Foods to Keep Blood Sugar Steady

1. Oats

Oats are a powerhouse for blood sugar control, primarily due to their high content of soluble fiber known as beta-glucan. This specific fiber forms a gel-like substance in the digestive tract, which slows the absorption of glucose into the bloodstream and helps prevent rapid spikes in blood sugar levels. Studies show that people who consume oatmeal for breakfast experience a more gradual rise in blood sugar compared to those who eat sugary cereals, which can cause sharp increases and subsequent crashes (NCBI). To maximize oats’ benefits, it’s important to monitor portion sizes, as even healthy carbohydrates can impact glucose when eaten in excess. Additionally, be mindful of toppings—opt for fresh fruit, nuts, or seeds instead of sugar or syrup to keep your meal nutrient-rich and glycemic-friendly. Steel-cut or old-fashioned oats are preferred over instant varieties, as the latter are often more processed and may have added sweeteners. By making these simple adjustments, oats can be a satisfying, steadying breakfast that supports daily blood sugar management.

2. Lentils

Lentils are an excellent choice for promoting steady blood sugar levels due to their low glycemic index (GI) and high protein content. Foods with a low GI cause a slower, more gradual increase in blood sugar, reducing the risk of spikes and crashes. Lentils also provide substantial dietary fiber, which further helps modulate glucose absorption (NCBI). In contrast, white rice—a common staple—has a high GI and can lead to rapid elevation in blood sugar. Swapping white rice for lentils in meals can make a significant positive impact on glycemic control. Lentils are also rich in plant protein, which promotes satiety and muscle maintenance while minimizing blood sugar fluctuations. For easy incorporation, try adding cooked lentils to salads, blending them into soups, or using them as a base for grain bowls. Their mild, earthy flavor pairs well with herbs, spices, and a variety of vegetables. Regularly including lentils in your diet not only provides steady energy but also supports heart health and weight management, making them a versatile and valuable addition to any blood sugar-conscious eating plan.

3. Greek Yogurt

Greek yogurt stands out as a smart choice for blood sugar regulation thanks to its high protein content and beneficial probiotics. Compared to regular yogurt, Greek yogurt is strained more extensively, resulting in nearly double the protein content and a thicker, creamier texture (Healthline). This higher protein helps slow digestion and the absorption of carbohydrates, which can contribute to steadier blood glucose levels throughout the day. Additionally, Greek yogurt is rich in probiotics—live bacteria that support gut health and may indirectly influence glucose metabolism by reducing inflammation and improving insulin sensitivity (NCBI).

While flavored yogurts often contain significant amounts of added sugars that can cause blood sugar spikes, unsweetened Greek yogurt is a much better option for those aiming to keep glucose in check. For extra flavor and nutrients, consider topping your yogurt with a handful of nuts, seeds, or fresh berries instead of sugary granola or honey. By choosing unsweetened varieties, you harness Greek yogurt’s nutritional benefits without the drawbacks of hidden sugars, supporting a balanced approach to blood sugar management and overall well-being.

4. Nuts

Nuts, particularly almonds and walnuts, are nutritional powerhouses for blood sugar stability due to their combination of healthy fats, fiber, and plant-based protein. These nutrients work together to slow the absorption of carbohydrates, preventing rapid increases in blood glucose after meals (NCBI). Almonds, for example, are rich in monounsaturated fats and magnesium, both of which have been shown to improve insulin sensitivity. Walnuts, on the other hand, offer alpha-linolenic acid, a plant-based omega-3 fatty acid that supports heart health in addition to metabolic balance.

When compared to processed snack foods like chips, crackers, or cookies, nuts have a much lower glycemic load and provide lasting fullness, making them an excellent choice for snacking between meals. However, it’s important to keep portion sizes moderate, as nuts are calorie-dense and can contribute to weight gain if eaten in excess. A small handful (about 1 ounce or 28 grams) is typically sufficient to reap their benefits without overdoing the calories (American Heart Association). Choose unsalted and unflavored varieties for the healthiest option, and enjoy them as part of a balanced, blood sugar-friendly diet.

