Managing blood sugar levels is a priority for millions of Americans with diabetes or prediabetes. Around 84 million adults in the U.S. have prediabetes, with 90% unaware of their condition. Left unmanaged, prediabetes can progress to diabetes in 70% of cases, increasing risks for heart disease, kidney issues, and more. The good news? Certain foods can naturally help stabilize blood sugar.
Here’s the quick takeaway: Non-starchy vegetables, whole grains, legumes, nuts, seeds, lean proteins, and whole fruits are excellent for blood sugar control. These foods are high in fiber, protein, and healthy fats, which slow digestion and prevent glucose spikes. Combining them with low-glycemic options can create balanced meals that support overall health.
Key Takeaways
- Non-starchy vegetables: Spinach, broccoli, bell peppers, and zucchini are nutrient-rich and low in carbs.
- Whole grains: Brown rice, quinoa, and oats release glucose slowly, making them better than refined grains.
- Legumes: Lentils and beans are packed with protein and fiber, helping lower fasting blood sugar.
- Nuts and seeds: Almonds, walnuts, and chia seeds stabilize blood sugar while adding heart-healthy fats.
- Whole fruits: Berries and apples, paired with protein, offer natural sweetness without spiking glucose.
Table of Contents
The secret lies in pairing these foods strategically. For example, enjoy apple slices with peanut butter or quinoa with roasted vegetables and chicken. Small, consistent changes to your diet can significantly impact blood sugar stability and long-term health.
Non-Starchy Vegetables That Lower Blood Sugar

Non-starchy vegetables are a powerhouse of nutrients. They’re low in calories, low in carbs, and packed with fiber, making them excellent for keeping blood sugar levels steady. Unlike their starchy counterparts, these vegetables have a low glycemic index, which means they cause only small changes in blood sugar. This makes them a perfect foundation for a balanced, diabetes-friendly meal.
Despite their benefits, many adults in the U.S. don’t eat enough vegetables. The Dietary Guidelines for Americans suggest about 2 to 3 cups of vegetables daily, with around 2 cups coming from non-starchy options. For anyone managing diabetes or prediabetes, adding more non-starchy vegetables to your meals can be a game-changer for maintaining steady glucose levels.
“Vegetables are full of vitamins, minerals, fiber and phytochemicals – and with so few calories and carbohydrate, everyone can enjoy more!”
– American Diabetes Association
Best Non-Starchy Vegetables to Eat
There’s no shortage of options when it comes to non-starchy vegetables. Leafy greens like spinach, kale, collard greens, mustard greens, and turnip greens are especially nutrient-packed. Cruciferous vegetables – such as broccoli, cauliflower, and cabbage – are also excellent choices, as are colorful bell peppers, which add crunch and flavor without adding too many carbs.
Other great options include asparagus, artichokes, celery, cucumber, eggplant, mushrooms, onions, radishes, summer squash, tomatoes, and zucchini. While carrots contain slightly more natural sugars, they still provide important nutrients and can be included in moderation.
These vegetables not only make meals more vibrant and flavorful but also actively help with blood sugar control.
How Non-Starchy Vegetables Help Blood Sugar
Non-starchy vegetables work wonders for blood sugar management. Their high fiber and water content slow digestion, which helps prevent sharp spikes in glucose levels. They also promote a feeling of fullness, which can aid in weight management. Since they’re low in carbohydrates, they deliver essential nutrients without causing significant blood sugar changes.
“I recommend bulking up meals with non-starchy veggies, intending to make half of your plate non-starchy vegetables. Non-starchy vegetables provide nutrients our body needs and are lower in calories, so it’s an easy way to volumize our meals.”
– Shaelyn Gurzick, R.D., C.D.C.E.S., C.N.S.C.
Incorporating more non-starchy vegetables into your meals can be simple. A key tip is to make half your plate non-starchy vegetables at every meal, following the Diabetes Plate method. Easy swaps like cauliflower rice instead of white rice or mashed rutabaga instead of mashed potatoes can make a big difference.
