5 Foods to Help Manage Your Blood Sugar

They say that you are what you eat, and if you have diabetes or are pre-diabetic, managing your blood sugar with healthy meals will make you feel good from the inside out. 

When looking for foods to help regulate the insulin levels in your body, you’ll want to consume those that are low on the glycemic index (GI). The GI is a system to rate foods based on how they convert carbohydrates into glucose. Phrased simply, it determines how much foods raise your blood sugar levels. 

Below, 5 foods to help manage your blood sugar: 

1. Leafy Greens 

Leafy green vegetables are a must-have in your diet. These superfoods are low in calories and carbohydrates, which can help you with both weight management and regulating your blood sugar. 

Many also have lots of protein that can help you feel satisfied for longer and avoid overeating. To top it off, they contain antioxidants linked with lower risks of heart disease, cancer, and other ailments. 

Next time you go grocery shopping, try adding these to your cart: 

• Lettuce 

• Broccoli 

• Swiss chard leaves 

• Cauliflower 

• Kale 

• Spinach 

• Collard greens 

Not only are these veggies great for you – they're also very versatile! You can even use some as substitutes for starchy foods, the latter of which may raise your glucose levels (big no-no!). 

Cauliflower, for example, has many uses depending on how you cook it: grate it and you have a rice substitute, or mash it and serve instead of potatoes. Meanwhile, spinach has a barely-there flavor when uncooked, so you can add it to your morning smoothie if you’re not a big veggie fan. Be creative! 

2. Nuts and Seeds 

Like leafy greens, nuts and seeds help keep you satisfied and are loaded with protein, even more so! They are also great at helping you regulate and lower the insulin levels in your body. 

Here are some nuts and seeds that you must try: 

• Pistachios 

• Flaxseeds  

• Almonds 

• Pumpkin Seeds 

• Walnuts 

• Chia seeds 

Some of these, such as almonds and walnuts, have been shown to combat oxidative stress. Basically, oxidative stress (OS) occurs when your body is running low on antioxidants. OS, in turn, triggers microvascular and cardiovascular complications from diabetes. In other words, these nuts and seeds help you lower your risks of developing those complications. 

But remember – some are high in calories, so eat in moderation. You can eat a small handful of nuts in between meals to curb your appetite, or add seeds to your salads or smoothie bowls to pack that extra punch. 

3. Fatty Fish 

Multiple studies, including this one from 2017, have concluded that a regular intake of fatty –yes, fatty- fish improves postprandial glucose regulation (PGR). Postprandial blood sugar is the measurement of your blood’s glucose levels up to four hours after a meal. Moreover, Type-2 Diabetes (T2D) is primarily a PGR disorder. 

The best thing is that there are many delicious varieties of fatty fish to satisfy most palates, such as: 

• Salmon 

• Anchovies 

• Sardines 

• Cod 

• Pollock 

• Herring 

• Saithe 

If you can’t or don’t want to eat fish, we got you! You can replace it with Omega-3 fish oil capsules; there are also vegan options derived from natural algae. Typically, you want to consume 500 milligrams daily, but be sure to consult with your physician before adding a new supplement to your diet. 

4. Legumes 

Legumes are some of nature’s superfoods – they are high in fiber and protein, both of which keep your tummy full for a longer period, and they have a low glycemic index to boot.  

There are SO MANY legumes out there, that it’s impossible to list them all! To narrow it down, we listed some of our favorites: 

• Black beans 

• Chickpeas 

• Hummus 

• Lentils 

• Pigeon peas 

• Edamame 

• Lima beans 

Legumes are staples in other international cuisines, such as in the Caribbean, Middle East, and the Mediterranean. Next time you want a culinary trip around the world that is also a boon for your blood sugar levels, legumes have you covered. 

If you’re going for beans, opt for the dried variety or no-sodium canned options to avoid that extra fat. 

5. Eggs 

It’s time to forget the myth that eggs are bad for patients with diabetes. These protein-rich foods are high in cholesterol, but do not adversely affect your blood cholesterol. Remember, it is the high saturated-fat content that has a negative impact on your cholesterol levels and weight management. 

A 2018 study also found that consuming one large egg a day may reduce the risk of diabetes and improve factors associated with pre-diabetes and T2D. 

There are many ways to eat eggs, but you can’t go wrong with the hard-boiled method – it's delicious, can be enjoyed cold, and makes a great snack or addition to salad or soup.  

Want some more food content? 

As you can see, you don’t have to stick to plain chicken and broccoli to lead a healthy diet. These superfoods offer culinary diversity and are packed with nutrients that provide benefits beyond helping you manage your blood sugar. 

And if you’re looking for simple, healthy, AND delicious meals, visit our Recipes section for yummy ideas!