5. Quinoa

Quinoa is a standout whole grain for blood sugar stability, largely because it is a complete protein—containing all nine essential amino acids—and is high in dietary fiber. This unique profile helps slow the digestion and absorption of carbohydrates, promoting a gradual rise in blood sugar rather than the rapid spikes often caused by refined grains like white rice or pasta (NCBI). While refined grains are stripped of their fiber and nutrients during processing, quinoa retains these vital components, making it a more nourishing choice for those aiming to manage glucose levels.

Quinoa’s fiber content not only aids in blood sugar control but also supports digestive health and helps you feel full longer, reducing the temptation for high-sugar snacks between meals. Before cooking, it’s recommended to rinse quinoa thoroughly under cold water to remove its natural saponins—bitter compounds on the outer layer that can impart an unpleasant taste (Bon Appétit). Quinoa is also highly versatile: use it as a base for salads, in place of rice, or as a nourishing addition to soups and stews, making it easy to incorporate into a balanced, blood sugar-friendly diet.

6. Chia Seeds

Chia seeds are an exceptional food for blood sugar management, owing to their high content of soluble fiber and omega-3 fatty acids. When mixed with liquid, chia seeds form a gel-like consistency, which slows the absorption of carbohydrates and leads to a more gradual rise in blood glucose (NCBI). This makes them a far better choice than sugary desserts, which can cause rapid spikes and crashes in blood sugar. Additionally, chia seeds provide plant-based omega-3s (alpha-linolenic acid), which support heart health and may help reduce inflammation associated with metabolic disorders.

Chia pudding, made by soaking chia seeds in milk or a milk alternative, offers a healthy, satisfying alternative to traditional desserts. Unlike puddings or treats with added sugars and refined starches, chia pudding is naturally sweetened with fruit or a touch of natural sweetener, keeping the glycemic load low. It’s important to ensure adequate hydration when consuming chia seeds, as their high fiber content can absorb many times their weight in liquid. Drink plenty of water or pair chia with moist foods to prevent digestive discomfort (Healthline). Including chia seeds in your diet can be both delicious and beneficial for stable blood sugar.

7. Broccoli

Broccoli is a non-starchy vegetable renowned for its positive impact on blood sugar stability. It is high in fiber, which slows the digestion of carbohydrates and helps maintain balanced glucose levels after meals. In addition to fiber, broccoli contains sulforaphane—a natural plant compound with antioxidant and anti-inflammatory properties that may help improve insulin sensitivity and reduce the risk of developing type 2 diabetes (NCBI). Unlike starchy vegetables such as potatoes or corn, which can cause more significant elevations in blood sugar, broccoli offers a low glycemic load and is packed with vitamins, minerals, and phytochemicals.

Research suggests that sulforaphane, found abundantly in cruciferous vegetables like broccoli, may play a role in supporting metabolic health and reducing oxidative stress associated with blood sugar imbalances (Healthline). To preserve the maximum amount of nutrients, it is best to steam broccoli rather than boil or overcook it, as excessive heat can diminish its vitamin C and sulforaphane content. Enjoy broccoli as a side dish, in stir-fries, or tossed into salads to reap its blood sugar-friendly benefits and enhance your overall nutrition.

8. Apples

Apples are an excellent fruit choice for maintaining steady blood sugar, thanks to their high fiber content and abundance of polyphenols. The soluble fiber in apples, particularly pectin, forms a gel in the digestive tract that slows the absorption of sugars, resulting in a more gradual increase in blood glucose levels (NCBI). Polyphenols, which are powerful plant compounds found in apples, may further support blood sugar control by improving insulin sensitivity and reducing oxidative stress (Healthline).