For quick snacks, keep pre-sliced veggies like bell peppers, cucumbers, and broccoli on hand. Pair them with dips like tzatziki, Greek yogurt dip, or guacamole for added flavor and protein. You can also toss greens into smoothies, mix sautéed vegetables like onions and mushrooms into egg dishes, or stir leeks and arugula into pasta sauces.
Experimenting with preparation methods – whether it’s grilling, roasting, or sautéing with your favorite herbs and spices – can help you find new ways to enjoy these vegetables. The goal is to make them a central part of your meals, not just an afterthought.
Next, explore how whole grains and legumes can further support stable blood sugar levels.
Whole Grains and Legumes for Blood Sugar Management
Whole grains and legumes are essential allies in maintaining stable blood sugar levels. Whole grains, with their intact kernels and high fiber content, slow down digestion, allowing for a steady release of glucose into the bloodstream. This makes them a better option than refined grains, especially for those managing diabetes or aiming to prevent it.

“Whole grains provide a slower, more stable release of glucose, making them a healthier option for people with diabetes.”
Research shows that eating 50 grams of whole grains daily can lower the risk of diabetes by 23%, with 60 grams per day being optimal for prevention. They also improve insulin sensitivity, which helps the body regulate glucose more effectively.
A 2024 report from Everyday Health highlighted a study linking high white rice consumption – five or more servings weekly – to an increased risk of diabetes. By contrast, eating just two servings of brown rice per week was associated with a lower risk. Replacing about one-third of a daily serving of white rice with brown rice could reduce the risk of type 2 diabetes by 16%.
Top Whole Grain Options
There are plenty of whole grain choices to suit various tastes and dietary preferences. Here’s a closer look at some of the best options for managing blood sugar:
Whole Grain | Nutrition Facts (1 cup cooked) | Key Benefits for Blood Sugar |
---|---|---|
Oats | Calories: 154, Fiber: 4g, Carbohydrates: 27g, Protein: 6g, Magnesium: 63mg | High in beta-glucan, which slows sugar absorption and supports glucose control |
Quinoa | Calories: 222, Fiber: 5g, Carbohydrates: 39g, Protein: 8g, Magnesium: 118mg | Complete protein, rich in fiber and magnesium, enhances satiety |
Buckwheat | Calories: 155, Fiber: 5g, Carbohydrates: 33g, Protein: 6g, Magnesium: 85mg | Gluten-free, high in fiber and magnesium, may slow glucose absorption |
Bulgur | Calories: 151, Fiber: 8g, Carbohydrates: 34g, Protein: 6g, Magnesium: 58mg | Low glycemic index, slows carbohydrate digestion |
Barley | Calories: 193, Fiber: 6g, Carbohydrates: 44g, Protein: 4g, Magnesium: 33mg | Contains beta-glucan, improves insulin sensitivity |
Farro | Calories: 200, Fiber: 7g, Carbohydrates: 37g, Protein: 7g, Magnesium: 70mg | High in fiber and protein, aids in sugar absorption control |
Brown Rice | Calories: 218, Fiber: 3.5g, Carbohydrates: 45g, Protein: 5g, Magnesium: 84mg | Releases glucose slowly, better for blood sugar than white rice |
Millet | Calories: 207, Fiber: 2.3g, Carbohydrates: 41g, Protein: 6g, Magnesium: 76mg | Gluten-free, rich in fiber and magnesium, supports steady glucose levels |
Brown rice is a great starting point – it’s familiar, versatile, and a clear upgrade from white rice for blood sugar control. Quinoa is another excellent option, particularly for vegetarians, as it’s a complete protein. And oats, thanks to their beta-glucan content, are especially effective in improving blood glucose levels.
“It is a whole grain that provides many important vitamins, minerals, and polyphenols as well as fiber. When combined with produce, healthy fats, and protein, it can be an excellent component of a balanced meal that can help to manage blood sugar and weight.” – Christina Badaracco, Registered Dietitian
Making the switch to whole grains is simple. Replace white rice with brown rice, choose whole wheat bread over white, or use whole grain pasta in your dishes.
