What to Eat to Lower Blood Sugar Naturally

Diagnosed with type 2 diabetes? You may be wondering how you can steady your blood sugar with food. Let’s dive in.  

What is Type 2 Diabetes and How Is It Related to Nutrition? 

Type 2 diabetes is a condition where the body either doesn’t make enough insulin or can’t use insulin properly. Insulin is the hormone that helps move sugar (glucose) from your bloodstream into your cells to be used for energy. When this system doesn’t work the way it should, blood sugar levels rise, which can lead to serious health problems over time, like heart disease, kidney issues, vision changes, and nerve damage. 

But, you have more control than you might think. Through strategic food choices, regular activity, weight management, and working closely with your doctor, you can keep your blood sugar in check and protect your health for the long haul. And it all starts with what’s on your plate.  

Why Weight Loss May Be Helpful 

If you’ve been diagnosed with type 2 diabetes, your doctor may have recommended that you lose a little weight. There is a reason for this. Research has shown that losing even small amounts of weight — as little as ten pounds over two years — can reduce the risk of developing diabetes by up to 30 percent. Among people with diabetes, weight loss improves insulin sensitivity and glycemic control, reduces triglycerides and LDL “bad” cholesterol and lowers blood pressure. That is to say, losing a few pounds may very well save your life. But healthy eating for diabetes prevention or control is about more than weight loss. Educating yourself on which foods to eat, and why, can be extremely helpful for optimizing your health and promoting longevity. 

Carbohydrate 101: How Carbs Affect Blood Sugar 

During digestion, carbohydrates break down to create glucose, which enters the bloodstream, triggering a rise in insulin, which is necessary for the glucose to enter cells. In people with diabetes, this system is defective, so glucose stays in the blood. This is what you are checking when you test your blood sugar level. 

You’ve probably heard of the glycemic index (GI) — a system that ranks foods based on how quickly they raise blood sugar. While it had its moment years ago, GI has fallen out of favor because, in real life, it can be confusing and often misleading. Case in point: potato chips and French fries technically have a lower GI than a baked potato. Should that mean fries are the better choice? Definitely not. The added fat slows digestion (which lowers the GI), but it also piles on calories and reduces nutritional value. 

Today, most experts agree that focusing on overall food quality, portion size, fiber, protein, and healthy fats offers a much clearer, more sustainable path to better blood-sugar control than relying on GI charts. 

High-Quality vs. Low-Quality Carbs 

 There’s an easier way to achieve low-glycemic eating without feeling like you need an interpreter to help you decide on every meal. If you’re looking for foods that raise blood sugar levels slowly and gently like rolling waves, choose high-quality carbohydrates (see list below) instead of low-quality carbs, and whenever possible, couple these carbs with protein and/or healthy fat. For example, eat brown rice and vegetables (high-quality carbs) together with grilled chicken or pork tenderloin (lean protein) or grilled shrimp (lean protein) and avocado (healthy fat).  

Best Foods to Support Blood Sugar Balance

High-quality carbs are full of vitamins, minerals, and fiber. They are found primarily in plant foods, including whole-grain breads and cereals, brown and wild rice, oats, vegetables, and legumes. In addition, some of these high-quality carbs also contain soluble fiber, a component of plant cell walls. 

 Soluble fiber slows the absorption of glucose from food in the stomach, which also helps blunt the rise in blood sugar. Studies have shown that eating a diet rich in whole grains and high-fiber foods may reduce the risk of diabetes by between 35 and 42 percent. 

  • Best High-Quality Carbs: Vegetables, fruits (fresh and frozen, unsweetened), beans, peas, lentils, brown rice, wild rice, barley, oatmeal, whole-grain cereals, whole-grain breads, whole-grain crackers, quinoa, amaranth, wheat berries, millet 
  • Best Foods Rich in Soluble Fiber: Psyllium seeds (ground), oat bran, rice bran, oatmeal, barley, lentils, brussels sprouts, peas, beans (kidney, lima, black, navy, pinto, soy and garbanzo), apples, blackberries, pears, oranges, grapefruit, cantaloupe, strawberries, bananas, peaches, broccoli, carrots, cauliflower, cabbage, spinach, sweet potatoes, yams, white potatoes, tomatoes, avocado, raspberries, corn, almonds, flaxseed (ground), chia seeds, sunflower seeds 

What to Limit or Avoid

Low-quality carbs, on the other hand, have much less nutritional value. They are made primarily of sugar, including sugar itself, candy, soft drinks, syrup, honey, jam and jelly, cakes, and most other foods we typically think of as sweets or desserts.  

