10 Foods That Help Keep Your Blood Sugar Stable All Day

Many factors contribute to blood sugar control. But prioritizing foods rich in protein, fiber, healthy fats, and certain vitamins and minerals can help you maintain optimal levels. Here are 10 of the best foods for stable blood sugar levels.

Although beans and lentils are high in carbohydrates (the macronutrient that has the greatest impact on blood sugar levels), they can support healthy blood sugar levels.

Unlike refined carbohydrate sources like white bread and pasta, beans and lentils are full of fiber and plant protein, both of which help slow digestion and the release of sugar into the blood.

For example, lentils are packed with fiber, providing 15.6 grams per cup, which covers 55.7% of the DV, and 17.9 grams of plant-based protein.

Seafood, such as tuna, salmon, cod, trout, shrimp and oysters, is rich in protein, healthy fats, vitamins and minerals that support healthy blood sugar levels.

Studies show that eating more seafood can improve blood sugar levels and protect against diabetes. A 2021 study found that people who ate more fatty fish, such as salmon, had a significantly lower risk of developing type 2 diabetes.

Avocados are very high in fiber (a 201-gram avocado contains 13.5 grams of fiber) and are low in carbohydrates, making them a good choice for those trying to regulate their blood sugar levels.

Avocados are also rich in magnesium, which is necessary for insulin secretion and carbohydrate metabolism.

Research shows that people with type 2 diabetes who have higher amounts of magnesium in their blood control their blood sugar levels better than people who have lower magnesium levels.

Whey protein isolate contains 25 grams of protein and is carb-free, making it a blood sugar-friendly option.

A 2020 review of 22 studies found that whey protein consumption led to significant reductions in the long-term marker of blood sugar control, hemoglobin A1c (HbA1c), and insulin resistance in people with metabolic syndrome.

Research also shows that consuming a “pre-meal” of whey protein before a meal can be effective in reducing blood sugar levels after the meal.

Greek yogurt contains 17 grams of protein in a three-quarter-cup serving, about double the protein found in regular yogurt.

In addition to its high protein content, Greek yogurt can be a good source of probiotics. Probiotics support healthy blood sugar levels by improving overall gut health, reducing inflammation, and improving insulin sensitivity.

To get the most health benefits, choose unsweetened Greek yogurt made with live, active cultures, which indicates that yogurt is a good source of probiotics.

Chia seeds are rich in fiber and other nutrients that help regulate blood sugar levels. They provide 9.75 grams of fiber per ounce, which covers 35% of your daily fiber needs.

They’re also high in magnesium, with the same serving covering 23% of the DV.

Consuming chia seeds may improve the function of beta cells, which are specialized cells found in the pancreas that produce and secrete insulin.

Artichokes are one of the best sources of fiber you can eat. One cup of artichoke hearts contains 9.69 grams of fiber, which covers 35% of the DV.

A 2022 study found that eating artichokes before a high-carb meal helped lower post-meal blood sugar in people with prediabetes.

Artichokes are also a good source of magnesium, necessary for good blood sugar regulation. One cup of artichoke hearts provides 17% of your daily magnesium needs.

Chicken is carb-free and high in protein, containing 26 grams per 3-ounce serving. This makes chicken a smart choice for those who want to maintain optimal blood sugar levels.

Adding protein-rich foods, such as chicken, to carbohydrate-rich meals can reduce the meal’s impact on blood sugar levels. Some studies show that eating protein-rich foods before carbohydrate-rich foods is better for blood sugar management.

Nuts and seeds provide protein, fiber, and plant-based minerals like magnesium and zinc, all of which are necessary for blood sugar regulation.

Eating more nuts and seeds may help lower blood sugar levels in people with prediabetes and diabetes.

A 2023 study found that people with prediabetes who consumed 20 grams of almonds, 30 minutes before each main meal they ate for three months, experienced significant reductions in their post-meal blood sugar, insulin resistance, and HbA1c levels compared to a control group.

Some oat products, like oat bran and steel-cut oats, are high in fiber. For example, a quarter-cup serving of oat bran provides 3.6 grams of fiber, or 12.8% of the DV, while the same serving of steel-cut oats contains 4 grams, or 14.2% of the DV.

Oats are rich in beta-glucan, a type of soluble fiber linked to better blood sugar regulation. Beta-glucan slows the absorption of sugar into the blood, preventing blood sugar spikes after meals.

Maintaining optimal blood sugar levels is essential for staying energetic, preventing chronic disease, managing your mood and hunger, and much more.

Chronically high blood sugar can increase the risk of diseases such as diabetes, heart disease and kidney problems. Rapid fluctuations in blood sugar levels can make you anxious, angry, hungry, and dizzy.

Choosing healthy foods that stabilize blood sugar and following a healthy lifestyle are important for maintaining blood sugar levels.

Here are some evidence-based ways to maintain healthy blood sugar levels:

• Follow a diet rich in protein and fiber: Fiber and protein slow digestion, which helps lower blood sugar after meals.
• Stay active: Exercise promotes healthy blood sugar levels by improving insulin sensitivity and increasing the absorption of blood sugar by muscle cells.
• Limit your intake of sugary foods and drinks: Sugary foods and drinks can raise blood sugar levels, and consuming them too regularly can increase the risk of developing diabetes.
• Maintain a healthy weight: Losing excess body fat improves insulin sensitivity, which can help lower blood sugar levels.
• Pair carbohydrate-rich foods with protein-rich foods: Pairing carbohydrate-rich foods, like rice, with protein-rich foods, like chicken, can lower blood sugar after meals.

In addition to prioritizing nutritious foods that help regulate blood sugar, it’s important to limit foods and drinks that interfere with blood sugar control, such as:

• Sugary drinks, like soda and energy drinks
• Candy, ice cream and sweet pastries
• Refined carbohydrates, such as white bread and white rice
• Fried foods, like fast food
• Processed meats, such as bacon and sausages

Limiting these foods and eating a healthy diet rich in healthy, blood sugar-friendly foods can help you maintain stable blood sugar levels.