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13 Foods That Lower Blood Sugar Level Naturally

Discover a list of 13 powerful foods that can help lower blood sugar levels and improve diabetes control. Learn about these natural remedies that can support your overall health and well-being.


Foods That Lower Blood Sugar Level Naturally

Diabetes is a medical condition that affects all age groups. Diabetes has affected more than 37,000,000 people in the US. It is the 8th leading cause of death in the states. Two widely known types of diabetes exist. Type one and type 2 are among the most common.

Type 2 diabetes affects a large number of the population of the world. Though diabetes is a common health condition, it can be managed through various treatment strategies, and quality of life can be improved.

When diabetes is not managed efficiently, it can cause a wide range of health problems. Some serious health problems that can occur due to imbalanced blood sugar are heart disease, kidney disease, and vision loss. Managing blood sugar levels can also help improve energy levels and mood.


The term that is used to refer to high blood sugar is hyperglycemia. High blood sugar is a result of low insulin levels, or it occurs when your body does not utilize insulin efficiently. Frequent urination and increased thirst are some common symptoms of hyperglycemia.

You can treat high blood sugar at home using medications. If you are already a diabetes patient, you can use the treatment options that have been recommended by your doctor. Along with that, however, you can also use certain natural foods to lower your blood sugar levels.

If you are not a diabetes patient and are looking for ways to reduce your blood sugar levels, this may be an effective way to do so.


However, it is important to note that these foods do not serve as substitutes for medication. Diabetes patients and others should take advice from a medical professional before taking any steps.

Various foods can help lower blood sugar levels. Some foods do a better job than others. Personal factors like body weight and genetics may also contribute to blood sugar regulation.

While some foods get a green signal, some are a no-no when it comes to blood sugar. For now, let us focus on good foods.

Here are the 13 best foods that help treat High Blood Sugar:


Sulforaphane is a type of isothiocyanate that helps control blood sugar levels. When broccoli is chopped or when you chew it, this plant chemical is created through an enzyme reaction.

Some research studies have been conducted to test the diabetes-managing effects of this chemical. These studies have indicated that broccoli which is packed with sulforaphane, has antidiabetic properties. It can help increase insulin sensitivity and can help eliminate stress.

Broccoli sprouts are a source of a glucosinolate named glucoraphanin. This source has been said to be effective in improving insulin sensitivity.

They can also help individuals with type 2 diabetes lower their blood sugar levels. It is most effective when consumed as an extract or in powder form through a supplement.


Sulforaphane can be utilized best by eating broccoli and sprouts, raw or steamed. Ingredients like mustard seed powder which is a source of myrosinase, can also be added to broccoli and sprouts.


Various types of fish and shellfish are great protein and healthy fat sources. They also possess valuable vitamins, minerals, and antioxidants. All these properties make them good blood sugar regulators.

Protein is necessary to maintain blood sugar levels. It helps slow down the digestion process, prevents sugar spikes after meals, and can help you feel full.

Overeating can be avoided with the help of seafood. It can help burn body fat which is an important factor for blood sugar management.


Consuming regularly fatty fish such as salmon and sardines can help regulate blood sugar levels. This has been established by a small research study.


This bright-colored food is rich in antioxidants and fiber and is, therefore, an excellent choice for managing blood sugar levels. Several countries, such as Mexico and Iran, use pumpkin for the treatment of high blood sugar.

Pumpkin is packed with carbs known as polysaccharides. These carbs can help manage blood sugar efficiently.

Pumpkin extracts and powders, according to studies, can help reduce blood sugar levels to a great extent. More research evidence is, however, necessary to determine if pumpkin is beneficial.


Pumpkin seeds contain fats and proteins that are healthy, which makes them an excellent remedy for blood sugar management. A small research study indicated that pumpkin seeds can help reduce post-meal blood sugar levels.


Some research suggests that consuming nuts can help regulate blood sugar levels. According to a small study conducted on patients with type 2 diabetes, consuming peanuts and almonds helps reduce blood sugar levels.

As per some reviews, certain types of tree nuts can help lower fasting blood sugar levels in type 2 diabetes patients. More research is required to determine whether these results are truly significant.


  • OKRA

Okra is a fruit though it is commonly used as a vegetable. Compounds such as polysaccharides and flavonoid antioxidants are present in abundance in this fruit. It is, therefore, a great source for managing blood sugar.

The seeds of okra can serve as a natural remedy for diabetes as they possess blood sugar-managing properties.

Rhamnogalacturonan is the polysaccharide that is present in abundance in okra. This compound has been associated with anti-diabetic properties.

Flavonoids such as isoquercitrin and quercetin 3-O-gentiobioside are present in okra. By inhibiting certain enzymes, they help lower blood sugar levels.



Flaxseed is packed with fiber and healthy fats, which are beneficial for blood sugar management.

According to a study, consuming flaxseed can help reduce HbA1c, which is a long-term blood sugar regulation marker.

Another study found that consuming whole flaxseed can help control blood sugar.


Beans and lentils contain a high amount of fats, magnesium, fiber, and protein. These qualities are useful for blood sugar regulation.

They are especially high in soluble fiber and resistant starch, which are beneficial for slowing down the pace of digestion. This helps improve pre-meal blood sugar response.


According to a study, consuming black beans and chickpeas alongside rice can help lower blood sugar to a great level.


Chia seeds, according to some research studies, help improve insulin sensitivity and consequently help lower blood sugar levels. According to a 2020 review, Shia seeds can help regulate blood sugar and can reduce the risk of developing certain diseases.