  • Refined starches — the “white” carbs, such as white rice and white bread — are also low-quality carbohydrates because they act very much like sugars once you begin to digest them.  
  • Avoid drinking fruit juice—all fruit juice, even those brands made from 100 percent pure fruit. Although these beverages certainly provide better nutrition than soft drinks, they contain high concentrations of fruit sugar and raise blood sugars quickly.  
  • Limit dried fruit. Like fruit juice, dried fruit provides ample nutrition and fiber, but unfortunately when the water content is removed from fresh fruit, the dried, dehydrated version becomes super-concentrated with sugar as well and can cause a sharp rise in blood sugar. Clearly not worth the spike!  
  • Starchy vegetables — such as potatoes, winter squash, peas, and corn — have a higher carbohydrate count than other non-starchy veggies, such as broccoli, cauliflower, cucumbers, peppers, green beans, spinach, and mushrooms. However, you can enjoy moderate amounts of starchy vegetables if you eat them alongside lean protein at meals (instead of eating them alone). For example, a balanced dinner might include broiled salmon, broccoli, and a small baked white or sweet potato topped with sour cream; grilled chicken, a tossed salad, and an ear of corn.  

Your goal, then, is to choose high-quality carbohydrates instead of low-quality carbs whenever possible, severely limiting — at the very least — if not avoiding completely, most low-quality carbs. 

How Much Carbohydrate Should You Eat? 

If you stick with high-quality carbs, can you eat as much as you want? Unfortunately, no. To best control your blood sugars, you have to moderate ALL carbs — even if they’re the best of the best carbohydrates. Your total carb intake should be limited to about 40 percent of your daily food intake. Speak with your doctor about carbohydrate counting, and what amount of carbohydrates is appropriate for you on a daily basis. 

Combining Carbohydrates with High-Quality Protein 

To further slow or prevent a blood-sugar rise, remember that, in general, carbs should be eaten together with high-quality protein. Some foods make it easy for you: They contain both high-quality carbohydrates and lean protein — lentils, beans, yogurts, milk, split peas, and soybeans, for example. 

  • Best Protein Picks: Skinless turkey and chicken, fish and shellfish, pork tenderloin, lean beef, egg whites, yogurt, milk, cheese, starchy beans (including black, navy, pinto, garbanzo, kidney), lentils, split peas, tofu, tempeh, soybeans, nuts and nut butters, seeds and seed butters. 

Healthy Fats vs. Harmful Fats 

All fats are not created equal — some can decrease your risk of diabetes and complications, while others are downright dangerous. Let’s talk about which fats to include first (and why), then we’ll discuss what to avoid. 

Incorporate Healthy Fat: Omega-3 and Monounsaturated Fats

Incorporating healthy fats into your diet is important for blood sugar control. Fat, as well as protein, blunts the rise in blood sugar at meals by slowing down the body’s absorption of carbohydrate.  

When it comes to overall health, the best fats are omega-3s and monounsaturated fats. Both improve cholesterol levels and other cardiovascular risk factors, so they’re a win-win for people with diabetes.  

  • Omega-3-Rich Foods: Wild salmon (fresh, canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, flaxseed (ground), chia seeds, walnuts, butternuts (white walnuts), seaweed, walnut oil, flaxseed oil, soybeans (edamame). 

Monounsaturated fats, found in olive oil and nuts, are generally considered among the healthiest of fats. Research into the effects of olive oil on diabetes has been limited, however, several well-controlled trials (including one in Denmark) found that when people swapped in more monounsaturated fats (think extra-virgin olive oil, olives, avocado) and reduced intakes of lower-quality carbs (white breads, pastries, sugary cereals), their fasting blood sugar, average glucose readings and even post-meal blood-sugar peaks improved. In short: choosing olive oil-rich, plant-based fats plus smart carbs is a delicious, food-first way to help support stable blood sugar. Monounsaturated fats also improve heart health—an especially important benefit for diabetics, who are at increased risk for heart disease and stroke.  

  • Monounsaturated Fat-Rich Foods: Olive oil and olives, avocado, macadamia nuts, hazelnuts, pecans, almonds, peanuts, cashews, Brazil nuts, pistachio nuts, pine nuts, peanut butter, and other nut butters.

To get more healthy fats in your diet, consider using olive oil for cooking, swapping steak for salmon, adding a thin slice of avocado to your next sandwich, tossing olives into your salad, and snacking on a handful of nuts instead of sweets. 

Avoid Saturated Fats.  

Saturated fats are found in animal-based foods, including meats, butter, whole-milk dairy products (including regular yogurt, cheese, and ice cream), and poultry skin. They are also found in some high-fat plant foods, including palm oil. Some studies have shown that eating a diet with lots of saturated fats can lead to insulin resistance and may increase the risk of diabetes by up to 20 percent. In addition, many studies confirm that saturated fats increase the risk of heart disease. 

Limit: butter, cream cheese, lard, sour cream, doughnuts, cake, cookies, white and milk chocolate, ice cream, pizza, cream- or cheese-based salad dressing, cheese sauce, cream sauces, animal shortenings, high-fat meats (including hamburgers, bologna, pepperoni, sausage, bacon, salami, pastrami, spareribs, and hot dogs), high-fat cuts of beef and pork, whole-milk dairy products 

Choose: lean meat only (including skinless chicken and turkey, lean beef, lean pork), fish and shellfish, reduced-fat dairy products, and soy foods (tofu, tempeh, soy milk, edamame). 

