If you’re trying to keep your blood glucose within a healthy range, you may be wondering which foods are best. Short answer: There are no foods that lower blood sugar.
That’s because the carbohydrates (and sometimes proteins) we get from food are converted into glucose, which acts as the body’s main source of energy. So most foods will cause at least a slight post-meal, or postprandial, increase in blood sugar.
The good news? “Food can definitely help support healthy blood sugar levels,” says Andrea N. Giancoli, MPH, RD.
Find out how below, with seven types of foods least likely to spike blood sugar, along with the glycemic impacts of the most frequently searched individual foods.
Glucose Glossary
To understand how food affects blood sugar, it helps to learn the lingo.
Glucose: Known in blood as serum glucose or blood sugar, this is the body’s main source of usable energy. In food, glucose is one of three simple sugars, or monosaccharides, including fructose and galactose.
Insulin: Hormone produced and released by the pancreas that directs the flow of sugar from blood into cells for use.
Glucose spike: The release of sugar into the bloodstream following a meal in amounts that exceed the normal range. Can disrupt hormone balance when chronic.
Glycemic index: A score assigned to specific foods based on how quickly they cause insulin and blood sugar levels to rise after eating them.
Glycemic load: A value assigned to specific foods based on their glycemic index score and a standard portion size to better predict how they will impact blood sugar.
Fiber: Plant-based carbohydrate that your body can’t break down. When present in food, it can slow the absorption of digestible carbohydrate (sugar).
7 Foods That Support Healthy Blood Glucose
Nuts and Seeds // Fibrous Vegetables // Whole Fruit // Whole Grains // Legumes // Fatty Fish // Vinegar
When trying to determine whether a food will spike your blood sugar, it’s helpful to consult its score on the glycemic index. A food’s GI score is based on how quickly it causes insulin and serum (blood) glucose levels to rise after eating it.
The glycemic index ranks food on a scale of 0 to 100 based on 50 grams of carbohydrates from that food. Pure glucose clocks in at 100, while a score of 55 and under is considered low and, therefore, unlikely to seriously spike blood sugar.
If you want to take that scrutiny further, consider a food’s glycemic load, which builds on the glycemic index by factoring the amount of a given food you’re actually likely to eat in one sitting when scoring its impact on blood sugar.
For instance, a beet’s GI score is 64, while rice scores 53. But you would have to eat nearly four cups of beets to reach 50 grams of carbs; with rice it’s just one cup. That makes the glycemic load of beets 6 compared with 18 for that of rice.
1. Nuts and seeds
Rich in unsaturated fat, fiber, and valuable minerals, nuts consumed daily can have a favorable effect on blood sugar levels as well as helping support healthy blood pressure and cholesterol levels.
“They’re higher in healthier fats and may potentially increase sensitivity to insulin,” Giancoli says. (Of course, nuts are still high in calories, so you should still eat them in moderation.)
- Peanuts
- Almonds
- Cashews
- Walnuts
- Pecans
- Pistachios
- Brazil nuts
- Macadamia nuts
- Chia seeds
- Flaxseed (whole)
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Fenugreek seeds
Does peanut butter spike blood sugar?
Among the foods most commonly searched for their effects on blood sugar, peanut butter that contains no added sugar has been found to have a healthy effect on blood glucose, no different than raw peanuts. That means consuming natural peanut butter, with its combination of high protein, fiber, and healthy fats.
Does almond milk spike blood sugar?
The diversity of almond milk formulations varies so widely it’s impossible to rule definitively on whether or not it will send serum glucose levels soaring. The difference is in how much sugar is added to the mixture. Almond milk is also typically low in protein, meaning it offers less of the nutrient to help slow sugar absorption.
If you want the real thing, consider making your own almond milk.
2. Non-starchy vegetables
Starchy vegetables like corn and potatoes are rich in nutrients, but they can bump up blood sugar levels relatively quickly. Their water-based counterparts — like asparagus, broccoli, leafy greens, peppers, summer squash, and tomatoes — are great choices when you’re trying to help support healthy blood sugar levels.