Whole apples are far superior to fruit juices when it comes to blood sugar management. Juice lacks fiber and is often concentrated, leading to rapid sugar absorption and potential spikes in blood glucose. Eating the whole fruit, especially with the skin on, maximizes the intake of both fiber and beneficial polyphenols, as much of these nutrients are found in the peel. For best results, choose fresh, whole apples as a snack or slice them into salads and oatmeal. By incorporating apples into your diet in their natural form, you can enjoy their sweet flavor while supporting long-term blood sugar stability.

9. Sweet Potatoes

Sweet potatoes are a nutritious starchy vegetable that can help keep blood sugar levels more stable compared to white potatoes. They have a lower glycemic index, which means they cause a slower, more controlled rise in blood glucose (NCBI). This is largely due to their higher fiber content and the presence of compounds such as carotenoids and anthocyanins, which may support insulin sensitivity. For instance, roasting sweet potatoes—as opposed to boiling or mashing—can further help maintain a lower glycemic load, preserving their natural sweetness and nutrients without the need for added sugars or fats.

While sweet potatoes are a better option than white potatoes, it’s still important to practice portion control. Overconsumption of any carbohydrate-rich food can lead to unwanted blood sugar spikes. A typical serving is about half a medium sweet potato. Try pairing roasted sweet potato slices with protein-rich foods, such as grilled chicken or beans, and a side of non-starchy vegetables for a balanced meal. Their vibrant color and natural flavor make sweet potatoes a delicious and healthy addition to a blood sugar-conscious diet (Healthline).

10. Berries

Berries—including strawberries, blueberries, raspberries, and blackberries—are among the best fruits for maintaining steady blood sugar. Packed with dietary fiber and powerful antioxidants such as anthocyanins and vitamin C, berries help slow the absorption of sugar into the bloodstream, preventing rapid spikes (NCBI). Their low glycemic index makes them a safer choice compared to many other fruits. For example, blueberries provide more fiber and antioxidants per serving than grapes, which tend to have a higher sugar content and a quicker impact on blood glucose (Healthline).

Berries can be enjoyed fresh or frozen and make a delicious, nutrient-rich snack. To further support blood sugar stability, try pairing a handful of berries with a source of protein, such as Greek yogurt, cottage cheese, or a small portion of nuts. This combination slows digestion and extends satiety, making it ideal for snacks or breakfast. Whether tossed into oatmeal, blended into smoothies, or eaten on their own, berries offer a sweet and satisfying way to support metabolic health without the blood sugar spikes associated with higher-sugar fruits.

11. Brown Rice

Brown rice is a whole grain that offers significant advantages for blood sugar management compared to white rice. Unlike white rice, which has been stripped of its bran and germ layers, brown rice retains its natural fiber and nutrients. This higher fiber content slows the digestion and absorption of carbohydrates, leading to a more gradual and controlled increase in blood glucose levels (NCBI). Studies have shown that regularly substituting brown rice for white rice can help lower the risk of developing type 2 diabetes and support better glycemic control in those already managing blood sugar issues.

To maximize the benefits of brown rice, consider pairing it with lean proteins such as grilled chicken, fish, tofu, or legumes. Protein helps further slow the absorption of carbohydrates and promotes prolonged satiety, making meals more filling and less likely to cause blood sugar spikes. Brown rice’s nutty flavor and chewy texture also make it an excellent base for a variety of dishes, from stir-fries to grain bowls. By making the switch from white to brown rice and balancing your plate, you can enjoy satisfying meals that support long-term metabolic health (Healthline).

12. Avocado

Avocado is a nutrient-dense fruit celebrated for its high content of healthy monounsaturated fats, which play a significant role in supporting blood sugar stability. These fats slow the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood glucose levels after meals (NCBI). Unlike traditional spreads such as butter or mayonnaise, which are high in saturated fats and can negatively impact heart health, avocado offers a heart-healthy alternative that delivers creamy texture and rich flavor without added cholesterol or artificial ingredients.