How Legumes Support Stable Blood Sugar
Legumes are another powerful tool for blood sugar management. Packed with protein and fiber, they have a low glycemic index and a nutrient-dense profile, making them ideal for a diabetes-friendly diet. Studies show that regular consumption of legumes over six weeks can lower fasting blood glucose levels and reduce A1C by up to 0.5%. A review of randomized controlled trials also found similar improvements in fasting glucose and HbA1c among those with type 2 diabetes.
“Legumes are rich in protein and fiber, both of which are helpful nutrition tools for managing blood sugar levels.” – Mary Ellen Phipps, MPH, RDN, Registered Dietitian-Nutritionist
Lentils stand out as one of the most iron-rich legumes, while green peas deliver 8.58 grams of protein and 8.8 grams of fiber per cup (160 grams) when cooked. Kidney beans and black beans are also excellent choices, offering around 15 grams of protein and 13–15 grams of fiber per cup.
“While it’s important to be aware of and manage your carbohydrate intake, choosing quality carbohydrates, such as legumes, that include fiber, vitamins, and minerals is recommended.” – Melissa Joy Dobbins, RDN, CDCES, Registered Dietitian-Nutritionist
Incorporating legumes into your meals is easier than you might think. A half-cup serving provides about 8 grams of protein and 8 grams of fiber. Use legumes as a substitute for animal protein in recipes or add them to salads to enhance their nutritional value.
Nuts and Seeds for Blood Sugar Control
Nuts and seeds are nutrient-packed powerhouses loaded with healthy fats, fiber, protein, magnesium, monounsaturated fats, antioxidants, and phytochemicals. This combination makes them fantastic for stabilizing blood sugar levels without triggering post-meal spikes. The fiber in these foods slows digestion, which helps prevent sudden blood sugar surges after eating. Plus, they can help curb hunger, making it easier to stick to a healthier eating plan. Research also highlights their ability to boost “good” cholesterol (HDL) while reducing “bad” cholesterol (LDL), offering heart health benefits alongside better blood sugar control.
“A one‐ounce serving of nuts offers 3–7 grams of protein, 1–3 grams of fiber, and 160–200 calories” – Kathy McManus, Registered Dietitian and Director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
Best Nuts and Seeds to Choose
The American Diabetes Association recommends nuts as a smart choice for diabetes care. Here are some standout options:
- Almonds: A 2017 study found that adding almonds to your diet can help regulate blood sugar and lower heart disease risk. Almonds also improve HDL cholesterol while reducing LDL cholesterol.
- Walnuts: Studies show that people who consumed walnuts within the past 24 hours were half as likely to have diabetes as those who didn’t. They’re also rich in omega-3 fatty acids, which can lower triglycerides and reduce heart disease risk.
- Peanuts: Technically a legume but nutritionally similar to nuts, peanuts can help regulate blood sugar in those with Type 2 diabetes. Research shows that peanuts, when paired with almonds in a low-carb diet, lead to lower post-meal blood sugar levels.
- Cashews: A 1-ounce serving provides a significant amount of copper, magnesium, zinc, and iron. Diets including cashews have been linked to lower blood pressure and higher HDL cholesterol without impacting blood sugar or weight.
- Pistachios: Studies suggest pistachios can reduce triglycerides and improve the HDL-to-LDL cholesterol ratio in people with Type 2 diabetes. Pistachio leaf extract may also slow carbohydrate digestion.
- Brazil Nuts: Packed with selenium, Brazil nuts may help lower insulin levels, enhance insulin sensitivity, and improve blood sugar control in those with Type 2 diabetes.
- Hazelnuts: When included in a mix of nuts, hazelnuts can help lower blood sugar and improve insulin sensitivity.
- Pecans: Known for their antioxidants, pecans help combat oxidative stress and inflammation, both of which play a role in managing diabetes.
- Macadamia Nuts: Emerging research points to potential benefits of macadamia nuts for glycemic control.

