7 Best Foods to Help Regulate and Balance Your Blood Sugar Levels

Are you aware of the fact that around 1 in 10 adults across the globe has diabetes, and millions of people face blood sugar imbalances without knowing it?

Unstable blood sugar affects people with diabetes and makes them face low energy, weight gain, mood swings and critical health risks like vision loss and kidney failure.

The good news? Nature has offered several best foods for blood sugar control. In this post, learn about research-backed foods that can help you regulate your blood sugar, apart from knowing a few basics. 

What Are Balanced Blood Sugar Levels?

Blood sugar, glucose, is the primary energy source for your body. It is taken from the food you eat. Balanced blood sugar means the glucose levels in your body remain within a healthy range. It is neither too low (hypoglycemia) nor too high (hyperglycemia).

Balanced blood sugar levels are as follows:

• Normal fasting blood sugar - 70 to 99 mg/dl
• Normal post-meal blood sugar (usually two hours after eating) - Lower than 140 mg/dl

When blood sugar remains consistently high, it can lead to insulin resistance, metabolic syndrome, and Type 2 Diabetes. It can cause cravings for foods, fatigue, and brain fog. The key is eating the best foods for diabetes control. 

Why Foods for Blood Sugar Control?

Taking the best ayurvedic medicine for blood sugar control is essential. However, diet plays a crucial role in diabetes management and helps maximise the effect of medicine. Consuming the right foods can:

• Enhance insulin sensitivity
• Slow down the absorption of carbohydrates
• Provide protein, fibre, and healthy fats to keep you full and reduce cravings for sugary food items.  

Seven Best Foods for Blood Sugar Control

Nature has given several foods that help us stay healthy, fit and recover from a disease. Here are seven helpful foods for blood sugar control:

1. Nuts – The Crunchy Blood Sugar Stabilisers

Rich in healthy fats, fibre, and magnesium, nuts help improve insulin sensitivity. Due to the presence of a low glycemic index (GI), it prevents rapid sugar spikes. Almonds, walnuts, and pistachios have been shown to lower post-meal glucose.

A study published in Diabetes Care states that eating 2 ounces of nuts daily can improve blood sugar control in Type 2 Diabetes.

How to eat

• Take a handful of nuts like almonds and walnuts as a snack or sprinkled on salad.

2. Broccoli – The Fibre-Packed Glucose Guardian

Broccoli is high in sulforaphane, a compound that lowers blood sugar by enhancing insulin sensitivity. Due to its rich fibre content, it slows digestion and glucose release.

Research in Science Translational Medicine has found that sulforaphane helps lower fasting blood sugar by 10% in diabetic patients. So, broccoli can be the best food for your blood sugar control regimen. 

How to use

• Take it after steaming, roasting, and frying it lightly.

3. Pumpkin – The Unexpected Blood Sugar Balancer

Pumpkin is packed with polysaccharides that enhance insulin production. Its rich fibre content slows sugar absorption. A study in Plant Foods for Human Nutrition has proven that pumpkin extract significantly lowers blood sugar levels in animals.

How to consume

• Take its roasted, soup, or pumpkin seed snacks.

4. Seafood – The Omega-3 Powerhouse

Rich in omega-3s, seafood like salmon, sardines, and mackerel lowers inflammation and enhances insulin function. Due to its rich protein content, it prevents blood sugar spikes.

A Nutrients Journal study confirms that eating fatty fish twice a week can lower diabetes risk by 24%. So, you can consider it the best medicine for blood sugar control.

How to take

• Consume it after grilling, baking, or making salads.

5. Flaxseed – The Tiny Blood Sugar Regulator

Flaxseed is high in lignans and fibre. So, it slows glucose absorption. Its rich ALA (alpha-linolenic acid) content helps improve insulin sensitivity. Research in PLOS ONE has shown that consuming flaxseed can reduce HbA1c levels by 12%.

How to consume

• Take flaxseed with smoothies, yoghurt, or oatmeal 

6. Beans – The Slow-Digesting Superfood

Beans are high in resistant starch and fibre. They slow sugar release and balance gut bacteria, which is linked to better glucose metabolism. 

A JAMA study states that eating a cup of beans every day can improve blood sugar control in diabetics. So, experts call it one of the best foods for diabetes control.

How to take

• Take beans as soups, salads, or a side dish.

7. Chia Seeds – The Blood Sugar-Slowing Super Seeds

Chia seeds absorb 10x their weight in water and form a gel that slows sugar absorption. Rich in fibre, protein, and omega-3s, they help stabilise energy levels. A Diabetes Care study has revealed that chia seeds can lower post-meal blood sugar spikes by 39%.

How to eat

• Take beans as puddings, smoothies, or as an oatmeal topper.

Final Words

Regulating or balancing blood sugar levels is not about deprivation; it is about delicious and smart choices. By including the above-mentioned best foods for blood sugar control, you can improve your overall health, stay fuller, lower diabetes and other critical health risks and prevent energy crashes.

Drop a comment below stating which of the mentioned foods you will try first in your diabetes or blood sugar management.