Avocado also provides dietary fiber, vitamins, minerals, and antioxidants that further support metabolic health. Its versatility makes it easy to add to salads, sandwiches, or smoothies as a nutritious replacement for less healthy fats. However, it’s important to be mindful of portion sizes, as avocado is calorie-dense. A recommended serving is about one-third to one-half of a medium avocado. Overconsumption can contribute to excessive calorie intake, which may affect weight management and, indirectly, blood sugar control. By using avocado as a substitute for butter or mayo and keeping servings moderate, you can enjoy its creamy taste and health benefits as part of a balanced, blood sugar-friendly diet (Healthline).

13. Eggs

Eggs are a nutrient-rich food that supports blood sugar stability primarily through their high-quality protein content. One large egg contains about 6 grams of complete protein, which helps slow gastric emptying and reduces the rapid absorption of glucose into the bloodstream (NCBI). In addition to protein, eggs deliver essential vitamins and minerals such as vitamin D, B12, selenium, and choline, which collectively support overall metabolic health. When compared to high-carbohydrate breakfast options like bagels, pastries, or sweetened cereals, eggs have a much lower glycemic impact and are associated with more stable energy levels throughout the morning (Healthline).

To maximize the benefits of eggs for blood sugar management, it’s important to choose healthy cooking methods. Opt for boiling, poaching, or scrambling eggs with minimal added fats instead of frying them in butter or oil, which can increase the meal’s calorie and saturated fat content. Pair eggs with non-starchy vegetables for a balanced, nutrient-packed meal. By making eggs a regular part of your breakfast or lunch routine and preparing them healthfully, you can enjoy sustained satiety and better blood sugar control as part of a balanced diet.

14. Leafy Greens

Leafy greens such as spinach and kale are exceptional choices for maintaining stable blood sugar levels, thanks to their high fiber and magnesium content. Fiber slows the digestion and absorption of carbohydrates, promoting a more gradual rise in blood glucose after meals. Magnesium, an essential mineral found abundantly in these greens, has been linked to improved insulin sensitivity and reduced risk of type 2 diabetes (NCBI). In contrast, iceberg lettuce contains far less fiber and micronutrients, offering limited benefit for blood sugar management.

Spinach and kale are also rich in antioxidants like lutein and beta-carotene, which support overall health and help combat oxidative stress associated with metabolic disorders. These greens are highly versatile and can be easily incorporated into a variety of dishes. Add a generous handful to smoothies for a nutrient boost, toss them into salads, or stir them into soups and omelets for added texture and nutrition. Their mild flavor and potent health benefits make leafy greens an easy and effective addition to any balanced diet focused on blood sugar stability (Healthline).

15. Beans

Beans, including black beans, kidney beans, and chickpeas, are excellent for blood sugar management due to their high fiber and protein content. The combination of soluble fiber and plant-based protein helps slow the digestion of carbohydrates, resulting in a gradual rise in blood glucose levels rather than abrupt spikes (NCBI). This makes beans a valuable component of a blood sugar-friendly diet, supporting sustained energy and satiety throughout the day.

It’s important to distinguish plain cooked beans from canned varieties like baked beans, which are often packed in sugary sauces. These added sugars can negate the blood sugar benefits of beans and lead to unwanted glucose surges (Healthline). For the healthiest option, choose dried beans and soak them before cooking, which can reduce some of the natural compounds that can cause digestive discomfort and enhance their texture. If using canned beans, opt for those labeled “no added sugar” and “low sodium,” and rinse them thoroughly to remove excess salt. Incorporate beans into salads, soups, or grain bowls for a hearty and balanced meal that supports long-term metabolic health.

16. Barley

Barley is a whole grain rich in beta-glucan, a type of soluble fiber that plays a pivotal role in stabilizing blood sugar levels. Beta-glucan forms a viscous gel in the digestive tract, slowing carbohydrate absorption and moderating the post-meal rise in blood glucose (NCBI). This property makes barley markedly superior to refined grains like white bread, which are rapidly digested and can trigger sharp blood sugar spikes. In addition to its fiber, barley offers vitamins and minerals such as manganese, selenium, and magnesium, which further support metabolic and cardiovascular health.