“They’re not causing a spike in your blood sugar, they’re lower in carbohydrates, and they add a lot to your meal,” Giancoli says.
- Spinach
- Kale
- Broccoli
- Tomato
- Carrots
- Asparagus
- Mushrooms
- Squash
- Cabbage
- Cucumber
- Beets
- Cauliflower
- Brussels sprouts
- Celery
- Eggplant
- Collard greens
- Okra
- Radish
- Lettuce (romaine, arugula, butter)
Do sweet potatoes spike blood sugar?
The glycemic response of sweet potatoes isn’t simply defined either, since it depends on how they’re cooked. Resistant starch, which normally isn’t digested and thereby helps limit blood sugar spikes, can be lost in cooking processes like roasting, baking, and frying. Boiling, however, helps preserve it.
Do carrots spike blood sugar?
As their appearance on the list above indicates, carrots do not significantly impact blood sugar. While their GI score can increase when cooked, they still fall within the low-GI threshold.
3. Whole fruit
Yes, fruit has a lot of natural sugar in it, but don’t let that deter you.
“We shouldn’t be worried about eating fruit and it spiking our blood sugar,” Giancoli says. “You’re not going to get that same spike as with sugar on its own.”
Plus, all that fruit sugar comes in a tidy package complete with fiber, water, and micronutrients. Foods That Can Help Lower Blood Sugar Levels
Research indicates that a diet rich in whole fruits, such as blueberries, grapes, and apples, may be associated with healthy blood sugar levels. Whole fruits are a better choice than fruit juice and dried fruit as they contain fiber and water, which help moderate consumption.
Some fruits that can help regulate blood sugar include apples, oranges, bananas, berries, grapefruit, peaches, pears, plums, grapes, melon, apricots, avocados, cherries, kiwi, mango, nectarine, papaya, pineapple, and tangerines.
Despite their sweetness, dates are not considered high-glycemic fruits and can support healthy blood glucose levels when consumed in moderation. Cantaloupe and watermelon, while having moderate glycemic index scores, are safe to consume in moderation due to their high water and fiber content.
Fruit does not typically spike blood sugar levels due to its fiber content and the fact that the sugar in fruit primarily consists of fructose, which has a lower glycemic index than glucose. However, the ripeness of the fruit can affect its glycemic index score.
Whole grains, such as whole grain bread, brown and wild rice, oats, quinoa, whole grain pasta, and air-popped popcorn, are better choices than refined carbohydrates for regulating blood sugar levels due to their fiber content.
Oatmeal can spike blood sugar depending on the type and topping, but choosing steel-cut oats and avoiding added sugars can help mitigate this effect. Popcorn, especially plain air-popped popcorn, is considered low-glycemic and should not significantly impact blood sugar levels.
Legumes, such as beans, peas, lentils, and chickpeas, are high in fiber and can help support healthy blood sugar levels. Fish high in omega-3 fatty acids, such as salmon, mackerel, and trout, are also beneficial for blood sugar regulation.
Incorporating these foods into your diet can help maintain healthy blood sugar levels and overall well-being.
Vinegar: A Potential Tool for Managing Blood Sugar Levels
Studies suggest that acidic foods, such as vinegar, may help lower the glycemic response to starchy foods. Incorporating vinegar into salad dressings and marinades could be a promising way to manage glycemic response.
Tips for Choosing Foods that Promote Healthy Blood Sugar Levels
To support healthy blood sugar levels, consider these tips from Giancoli:
- Opt for minimally processed foods for better nutritional value.
- Include high-fiber foods, particularly those rich in soluble fiber.
- Increase intake of fruits and vegetables as they naturally contain fiber.
- Avoid refined carbohydrates and foods with added sugar as much as possible, but enjoy treats in moderation as part of a balanced diet.
When planning meals, ensure a balance of carbohydrates, fats, and proteins. Combining these nutrients can help regulate the rate of digestion and glucose release into the bloodstream.
Meal timing is also important. Eating smaller, more frequent meals throughout the day, including healthy snacks, can help maintain stable blood sugar levels compared to consuming large meals that may cause spikes in blood sugar.