Other tips to reduce saturated fat intake:  

  • Always remove skin from poultry. 
  • If a food label lists palm oil and the saturated fat content is more than 2 grams per serving, put the package back on the shelf. 
  • Prepare foods by baking, roasting, broiling, boiling, poaching, steaming, grilling, or stir-frying in healthy oils, such as olive and avocado oil. 

Avoid Trans Fats 

 Trans fats are worse than saturated fats for diabetes and its associated complications. The main source of trans fat is partially hydrogenated oil, which is found in most stick margarines, as well as some packaged baked goods, snack foods, fried foods, and fast-food items. (Fortunately, most major fast-food chains have now gone trans fat–free.)  

Key Nutrients That May Help Manage or Reduce the Risk of Type 2 Diabetes 

When it comes to managing type 2 diabetes, or lowering your risk of developing it, what you eat matters just as much as how much you eat. In addition to balancing carbs, protein, and healthy fats, certain vitamins and minerals may offer extra blood sugar–stabilizing benefits. Below are some superstar nutrients worth adding to your plate (or talking to your doctor about), along with delicious food sources to help you get more of them naturally. 

Calcium and Vitamin D 

The Nurses’ Health Study — which followed more than 83,000 women for two decades — found that getting enough calcium and vitamin D may help lower the risk of developing type 2 diabetes. Women who met their daily needs for both nutrients had a 33 percent lower risk. Researchers are still sorting out the “why,” but vitamin D may support the cells in the pancreas that produce insulin, while calcium may play a role in insulin sensitivity. And since your body needs vitamin D to properly absorb calcium, it makes sense that they work best as a team. 

No matter where you are on the blood-sugar spectrum, from prevention to prediabetes to diabetes, these nutrients are important for overall health. Calcium also supports healthy blood pressure, which is especially meaningful for heart health. 

I encourage aiming for several servings of calcium-rich picks each day (like yogurt, milk, fortified plant milks, leafy greens, almonds, and tofu) and including vitamin D–rich foods when you can (such as fatty fish, eggs, mushrooms, and fortified dairy or plant milks). These simple, delicious choices help you naturally cover your bases. 

  • Best Vitamin D-Rich Foods: Wild salmon (fresh, canned), mackerel (not king), sardines, herring, milk, soy milk, fortified yogurt, egg yolks, UV-treated mushrooms 
  • Best Calcium-Rich Foods: Yogurt, milk, soy milk, cheese, tofu with calcium (check nutrition label), soybeans (edamame), bok choy, kale, collard greens, white beans, broccoli, almonds and almond butter. 

Magnesium 

Getting enough magnesium from food may help reduce your risk of type 2 diabetes (and better support glucose control if you already have it). Observational data show that people with higher dietary magnesium tend to have lower prevalence of diabetes and fewer complications over time. Whether you currently have diabetes or you’re trying to drive down your risk, strive to add more magnesium-rich foods to your diet. Because most people don’t get enough magnesium from food alone, consider taking a multivitamin that provides at least 25% DV of magnesium. 

  • Best Magnesium-Rich Foods: Pumpkin seeds, spinach, Swiss chard, amaranth, sunflower seeds, cashews, almonds, quinoa, tempeh, sweet potatoes, white potatoes, soybeans, millet, starchy beans (black, navy, pinto, kidney), artichoke hearts, peanuts, peanut butter, chickpeas (garbanzo beans), brown rice, whole-grain bread, sesame seeds, wheat germ, flaxseed. 

Lifestyle Tips for Better Blood Sugar Control: Hydration, Sleep, Stress, and Physical Activity 

Eating smart is essential when it comes to managing type 2 diabetes, but lifestyle habits also play a powerful role in stabilizing blood sugar and protecting your long-term health. In fact, small daily choices around hydration, rest, stress relief, and movement can add up to major results. Here’s how to give your body the support it needs: 

  • Stay hydrated: Water helps your body flush excess glucose, support kidney function, and keep everything running smoothly. Dehydration, on the other hand, can cause blood sugar to become more concentrated. Aim for around 8 cups of water a day. Unsweetened herbal teas, sparkling water, and water-rich foods like cucumbers and oranges can help you meet your goal. 
  • Sleep well: Lack of sleep can throw off your insulin sensitivity and lead to increased cravings for sugary, carb-heavy foods. Plus, it raises cortisol (a stress hormone), which can bump up blood sugar levels. Prioritize 7 to 9 hours of quality sleep each night. 
  • Keep stress in check: Chronic stress can raise blood sugar by triggering the body’s “fight or flight” response. Over time, elevated stress hormones like cortisol may make it harder for your body to use insulin effectively. 
  • Move your body: Exercise helps your muscles use glucose more efficiently, making it a powerful blood sugar–lowering tool. Even light activity can improve insulin sensitivity and stabilize levels throughout the day. Aim for at least 30 minutes of movement most days, but remember, it doesn’t have to be all at once. 

Eating well with diabetes is doable and delicious! With smart food choices, simple lifestyle tweaks, and a little planning, you can take charge of your blood sugar and feel amazing from the inside out. Check out my library of diabetes-friendly recipes for some delicious inspiration!