Barley’s chewy texture and nutty flavor make it a versatile ingredient, particularly in soups and stews where it gradually releases energy over time. Incorporating barley into meals helps sustain satiety and provides a steady supply of glucose to the body, reducing the likelihood of energy crashes. For the best results, opt for hulled or pearl barley instead of quick-cooking varieties, as they contain more intact fiber and nutrients. By replacing white bread or other refined grains with barley, especially in hearty soups, you can enjoy a satisfying meal that promotes long-lasting, steady blood sugar levels (Healthline).

17. Carrots

Carrots are an excellent vegetable for supporting blood sugar stability due to their low glycemic load and high vitamin A content. While carrots do contain some natural sugars, their overall impact on blood glucose is modest, especially when consumed in whole, raw form. A serving of raw carrot sticks provides fiber and water, which together help slow the absorption of sugars and support satiety (NCBI). Carrots are also rich in beta-carotene, a precursor to vitamin A, which is vital for immune function and eye health.

In contrast, carrot juice lacks fiber and is more concentrated in natural sugars, making it more likely to cause a rapid increase in blood sugar. For a healthier snack, opt for raw carrot sticks rather than juice or highly processed options. Pairing carrots with a healthy dip such as hummus, Greek yogurt-based dip, or nut butter adds protein and healthy fats, further slowing digestion and promoting balanced glucose levels (Healthline). By enjoying carrots in their whole form and combining them with nutrient-dense dips, you can create a satisfying, blood sugar-friendly snack.

18. Pears

Pears are a delicious and nutritious fruit that can help maintain steady blood sugar levels thanks to their high soluble fiber content and a wealth of antioxidants. The fiber in pears slows the absorption of sugars in the digestive system, resulting in a more gradual increase in blood glucose and promoting prolonged satiety (NCBI). Pears are also rich in antioxidants such as vitamin C and polyphenols, which may help reduce inflammation and support overall metabolic health.

It is important to differentiate between whole, fresh pears and canned pears in syrup. Canned pears are typically bathed in sugary syrup, which dramatically increases their glycemic impact and undermines their health benefits. In contrast, whole pears provide natural sweetness without added sugars and are best enjoyed fresh and unpeeled. Much of a pear’s fiber and antioxidants are concentrated in the skin, so eating pears with the skin on maximizes their nutritional value (Healthline). Try slicing pears into salads, pairing them with cheese, or enjoying them as a simple snack to benefit from their gentle effect on blood sugar and their rich, satisfying flavor.

19. Salmon

Salmon is an excellent food choice for supporting blood sugar stability, primarily due to its rich content of omega-3 fatty acids and high-quality protein. Omega-3s, specifically EPA and DHA, have been shown to reduce inflammation and improve insulin sensitivity, which are important factors in managing blood glucose and reducing the risk of metabolic disorders (NCBI). The substantial protein in salmon also helps slow the digestion of carbohydrates, resulting in a more gradual rise in blood sugar after meals.

When compared to breaded or fried fish, fresh salmon is a far healthier option. Breaded fish often contains refined flours and unhealthy fats, which can lead to higher blood sugar spikes and offer fewer nutritional benefits. For optimal results, prepare salmon by grilling, baking, or broiling instead of frying. These methods preserve the healthy fats and delicate nutrients in the fish without adding unnecessary calories or processed ingredients (Healthline). Pair salmon with fiber-rich vegetables or whole grains for a balanced, blood sugar-friendly meal that is both satisfying and delicious.

20. Chickpeas

Chickpeas, also known as garbanzo beans, are a valuable addition to any diet focused on keeping blood sugar steady. Their impressive combination of fiber and plant-based protein helps slow the absorption of carbohydrates, leading to a slower and more gradual rise in blood glucose after meals (NCBI). Chickpeas are also rich in vitamins, minerals, and antioxidants, all of which support overall metabolic health and satiety.