For seeds, try chia seeds, pumpkin seeds, sunflower seeds, flaxseeds, and sesame seeds. They’re rich in fiber, protein, and healthy fats, offering excellent nutritional support.
Easy Ways to Add Nuts and Seeds to Meals
Adding nuts and seeds to your meals is a simple way to boost nutrition and support blood sugar control. Aim for at least three servings of nuts per week – about one ounce per serving, roughly the size of your palm.
Here are some easy ideas:
- Breakfast: Sprinkle nuts or seeds on oatmeal, yogurt, or smoothie bowls.
- Lunch or Dinner: Toss them into salads, sauces, roasted vegetables, or grains like quinoa or brown rice. They add crunch to stir-fries and can even be blended into creamy, dairy-free sauces.
- Snacks: Enjoy a handful of raw or dry-roasted nuts, or mix them with fresh fruit.
- Baking: Replace part of your regular flour with nut flour for a lower-carb, higher-nutrition option.
- Shopping Tip: Choose raw or dry-roasted nuts without added salt or sugar. You can also roast and season your own to control sodium levels.
For those following a vegan or vegetarian diet, nuts and seeds are excellent protein substitutes when paired with vegetables. Including them regularly as part of a balanced diet can help maintain stable blood sugar levels while supporting overall health.
Whole Fruits That Help Lower Blood Sugar

Whole fruits play a key role in managing blood sugar levels naturally. The American Diabetes Association highlights certain fruits as excellent choices due to their rich vitamin, mineral, and fiber content, along with their classification as low-glycemic foods. The fiber in fruits acts as a natural regulator, slowing digestion and helping to prevent sudden blood sugar spikes.
“But don’t be scared of fruit.” – Kate Patton, MEd, RD, CSSD, LD
Soluble fiber in fruits slows digestion, while the insoluble fiber found in fruit skins may improve insulin sensitivity. Despite this, most adults in the U.S. consume only about half of the recommended daily fiber intake. The Dietary Guidelines for Americans, 2020–2025, suggest 22 to 34 grams of fiber daily, depending on age and sex. Adding whole fruits to your diet is a simple and effective way to increase fiber intake while keeping blood sugar levels in check.
Here are some of the best fruits to include in your meal plan.
Top Fruits for Blood Sugar Control
Incorporate these fruits into your daily routine to help manage blood sugar levels. Focus on fruits with a low glycemic index (50 or less), as they cause smaller fluctuations in blood sugar.
- Berries: Strawberries, raspberries, blackberries, and blueberries are nutrient powerhouses. They are rich in antioxidants and fiber while being naturally lower in sugar compared to many other fruits. A serving size of ¾ to 1 cup of fresh berries contains about 15 grams of carbohydrates.
- Apples and pears: These fruits are high in soluble fiber, especially when eaten with their skins. The insoluble fiber in the skin may further enhance insulin sensitivity.
- Kiwis: Known for their blend of fiber, vitamin C, and antioxidants, kiwis are a great option for maintaining stable blood sugar levels. Plus, their smaller size makes portion control easy.
- Avocados: Though technically a fruit, avocados are unique for their high content of monounsaturated fats and fiber. They have minimal impact on blood sugar and are more akin to a healthy fat source.
“Eat the rainbow. Different colors of fruits and vegetables have different vitamins, minerals and antioxidants. To get all the good stuff, look for a ROYGBIV of fruits and veggies – from red strawberries to deep purple blackberries and all the colors in between.” – Kate Patton, MEd, RD, CSSD, LD
When shopping, choose fresh, frozen, or canned fruits without added sugars. If opting for canned fruits, select those packed in juice rather than syrup to avoid unnecessary sugars.
Why Choose Whole Fruits Over Fruit Juices
The fiber in whole fruits is a major reason they are a better choice than fruit juices. Unlike whole fruits, juices are stripped of fiber, leaving behind concentrated sugars that can lead to quick blood sugar spikes. For example, drinking fruit juice can mean consuming the sugars from multiple pieces of fruit in one sitting, which are absorbed much faster. Similarly, just two tablespoons of dried fruit, like raisins or dried cherries, contain about 15 grams of carbohydrates – the same amount found in a small piece of whole fruit or half a cup of frozen or canned fruit.
