10 Foods That Lower Blood Sugar Immediately
- Cristina Mutchler
- Sep 8
- 4 min read
There’s no magic fix, but what you eat plays a big role in keeping blood sugar steady. The right mix of fiber, protein, and healthy fats can help curb cravings and prevent spikes.
1. Almonds
Nuts like almonds contain healthy unsaturated fats, which research shows helps control blood sugar levels by limiting insulin resistance. One study showed blood sugar levels were lowered when participants with and without type 2 diabetes ate nuts before a slice of white bread, a carbohydrate-rich food that typically causes a blood sugar spike.
Another study showed that consuming 15 almonds before a meal lowered blood sugar after eating and helped reverse prediabetes by returning blood sugar levels to a normal range.
2. Apples
Apples are a sweet but low-glycemic fruit that doesn't trigger blood sugar spikes. The fiber in apples doesn't increase blood sugar like other carbohydrates do.
Research suggests that consuming an apple before mealtime can help lower blood sugar levels, particularly in people with glucose intolerance (a sign of prediabetes or diabetes that comes with high blood sugar levels).
3. Chickpeas
Legumes like chickpeas are rich in protein that may lower your blood sugar response when eating a meal. Some research suggests that consuming a low-glycemic diet with plenty of legumes can lower blood sugar levels in people with type 2 diabetes and improve blood sugar control overall.
What's more, chickpeas have more protein than other legumes, which may help combat the impact of carbohydrates on blood sugar levels.
4. Air-Popped Popcorn
As a whole grain, popcorn is linked to better blood sugar control. Consuming whole grains like air-popped popcorn (without added butter and fat) can reduce blood sugar levels after a meal, compared to refined carbohydrates, like white bread or white rice.
Research also shows that a diet rich in whole grains may help lower the risk of developing type 2 diabetes.
5. Hard-Boiled Eggs
Hard-boiled eggs are an ideal snack for blood sugar control. They are high in protein and have limited carbohydrates. This nutrient combination helps keep blood sugar levels stable and allows you to feel fuller for longer.
Some research shows that consuming one large hard-boiled egg daily may reduce type 2 diabetes risk.
6. Chia Seeds
Chia seeds contain fiber, protein, and healthy fats, key nutrients for managing blood sugar levels and appetite. One study shows that consuming chia seeds significantly lowered blood sugar responses after participants ate a high-sugar snack.
Chia seeds also reduced post-meal hunger cravings, suggesting the fiber content effectively contributes toward feeling fuller for longer.
7. Berries
While other fruits like bananas can trigger blood sugar spikes, fruits like berries may help improve those levels post-meal. In one study, people with prediabetes who consumed red raspberries and a carbohydrate-filled breakfast had lower blood sugar responses.
In other research, participants with excess weight or obesity experienced blood sugar level improvements after adding blackberries to an otherwise high-fat diet after just one week.
8. Edamame
Another type of legume, edamame (or soybeans), may lower blood sugar levels in people with type 2 diabetes. They also contain antioxidant compounds known as isoflavones that may improve insulin sensitivity (how efficiently your body responds to insulin) and reduce inflammation.
9. Olives
Olives are an excellent option for maintaining healthy blood sugar levels because they are low-glycemic and low-carbohydrate foods. They contain healthy fats that keep energy levels and support improved insulin sensitivity, which impacts blood sugar control.
The healthy fats in olives help slow down digestion, which:
Delays carbohydrate absorption
Keeps blood sugar from spiking
Allows you to feel fuller for longer
10. Greek Yogurt
Greek yogurt is known for being a rich source of protein. If you select options that are low in fat and added sugar, it may be an ideal snack for lowering blood sugar levels.
Some evidence points to eating at least three servings of yogurt per week as contributing to a reduced risk of type 2 diabetes.
Other Tips for Lowering Blood Sugar
Adjusting your diet is one way to impact blood sugar levels significantly. Some other tips that experts recommend include:
Maintain a consistent eating schedule to limit blood sugar fluctuations
Limit carbohydrates and include more fiber in your diet to keep blood sugar levels balanced
Stay active by engaging in regular exercise, which supports your body in processing insulin more effectively
Check your blood sugar levels regularly to help make informed food and lifestyle choices
Try stress management techniques to reduce stress, which can negatively impact blood sugar
Key Takeaways
Eating the right foods is key to maintaining healthy blood sugar levels.
Maintaining a consistent eating schedule, exercising regularly, reducing stress, limiting carbohydrates, and increasing fiber intake can help stabilize blood sugar levels.
