5 More Superfoods to Lower Blood Sugar

Did you know that over 38 million Americans, or about 1 in 10 of us, are living with diabetes? And nearly a quarter of people with diabetes are undiagnosed. Another 97.6 million adults have prediabetes.

Theories for why the condition is on the rise include our busy lifestyles, poor diets filled with ultra-processed foods, lack of sleep and even genetic disposition. However, once a person is diabetic or pre-diabetic, they might be stressed about what foods they should be eating to reverse or reduce their symptoms.

In a past issue of Live Healthy, we touted the benefits of berries, leafy greens, nuts, vegetables and whole grains for lowering blood sugar. However, those aren’t the only superfoods that can help. Five more foods to consider are:

• Beans. We might’ve joked as kids that beans are a “magical fruit,” but there’s something to that logic. Lentils, chickpeas, peas and other beans are rich in fiber, protein and magnesium. Those ingredients help stabilize blood sugar levels and can slow sugar absorption.
• Citrus fruits. Thanks to their fiber and vitamin C content, citrus fruits (much like beans) can slow the release of sugar into the bloodstream and improve how your body breaks down glucose and converts it to energy. Just don’t forget to ask your doctor if you can eat grapefruit, as the fruit can sometimes interact with medications.
• Fatty fish. If you like salmon, mackerel, herring or even albacore tuna, we have good news for you. Fatty fish like these contain omega-3 fatty acids that can help reduce inflammation, improve insulin sensitivity and slow digestion. One study found that people who eat fatty fish at least once per week lower their risk for diabetes by up to 22%.
• Greek yogurt. Fermented foods are not only high in protein, but also can help regulate blood sugar levels, prevent blood sugar spikes, increase insulin sensitivity and reduce inflammation. One 2022 study found that eating 50 grams of Greek yogurt daily could reduce the risk of diabetes by 7%. However, another study found that replacing a daily serving of red meat with a serving of dairy could lower the risk by 22%.
• Tomatoes. Not only are tomatoes low in calories, but they also can slow digestion and sugar absorption thanks to their fiber content. However, the type of tomato product you eat matters. Even tomato juice can be diabetic-friendly, but it’s always important to check the labels. Juices, sauces like ketchup and some canned products often add sugar or salt to the mix.

Watching what you eat isn't always easy, but incorporating these nutritious foods can help you better manage your diabetes or prediabetes.

Back