Foods To Lower (or Stabilize) Blood Sugar: Fruits, Nuts, And More

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Medical News TodaySubscribeWhich foods can help to lower blood sugar?

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Jennifer Huizen — Updated on April 24, 2025

Whole wheat bread
Fruits
Oatmeal and oat bran
Nuts
Legumes
Garlic
Fatty fish
Yogurt
Other methods
FAQ
Summary

Foods with a low glycemic index (GI) may help people lower or manage their blood sugar levels. Examples include whole grains, nuts, legumes, some fruits, non-starchy vegetables, and lean proteins.

For people with diabetes, foods and beverages that the body breaks down slowly are often preferable because they do not cause dramatic spikes and dips in blood sugar. Health professionals refer to these as low GI foods.

Research suggests that low GI eating patterns can result in small but important improvements in a person’s blood sugar response over time.

People who are looking to manage their blood sugar levels may want to consider foods with low or medium GI scores. People can also pair high GI foods with low GI foods to ensure that a meal is balanced.

However, there is no evidence to suggest that eating a certain type of food can lower a person’s blood sugar levels in a diabetes-related emergency.

Below are some of the best foods for people who are looking to maintain healthy blood sugar levels.

Stone-ground whole wheat or pumpernickel bread

hands packing a wholegrain sandwich and apple into lunchbox — Consuming less-processed grains can help regulate blood sugar levels in people with type 2 diabetes. Cavan Images/Getty Images

Many kinds of bread have high GI scores. Therefore, people with diabetes may consider avoiding several types of bread.

Consuming whole grains has associations with a lower risk of type 2 diabetes (T2DM). Some breads are a good way to consume whole grains.

Pumpernickel bread and 100% stone-ground whole wheat bread have low GI scores. Because they go through less processing, they also have lower GI scores than regular whole wheat bread. Processing removes the fibrous outer shells of grains and cereals, which slow down digestion.

A small 2020 trial found that consuming less-processed grains led to an improvement in blood sugar levels for people with T2DM.

Another small 2020 study involving 15 people with T2DM also found that the particle size of the whole grains in bread had an impact on blood sugar levels. The particle size reflects the grains’ level of processing.

Breads to eat

whole wheat, especially stone-ground whole wheat
pumpernickel
spelt
rye
rice
breads made with ancient grains such as emmer and einkorn
breads made from less-processed grains

Breads to limit

white bread
bagels
breads made from refined or highly milled grains
breads with added sugar
fruit breads and raisin bread

Most fruits

Except for pineapples and melons, fruits generally have low GI scores. This is because most fresh fruits contain lots of water and fiber to balance out their content of fructose, which is a naturally occurring sugar.

However, as fruits ripen, their GI scores increase. Fruit juices also typically have very high GI scores because juicing removes the fibrous skins and seeds. So, fresh fruit is preferable.

A 2017 study that followed about half a million people in China for 7 years found that those who ate fresh fruit daily had lower rates of T2DM.

Fruits to eat

apples
apricots
avocadoes
blackberries
blueberries
grapefruit
grapes
peaches
plums
raspberries
strawberries

Fruits to enjoy in moderation

dried fruit
watermelon
pineapple
fruit juice
overripe bananas
dates

Oatmeal and oat bran

Oats have a low GI score. Oats also contain beta-glucan, which can:

reduce glucose and insulin responses after meals
improve insulin sensitivity
help regulate blood sugar
reduce blood levels of lipids (fats)

The authors of a 2021 analysis of 103 trials looked at how beta-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals that contain beta-glucan have a link to lower blood sugar levels than meals that do not contain beta-glucan.

Stone-ground and rolled oats are typically the preferable forms to consume, as instant oats undergo more processing and may have a higher GI.

Most nuts and seeds

Nuts are rich in fiber, and most have low GI scores. Nuts also contain protein, unsaturated fatty acids, and other nutrients, including:

antioxidants
phytochemicals, such as flavonoids
minerals, such as magnesium and potassium

The American Diabetes Association notes that nuts can be beneficial for diabetes and are a source of some omega-3 fatty acids.

As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings may have higher GI scores than plain nuts.

Nut products to eat

almonds
cashews
walnuts
pecans
peanuts
unsweetened peanut butter
sunflower seeds

Nut products with higher GI scores

chestnuts
sweetened nut butters
candied nuts

Legumes

Legumes — such as beans, peas, chickpeas, and lentils — have low GI scores.