Whole fruits help slow sugar absorption, supporting steadier blood sugar levels. This is why dietary guidelines recommend limiting fruit juice and encouraging whole fruit consumption.
To further stabilize blood sugar, pair fruits with foods rich in protein and healthy fats. This combination slows digestion and prevents sharp glucose spikes. For example, try apple slices with peanut butter, berries with Greek yogurt, or an orange with a handful of almonds.
“People can have unique responses to fruits based on their metabolism, but it also depends on what you eat fruit with. Pairing fruits with foods that contain fiber, protein, and fat slows digestion. This might prevent a blood sugar spike.” – Nancy Oliveira, Registered Dietitian
Protein and Healthy Fats for Blood Sugar Stability
Including protein and healthy fats in your meals can help stabilize blood sugar levels by slowing down the digestion of carbohydrates and moderating glucose release into the bloodstream. Think of them as a buffer that helps regulate how quickly sugar enters your system.
“Proteins hold back the sugars, slow them down, and then release them into the bloodstream slowly so that your blood sugar stays in a more normal range.”
– Marc O’Meara, RD, LDN, CDE, Senior Nutritionist at Mass General Brigham
Foods like chicken, fish, eggs, and other lean protein sources are digested more slowly, which means glucose is released into the bloodstream at a steadier pace.
Healthy fats play a similar role. They help slow digestion and reduce the rapid release of sugar from the gut. Foods like avocado, nuts, seeds (such as flaxseed and chia), and oils like olive, canola, soybean, sunflower, and peanut oil are excellent sources of these fats.
Balance is crucial. Pairing similar portions of protein and carbohydrates can help prevent rapid sugar spikes. For instance, if you’re serving rice with chicken, keep the rice portion equal to or smaller than the chicken. A good guideline is to aim for protein grams to be within 10 grams of the net carbohydrate grams for a balanced meal.
Let’s take a closer look at some of the best lean protein sources and healthy fats to incorporate into your diet.
Best Lean Protein Sources
Poultry: Chicken and turkey are great options, especially when you remove the skin to cut down on saturated fat and cholesterol. Cooking methods like baking, roasting, grilling, or poaching are healthier alternatives to frying.
Fish: The American Diabetes Association recommends eating fish at least twice a week. Fatty fish like salmon, mackerel, and sardines are particularly beneficial because they provide high-quality protein and omega-3 fatty acids, which support overall metabolic health.
Eggs: Eggs are a versatile and complete protein source that can help maintain steady blood sugar levels throughout the day.
Plant-based proteins: Options like tofu, beans, and lentils not only provide protein but also come with the added benefit of fiber. When paired with fiber-rich carbohydrates, these can improve blood sugar control and keep you feeling full longer.
Healthy Fat Options That Help
In addition to lean proteins, healthy fats can further support balanced blood sugar levels by slowing digestion and moderating glucose absorption. Here are a few excellent options:
Olive oil: A standout choice for cooking, olive oil is a healthier alternative to butter or margarine, as it contains less saturated fat.
Avocados: Packed with monounsaturated fats and fiber, avocados are a fantastic addition to any balanced meal.
Nuts and seeds: These are a powerhouse combo of healthy fats, protein, and fiber. In a small study involving 25 people with type 2 diabetes, incorporating peanuts and almonds into a low-carb diet helped lower both fasting and post-meal blood sugar levels. Plus, eating nuts alongside carbohydrate-rich foods can help reduce post-meal blood sugar spikes.
Combining lean proteins and healthy fats with non-starchy vegetables and whole grains creates a well-rounded approach to maintaining steady blood sugar levels.
How to Add These Foods to Your Daily Meals
Incorporating foods that help maintain steady blood sugar levels doesn’t have to be complicated. The Diabetes Plate method is a straightforward way to structure your meals: fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with quality carbohydrates. This method simplifies meal planning without the hassle of counting or measuring. Here are some practical ideas to seamlessly include these foods in your daily meals.