One of the most popular ways to enjoy chickpeas is in the form of hummus—a creamy, flavorful dip made by blending cooked chickpeas with olive oil, tahini, lemon juice, and garlic. Hummus offers a healthier alternative to many creamy dips that are high in saturated fat and often contain added sugars. It pairs well with raw vegetables or whole grain crackers for a nutrient-dense, blood sugar-friendly snack (Healthline). When using canned chickpeas, it’s a good idea to rinse them thoroughly under water to remove excess sodium, which can be present in significant amounts. Including chickpeas in salads, stews, or as hummus helps promote longer-lasting energy and balanced blood sugar levels.

21. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a nutrient-rich snack that can aid in maintaining steady blood sugar levels. They are an excellent source of magnesium, a mineral that plays a crucial role in glucose metabolism and insulin function. Research suggests adequate magnesium intake is associated with a lower risk of type 2 diabetes and improved insulin sensitivity (NCBI). In addition to magnesium, pumpkin seeds contain healthy unsaturated fats and a moderate amount of protein, both of which contribute to prolonged satiety and a slower release of glucose into the bloodstream.

Choosing roasted pumpkin seeds over processed snack foods like chips is a smart strategy for blood sugar management. Unlike chips, which are often high in refined carbohydrates, unhealthy fats, and sodium, pumpkin seeds provide a satisfying crunch along with beneficial nutrients. For a healthy snack, enjoy a small handful (about one ounce) of unsalted, roasted pumpkin seeds on their own, or sprinkle them over salads, yogurt, or oatmeal for added texture and nutrition (Healthline). By incorporating pumpkin seeds into your snack routine, you can help promote better glycemic control and overall wellness.

22. Bell Peppers

Bell peppers are a colorful and nutrient-dense vegetable that can support stable blood sugar levels. They are particularly high in vitamin C, an antioxidant that supports immune function and may help reduce inflammation linked to metabolic disorders (NCBI). Bell peppers also provide a good amount of dietary fiber, which slows the absorption of sugars in the digestive tract and helps prevent rapid spikes in blood glucose. Their low calorie and carbohydrate content make them a smart addition to a blood sugar-friendly diet.

Raw bell peppers are especially beneficial, offering a crisp texture and maximum retention of vitamins and antioxidants. In contrast, fried peppers—often cooked in excessive oil or combined with batter—can add unnecessary calories and unhealthy fats that may undermine blood sugar control. For best results, enjoy bell peppers in their raw form as part of salads or cut into sticks for a crunchy snack. You can also add them to stir-fries, where a brief sauté preserves their nutrients and adds color and flavor to meals (Healthline). By incorporating more bell peppers into your routine, you’ll boost both nutrition and blood sugar stability.

23. Cottage Cheese

Cottage cheese is a high-protein dairy option that can be very effective in supporting steady blood sugar levels. Its protein content helps slow the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood glucose after meals or snacks (NCBI). Cottage cheese is also rich in calcium and contains minimal carbohydrates, making it suitable for those who are mindful of their glycemic intake.

When compared to flavored yogurts, which often contain added sugars that can quickly elevate blood sugar, plain cottage cheese is a much better choice. Its naturally mild flavor pairs well with both sweet and savory additions. For a balanced and satisfying snack, try combining cottage cheese with fresh fruit such as berries, sliced pears, or peaches. This pairing provides fiber and antioxidants from the fruit while the protein in cottage cheese helps moderate the overall glycemic response (Healthline). Whether enjoyed as a snack or a breakfast component, cottage cheese offers a versatile, filling, and blood sugar-friendly alternative to sweetened dairy products.

24. Buckwheat

Buckwheat is a nutrient-dense pseudo-grain that can help keep blood sugar levels steady, thanks to its high fiber and magnesium content. The fiber in buckwheat slows the absorption of carbohydrates, leading to a more gradual increase in blood glucose after meals. Magnesium, an essential mineral found abundantly in buckwheat, supports insulin function and may reduce the risk of developing type 2 diabetes (NCBI). Buckwheat also provides antioxidants such as rutin, which may further improve metabolic health.

