiz recommends sweet potatoes for their fiber, vitamins, and minerals, making them a smart choice for maintaining balanced blood sugar levels. Enjoy them baked, mashed, or roasted as a satisfying and nutritious side dish.
Leafy Greens
Leafy greens like spinach and kale are excellent for blood sugar management due to their low calorie count and high fiber content. Cheryl Mussatto, RD, LD, praises these greens for their low glycemic index and vitamin C content, which support steady blood sugar levels. Incorporate them into smoothies, salads, or dishes like scrambled eggs or soups for a nutrient-rich boost.
Whole Grains
Whole grains are a healthier carbohydrate choice, offering a slower release of glucose into the bloodstream. The AHA advises opting for whole-grain bread, rice, and pasta over refined alternatives. These complex carbs, along with starchy vegetables, can help keep blood sugar levels in check while providing essential nutrients and fiber.
Oily Fish
Rich in omega-3 fatty acids, oily fish like salmon and mackerel can contribute to improved blood sugar regulation. These healthy fats support heart health and can help reduce inflammation. Including oily fish in your diet a few times a week can be a delicious way to support overall health and maintain balanced blood sugar levels.
Incorporating these foods into your daily meals can be a game-changer for maintaining healthy blood sugar levels. Whether you’re adding avocados to your salad or enjoying a serving of oily fish, these dietary choices can help you feel your best and reduce your risk of developing Type 2 diabetes.
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