Nuts
Almonds, pistachios, cashews, and peanuts may help regulate blood sugar, especially when eaten as part of a balanced diet. Nuts also provide healthy fats, protein, and fiber, which can help people feel fuller for longer.
One study found that people with type 2 diabetes who ate peanuts and almonds alongside a low-carb eating plan experienced lower post-meal blood sugar levels.
- They make a convenient snack on their own, but they can also be sprinkled over salads, yogurt, or oatmeal for extra crunch and nutrition.
Seafood
Fish and shellfish provide protein, healthy fats, vitamins, minerals, and antioxidants that may help support blood sugar regulation.
Protein slows digestion, which may help prevent sudden spikes in blood sugar after meals. It can also support fullness and help reduce overeating, both of which are important for maintaining healthy glucose levels.
- Salmon, tuna, shrimp, and sardines can all fit into a balanced eating plan. Pair seafood with roasted vegetables or leafy greens for a nutrient-rich meal.
Beans and Lentils
Beans and lentils are rich in magnesium, fiber, and protein, nutrients that may help lower blood sugar and reduce post-meal spikes.
They are also high in soluble fiber and resistant starch, both of which slow digestion. Some research suggests regularly eating beans and lentils may also help reduce the risk of developing diabetes over time.
- These foods work well in soups, salads, grain bowls, tacos, or simple side dishes.
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