10+ Foods to Help Lower Your Blood Sugar

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🐟 2. Fatty Fish – Omega-3 Powerhouse

Salmon, mackerel, sardines, herring — these fatty fish are metabolic superstars.

 

Packed with omega-3 fatty acids, which reduce inflammation linked to insulin resistance

High-quality protein slows digestion and prevents blood sugar spikes

A study found that eating 750g of fatty fish per week improved post-meal glucose control

✅ Tip: Aim for 2–3 servings weekly — grilled, baked, or smoked.

 

🥬 3. Leafy Greens – Low-Carb, Nutrient-Dense Stars

Spinach, kale, Swiss chard, collards — these greens are low in calories and carbs, but high in:

 

Magnesium — low levels are linked to insulin resistance

Antioxidants — protect cells from oxidative stress

Fiber — slows sugar absorption

✅ Bonus: One study showed that eating leafy greens daily reduced type 2 diabetes risk by 14%.

 

🫘 4. Beans & Lentils – The Fiber-Rich Stabilizers

Black beans, chickpeas, lentils, kidney beans — legumes are slow-digesting carb champions.

 

High in soluble fiber — forms a gel that slows sugar release into the bloodstream

Packed with plant-based protein

Have a low glycemic index (GI), meaning they cause gradual rises in blood sugar

✅ Pro tip: Rinse canned beans to reduce sodium and improve digestibility.

 

🥑 5. Avocados – Healthy Fats to the Rescue

Creamy, rich, and satisfying — avocados are more than a trend.