To prepare your meals you can always use meal prep containers and plan out the coming days or even the full week.

Simple Meal Ideas and Prep Tips
Using the balanced plate approach, you can easily integrate blood sugar–friendly foods into your diet with these meal suggestions.
Start your day with a nourishing breakfast. Pair egg muffins with whole grain toast and sliced tomatoes or cucumbers. If you prefer oatmeal, stir in a tablespoon of low-sodium peanut butter or blend it into a smoothie for added flavor and protein. For a quick option, top plain Greek yogurt with an ounce of chopped nuts or two tablespoons of seeds to boost fiber and protein.
For lunch and dinner, balanced meals can be both delicious and simple. Try lemon chicken served with collard greens and a small sweet potato. Another option is beef chili paired with Greek yogurt, kale apple slaw, and salsa. If you’re looking for vegetarian ideas, consider slow-cooker ratatouille with white beans and a Greek salad.
Stir-fries are another great way to create balanced meals. Sauté chicken breast with carrots, broccoli, and zucchini, then serve it over half a cup of brown rice. Toss in a quarter cup of cashews during the final minutes of cooking for added crunch and healthy fats.
Get creative with protein options. Instead of breadcrumbs, coat baked chicken or fish with crushed pistachios. Or, sprinkle a quarter cup of nuts on your salads for texture and nutrients.
When enjoying fruit, pair it with protein or healthy fats to help stabilize blood sugar. Spread two tablespoons of peanut butter on apple slices, or enjoy half a cup of berries with six ounces of plain Greek yogurt.
“Pairing fruits with foods that contain fiber, protein, and fat slows digestion. This might prevent a blood sugar spike.”
– Nancy Oliveira, Registered Dietitian and Manager of the nutrition and wellness service at Brigham and Women’s Hospital
For snacks, keep it simple yet satisfying. Turkey and mozzarella skewers make a great option, or go plant-based with apple slices and peanut butter.
When shopping for vegetables, choose fresh, frozen, or canned options without added sodium or sugar. For nuts and seeds, opt for dry-roasted or raw varieties without added salt or sugar, and pre-portion servings to about one ounce.
Quick meal ideas include Mediterranean grilled salmon kabobs with zucchini and tomatoes or a quinoa salad packed with non-starchy vegetables and lean protein like skinless chicken or tofu.
Spread your fruit intake throughout the day, aiming for up to three servings. Typically, one serving equals one cup of most fruits or one medium-sized fruit. For denser fruits like bananas, a serving is about half a cup.
“Regular nut intake gives you such satiety, fullness and nutrient density that you’re not looking for other snacks to fill up on, therefore leads to better management of your blood sugars and cholesterol.”
– Julia Zumpano, RD, LD
Conclusion
Taking control of blood sugar through thoughtful food choices can be a game-changer. It’s not about finding a single food that magically lowers blood sugar – it’s about combining nutrient-rich options that work together to keep glucose levels steady. Pairing carbohydrates with fiber, healthy fats, and protein is a smart way to prevent those sharp blood sugar spikes. Think along the lines of non-starchy vegetables, whole grains, legumes, nuts, seeds, and lean proteins – they’re all excellent choices for maintaining balance.
Studies highlight that stable blood sugar levels can curb hunger and reduce overall calorie intake. Plus, diets rich in whole grains have been linked to a reduced risk of diabetes. A diet that leans heavily on plant-based, nutrient-packed foods can naturally lower the chances of developing type 2 diabetes while improving how your body handles blood sugar. The goal isn’t to cut out entire food groups but to focus on meals packed with protein, healthy fats, fiber, and essential nutrients like vitamins and antioxidants – all of which support overall health and may even help fend off conditions like diabetes.
Even small changes can make a difference. Research suggests that adding something as simple as a daily serving of yogurt can lower the risk of type 2 diabetes. The key is starting small and staying consistent – progress matters more than perfection. Over time, these gradual shifts can lead to lasting improvements.