Legumes are also good sources of nutrients that can help people maintain healthy blood sugar levels, including fiber and protein.

People with diabetes may want to avoid legume products that contain added sugars and simple starches, such as beans packaged in sauces or marinades. These additions can significantly increase a product’s GI score.

Legume products to eat

black beans
pinto beans
green beans
lima beans
navy beans
black-eyed peas
chickpeas
lentils
snow peas
hummus

Garlic

Garlic is a popular component of traditional remedies for diabetes and a wide variety of other conditions. The compounds in garlic may help lower blood sugar by improving insulin sensitivity and secretion.

The authors of a 2017 review found that garlic supplements helped manage blood sugar and cholesterol levels in people with T2DM.

Ways to add garlic to the diet

sautéing it with vegetables
adding it to cooked meals
chopping it and adding it to dips, savory spreads, and salad dressings

Oily fish

Fish and other animal proteins do not typically have GI scores because they do not contain carbohydrates.

However, consuming fish that contain the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) may help manage or prevent diabetes more effectively than consuming other types of animal protein.

The researchers behind a 2021 study found that people who consumed oily fish developed T2DM at lower rates than those who did not.

Also, in a small 2017 study, participants with overweight or obesity who ate plenty of oily fish showed better blood sugar regulation after a meal than those who avoided fish.

However, the type of fish a person eats is important, as some evidence suggests a link between mercury and T2DM.

Health experts recommend limiting consumption of fish high in mercury, especially for children and for people who are pregnant or nursing.

Fish products to eat

anchovies
cod
haddock
herring
pollock
salmon
sardines
fish oil capsules

Fish to limit

bigeye tuna
king mackerel
marlin
shark
swordfish
tilefish

Yogurt

Some evidence suggests that yogurt consumption, as part of a healthy dietary pattern, may help reduce the risk of T2DM. Yogurt can provide other benefits as well, such as calcium and vitamin B12.

It is best to avoid sweetened or flavored yogurts, which often contain added sugars. Greek-style yogurt and unsweetened yogurt can be good options.

Other ways to lower blood sugar levels

Eating a nutritious, well-balanced diet is key. Additional strategies to help lower or manage blood sugar levels include:

staying active throughout the day
managing or reducing stress
adjusting portion sizes to meet a person’s needs
maintaining a moderate body weight or losing weight, if appropriate

People with diabetes may also need to take medications and check their blood sugar levels regularly to reduce the risk of experiencing potentially dangerous symptoms and complications.

People can consult a doctor about how to incorporate a healthy diet into a diabetes care plan.

FAQ

Below are frequently asked questions relating to diet and blood sugar regulation.

What foods are good for hyperglycemia?

Generally speaking, complex carbohydrates that are low in added sugar and contain fiber are better for people with hyperglycemia than simple carbohydrates. Examples include whole grain breads and crackers and most fruits, vegetables, nuts, and seeds.Lean protein sources such as chicken, oily fish, and legumes can also be good choices. Portion sizes for all foods also play a role.

Lean protein sources such as chicken, oily fish, and legumes can also be good choices. Portion sizes for all foods also play a role.

What foods cause hyperglycemia?

Hyperglycemia is often the result of multiple factors and depends on a person’s inherited risk factors, overall health status, diet, and lifestyle. However, a diet high in refined carbohydrates and sugar can increase the risk.

What foods should you avoid if you have hyperglycemia?

People with hyperglycemia should avoid high sugar foods and refined carbohydrate products, such as sweet desserts and sugar-sweetened beverages.

What foods will lower blood sugar quickly?

The fastest way to lower blood sugar is to take fast-acting insulin medication. Exercise can also help bring down blood sugar levels quickly. Healthy diet and lifestyle habits can help with overall management of blood sugar levels, but if a person often has high blood sugar, they should speak with a doctor as soon as possible.

Summary

To lower blood sugar, people need to adopt an overall dietary pattern that focuses on low GI foods, including a balance of fruits, vegetables, complex carbohydrates, lean proteins, and beneficial fats.

Specific foods that may have additional benefits for those with high blood sugar include oats, garlic, oily fish, and plain or Greek-style yogurt. However, no single food can resolve hyperglycemia.

Dietary strategies can be an important part of T2DM management, along with exercise, weight management, and medications. People who have any concerns about their blood sugar should speak with a doctor.

Diabetes
Heart Disease
Cardiovascular / Cardiology
Nutrition / Diet

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Jennifer Huizen — Updated on April 24, 2025

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