  • KALE

Kale is often referred to as a superfood. This is because it consists of several compounds that help manage blood sugar levels, and flavonoid antioxidants and fibers are two examples of such compounds.

A study depicted that consuming 7 to 14 grams of foods containing kale along with a meal rich in carbohydrates can help lower blood sugar levels.



Serval studies indicate that berries can help reduce blood sugar levels. Berries also contain Vitamins, minerals, fiber, and antioxidants. All these properties make blood sugar management easy.

According to a study eating 250 grams of red raspberries with a meal rich in carbohydrates can help manage blood sugar efficiently.

To manage blood sugar levels, blueberries, strawberries, and blackberries are also beneficial. These berries help increase insulin sensitivity and promote glucose clearance from the blood.


Avocados are packed with minerals, vitamins, healthy fats, and fiber. Adding these to your meals can prove to be beneficial.


Several studies testified to the fact that avocados can help manage blood sugar levels and can shield your body against the development of metabolic syndrome that occurs through fat loss.

Metabolic syndrome refers to conditions such as high blood pressure and high blood sugar that contribute to the development of chronic diseases.

Raised blood sugar? Learn how to help yourself


Oats and oat bran are rich in high soluble fiber and are, therefore, excellent blood sugar-regulating foods.

According to various studies, oats can help reduce HbA1c And fasting blood sugar levels.

A smaller study found that consuming 7 oz of water combined with one oz of oat bran Can help reduce blood sugar levels significantly.



The sugar in citrus fruits is natural and is considered low to medium on the glycemic index. Citrus fruits provide various vitamins, minerals, and fiber.

Fruit such as grapefruit and oranges are rich in fiber and comprise compounds like naringenin which is a polyphenol with incredible anti-diabetic properties.

Eating citrus fruits can help increase insulin sensitivity, lower HbA1c, and can shield your body against diabetes.


Apart from consuming medications on time and eating the above-mentioned foods, there are several other ways that you can manage blood sugar levels efficiently.


You must eat plenty of healthy fruits and vegetables, you should exercise regularly, and you should maintain a healthy weight. Other useful tips for managing blood sugar are as follows:

  • Make sure you track your blood sugar levels regularly and record the factors that cause a rise in blood sugar.
  • You should eat your meals regularly and avoid skipping them.
  • Consume foods that are low in calories, saturated fats, trans fat, sugar, and salt.
  • Keep track of your physical activity throughout the day.
  • Keep track of how much water you drink and how much food you consume.
  • Stay hydrated by drinking water instead of soda or juice.
  • Avoid consuming alcohol.
  • Limit your dessert intake and eat fruits when you crave sweet foods.
  • Exercise portion control.


Which foods are to be avoided by diabetes patients?

Several food items can trigger diabetes. Following is a list of the food items that are enemies of diabetic patients:

  • White rice: Research suggests that if rice is eaten in large quantities, it can cause a blood sugar spike. Eating rice daily is linked to an 11% increase in the risk of developing diabetes. If you are fond of rice, you should try substituting it with brown rice.
  • Potatoes: Potatoes tend to get absorbed into the blood quickly and are, therefore, contributors to a rise in blood sugar. To eliminate this effect, you can cook potatoes in olive oil and can serve them alongside leafy vegetables. Making a potato salad with lots of lemon juice and eating it cold can help in the slow digestion of potatoes.
  • Ketchup: Various brands of ketchup contain a good proportion of sugar. Sugar is, no doubt, bad for diabetes patients.
  • White pasta: This type of pasta is made using refined flour, which is easy to digest. It can therefore cause a blood sugar spike easily. It may also tempt you to overeat. If you overcook the pasta, the impact it has on your blood sugar worsens.
  • Bagels: These are also made using refined flour and therefore are responsible for raising blood sugar levels. If you want to eat a bagel, it is a wise option to pair it with some avocado which contains healthy unsaturated fat. You can also add smoked salmon to the combination, as it helps slow down digestion.
  • Artificial Sweeteners: Artificial sweeteners are not at harmless as they appear to be. They slow down your metabolism and cause fat accumulation. They can increase the risk of diabetes.
  • Fruit Juice: When blood sugar is too low, fruit juice can be effective, but for everyday management, it is a no-go. It is too high in carbohydrates which are responsible for causing drastic highs and lows in blood sugar. Remember to consume fruit juice only when your blood sugar is extremely low.
  • Energy Bars: One energy bar is capable of carrying a glycemic load of over 49. If you want to keep energy bars handy, make sure you check the product label carefully. Choose those bars that contain nuts and whole grains.
  • Low-Fat Sweetened Yogurt: Low-fat yogurt may seem like a good option, but it is not suitable for diabetes patients. To compensate for the loss of fat, thickeners, stabilizers, and sugars are added. A better food option is consuming regular yogurt and adding sweet fruits to it.
  • Sports Drinks and Energy Drinks: Sports drinks and energy drinks contain very low nutritional value and are very high in sugar. If you are a diabetes patient or are looking to control blood sugar, you should avoid these drinks. Instead, you can consume water that is flavored with citrus.



Blood sugar management can be a very difficult and tiring task, but once you understand the right ways to manage it, you will lead a healthier balanced life.

Maintaining a healthy diet is one of the leading ways to ensure that blood sugar is in check. This does not mean that you have to eat bland food.

Several healthy yet tasty recipes that contain various blood sugar-managing foods must be available. Alongside the use of medications, incorporating these foods in your diet may help in better management of diabetes.

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