Frequently Asked Questions
What are some easy ways to add non-starchy vegetables to meals for better blood sugar control?
Adding more non-starchy vegetables to your diet is a straightforward way to help keep your blood sugar in check. Vegetables such as spinach, kale, broccoli, cauliflower, zucchini, and bell peppers are packed with fiber and low in carbs, making them a smart choice for managing glucose levels.
Here are a few easy ways to include these veggies in your meals:
- Fill half your plate with them at mealtime.
- Toss them into salads, soups, or stir-fries for added texture and flavor.
- Roast or steam them as a tasty side dish.
Making these vegetables a regular part of your routine doesn’t just help with blood sugar—it also contributes to better overall health and nutrition.
What are some easy meal ideas using whole grains and legumes to help manage blood sugar?
Combining whole grains and legumes in your meals is an easy and tasty way to help maintain steady blood sugar levels. For instance, whip up a quinoa and black bean salad with crisp vegetables and a tangy vinaigrette, or enjoy a brown rice and lentil bowl topped with sautéed spinach and a dash of your favorite spices. These dishes are packed with fiber and plant-based protein, which work together to slow digestion and keep blood sugar spikes at bay.
Incorporating these meals into your routine is straightforward and flexible. Cook larger batches of grains and legumes in advance, so you can effortlessly pair them with a variety of vegetables, fresh herbs, and seasonings throughout the week. Not only do these meals support balanced energy levels, but they also deliver key nutrients to boost your overall well-being.
Why should you pair fruits with protein or healthy fats to help manage blood sugar?
Pairing fruits with protein or healthy fats is a practical way to help keep blood sugar levels steady. By slowing down digestion and the absorption of natural sugars, these combinations can reduce sudden blood sugar spikes and provide more consistent glucose control throughout the day.
For instance, try pairing apple slices with almond butter or a handful of nuts with fresh berries. Not only do these combos support balanced blood sugar, but they also help you stay full longer - making them an excellent option for those managing diabetes or prediabetes.
Sources
At Diabetic Me, we are committed to delivering information that is precise, accurate, and pertinent. Our articles are supported by verified data from research papers, prestigious organizations, academic institutions, and medical associations to guarantee the integrity and relevance of the information we provide. You can learn more about our process and team on the about us page.
- GoodRx 41 Non-Starchy Vegetables for a Healthy Diet
Source: GoodRx - National Library of Medicine The Effects of Legume Consumption on Markers of Glycaemic Control in Individuals with and without Diabetes Mellitus: A Systematic Literature Review of Randomised Controlled Trials
Source: National Library of Medicine - Cleveland Clinic 9 Best Nuts for People With Diabetes
Source: Cleveland Clinic - National Library of Medicine Nuts in the Prevention and Management of Type 2 Diabetes
Source: National Library of Medicine - American Diabetes Association What superstar foods are good for diabetes?
Source: American Diabetes Association - American Diabetes Association Fruit
Source: American Diabetes Association - American Diabetes Association Protein Food for Diabetes
Source: American Diabetes Association - American Diabetes Association Let’s Talk About Protein for People with Diabetes
Source: American Diabetes Association - American Diabetes Association Create-Your-Plate: Simplify Meal Planning with the Diabetes Plate
Source: American Diabetes Association - Harvard Health Publishing Quick-start guide to nuts and seeds
Source: Harvard Health Publishing - CDC Fiber: The Carb That Helps You Manage Diabetes
Source: CDC - Harvard Health Publishing Blood sugar–friendly fruits if you have diabetes
Source: Harvard Health Publishing
hey, ely fornoville I was reading ur article about foods for blood sugar coz my hubby was told by his doc to watch his and I wanna help. I get the part about non-starchy veggies but can you suggest how to make them taste good for kids? mine are a bit picky lol and i wanna make sure they eat healthy too without making a fuss. thanks a bunch!
Karla, try roasting veggies with a bit of olive oil and sea salt. My kids love them this way, especially carrots and broccoli.