There aren’t any foods that will instantly drop your blood sugar levels right now. Nonetheless, several foods have been shown to help support stable blood sugar levels and gradually reduce average blood glucose levels when consumed regularly over time. If you want to know how to lower blood sugar levels right away, I have a whole other post on that.
There isn’t one food that will magically protect your body from developing diabetes, or a food that will reduce your blood sugar level immediately. But research has found that some foods can help promote healthy blood sugar levels over time. Keep reading to learn:
- Foods that lower blood sugars
- Which foods to eat in the moment when your blood sugar is higher than you’d like
*This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. The article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. Do not use it in place of the advice of your physician or registered dietitian.*
Fat, fiber, and protein in foods
As you read through the foods that can help lower blood sugar levels over time, you’ll notice that they all offer one or more of the following nutrients: fat, fiber, and/or protein.
Foods that contain fat, fiber, and/or protein take longer for your body to digest than foods that don’t. This is a good thing! It means your blood sugars are less likely to rise and fall quickly. And, that’s what we want. We want stable blood sugars that don’t change rapidly.
High blood sugar levels for people with diabetes
When you’re living with diabetes, the levels below indicate your blood sugar is running higher than it should. If you’re experiencing hyperglycemia with the levels listed below, call your diabetes care team for further advice.
| Type of test | Blood glucose level |
| 1-2 hours after eating | >180 mg/dL |
| Fasting | >126 mg/dL |
List of foods that lower blood sugar levels
So, what foods help lower blood sugar over time?
- Oats
- Beans and lentils
- Salmon and other fatty fish
- Eggs
- Nuts and nut butters
- Seeds and seed butters
- Unsweetened yogurt and kefir
- Fermented vegetables
- Leafy greens
- Grapes
- Blueberries
- Apples
- Citrus fruit
- Avocados
Let’s take a closer look at each of these foods that lower blood sugar…
1. Oats
I use oats in a lot of recipes because they are a higher fiber and higher protein grain option compared to traditional flours. Oats are rich in soluble fiber which is known to help promote healthy blood sugar levels.
- Serving size: 1/2 cup (~40g)
- Fat: 2.5g
- Fiber: 4g
- Protein: 5.5g
2. Beans and lentils
Similar to oats, beans are rich in fiber and protein. These are two nutrients we know help promote blood sugar balance. And more specifically, they offer a good amount of soluble fiber (like oats) and resistant starch.
Both of these types of carbohydrate take longer for our bodies to digest and thus help promote more stable blood sugars.
- Serving size: 1/2 cup cooked pinto beans
- Fat: <1g
- Fiber: 7.5g
- Protein: 7.5g
3 & 4. Animal proteins: Salmon, other fatty fish, and eggs
Fatty fish (like salmon) and eggs are rich in vitamins, minerals, and antioxidants. They also offer a quality source of protein and fat. Protein and fat both help buffer your body’s blood sugar response after eating and encourage stable blood sugars.
- Salmon
- Serving size: 3oz cooked
- Fat: 7g
- Fiber: 0g
- Protein: 22g
- Eggs
- Serving size: 1 large egg
- Fat: 5g
- Fiber: 0g
- Protein: 6g
5 & 6. Nuts, seeds, and nut/seed butters
Nuts, seeds, and their respective butters offer quality sources of protein, plant based fat, and fiber. All three are blood sugar balancing nutrients we look for! These foods have been shown to not only help promote healthy blood sugar levels, but also keep you more satisfied and full for longer.
- Almonds
- Serving size: 1oz (~23 almonds)
- Fat: 14g
- Fiber: 3.5g
- Protein: 6g
- Almond butter
- Serving size: 1 Tbsp
- Fat: 8.5g
- Fiber: 1.5g
- Protein: 3g
7 & 8. Fermented foods: yogurt, kefir, vegetables
Fermented foods like yogurt, kefir, kimchi, sauerkraut and others contain probiotics. A diet rich in probiotics can lower blood glucose levels. It can also blood insulin levels according to some studies.
- Low fat yogurt
- Serving size: 4oz
- Fat: 2g
- Fiber: 0g
- Protein: 6g
- Kim Chi
- Serving size: 1 cup
- Fat: <1g
- Fiber: 2g
- Protein: 2g
9. Leafy greens
Leafy greens are a rich source of micronutrients (vitamins and minerals) and fiber, and can be easily added to everything – from smoothies to omelettes to salads. And as we discussed before, foods higher in fiber help promote healthy blood sugar levels.
- Serving size: 1 cup (~30g) spinach
- Fat: 1g
- Fiber: <1g
- Protein: 0g
10-12. Grapes, blueberries, and apples
One of the biggest myths that still exists about blood sugar management is that people looking to balance blood sugar shouldn’t eat fruit. But, the truth is, we have so much data to show the opposite. A diet that includes fruit is protective against developing pre-diabetes or type 2 diabetes and can also help manage existing diabetes.
Research has shown higher consumption of grapes, blueberries, and/or apples is associated with a reduced risk of developing type 2 diabetes.
- Grapes
- Serving size: 20 grapes
- Fat: 0g
- Fiber: 1g
- Protein: <1g
- Blueberries
- Serving size: 3.5oz
- Fat: 0g
- Fiber: 2.4g
- Protein: <1g
- Apples
- Serving size: 1 medium (~200g)
- Fat: <1g
- Fiber: 5g
- Protein: 0.5g
13. Citrus fruit
Eating whole citrus fruits, like oranges and grapefruit, may help promote healthy blood sugars and other related markers like insulin levels and hemoglobin A1c.
- Serving size: 1 medium orange
- Fat: 0g
- Fiber: 3g
- Protein: 1g
14. Avocados
Avocados are delicious and are high in plant based fats and fiber. Both of these nutrients slow down the absorption process and promote a steady supply of energy to the blood stream… aka, blood sugar balance!
There are many other foods that can also help lower blood sugars over time in addition to the foods I’ve listed above.
- Serving size: 1/2 medium avocado
- Fat: 15gg
- Fiber: 7g
- Protein: 2g
Meals to Lower Blood Sugar
Try one of these meals using these foods that lower blood sugar next time your blood sugar is high. You no longer need to wonder what foods lower blood sugar immediately or what to eat for your next meal!
- One Pan Citrus Glazed Salmon and Veggies
- Easy Chicken Salad with Grapes and Walnuts
- Low Carb Burrito Bowl with Guacamole
- Healthy Baked Chicken Fajita Casserole
- High Protein Turkey Chili
This article was further updated from June 2023, and complements the other article How to Reduce Blood Sugar Level Immediately.