When used to make pancakes or other baked goods, buckwheat flour offers significant advantages over refined white flour. Buckwheat pancakes have a lower glycemic index and provide longer-lasting energy, as opposed to traditional white flour pancakes, which are quickly digested and can lead to spikes in blood sugar. Additionally, buckwheat is naturally gluten-free, making it an excellent choice for those with celiac disease or gluten intolerance (Healthline). Try making pancakes, porridge, or grain bowls with buckwheat to enjoy its nutty flavor and blood sugar-friendly properties. Its versatility and health benefits make it a valuable addition to any balanced diet.

25. Tomatoes

Tomatoes are a low-calorie, nutrient-rich food that supports blood sugar stability through their content of lycopene and vitamin C. Lycopene is a powerful antioxidant that may help reduce inflammation and lower the risk of chronic diseases, while vitamin C supports immune health and aids in protecting cells from oxidative stress (NCBI). The fiber present in whole tomatoes also contributes to a slower absorption of sugars, making them an ideal component of a blood sugar-friendly diet.

It’s important to distinguish between fresh tomatoes and processed tomato products like ketchup. Ketchup is often high in added sugars and sodium, which can cause rapid blood sugar spikes and detract from the health benefits of tomatoes. In contrast, fresh tomatoes offer natural sweetness, hydration, and nutrients without unnecessary additives (Healthline). For optimal benefit, include fresh tomatoes in salads, sandwiches, or roast them to enhance their flavor and antioxidant content. Roasted tomatoes make a delicious addition to grain bowls, pasta dishes, or as a vibrant side. Incorporating fresh or lightly cooked tomatoes into your meals can help you enjoy their healthful properties while keeping blood sugar levels steady.

26. Flaxseed

Flaxseed is a powerhouse food for blood sugar management, packed with lignans, plant-based omega-3 fatty acids (ALA), and soluble fiber. Lignans are unique polyphenols that act as antioxidants and may help improve insulin sensitivity while reducing inflammation (NCBI). The omega-3 content in flaxseed supports heart health and has been associated with reduced risk of metabolic syndrome. Additionally, the high fiber content in ground flaxseed slows the absorption of carbohydrates, helping to maintain more even blood glucose levels after meals.

Unlike processed breakfast bars, which often contain refined grains and added sugars leading to rapid blood sugar spikes, ground flaxseed offers a minimally processed, nutrient-rich option that supports metabolic stability. For best results, flaxseed should be ground before eating, as whole seeds may pass through the digestive tract undigested and their nutrients remain unavailable. Sprinkle ground flaxseed on oatmeal, yogurt, or smoothies, or add it to baked goods for a nutrition boost (Healthline). Incorporating ground flaxseed into your daily routine can help support steady blood sugar, heart health, and overall wellness.

27. Edamame

Edamame, or young soybeans, are a nutrient-dense snack packed with both protein and fiber, making them an ideal choice for supporting stable blood sugar levels. The protein in edamame helps slow the digestion of carbohydrates, while the fiber content further regulates the absorption of glucose into the bloodstream (NCBI). This powerful combination promotes satiety and helps prevent the blood sugar spikes and crashes that can occur with more processed snacks.

Compared to potato chips, which are high in refined carbohydrates, unhealthy fats, and sodium, edamame offers a naturally low-glycemic, nutrient-rich alternative. Potato chips can quickly elevate blood sugar and offer little nutritional value, whereas edamame provides essential vitamins and minerals such as folate, vitamin K, and iron. For the healthiest snack, enjoy edamame boiled or steamed and lightly sprinkled with sea salt or your favorite seasoning (Healthline). You can also add shelled edamame to salads, stir-fries, or grain bowls for extra protein and texture. Regularly including edamame in your snack rotation supports blood sugar control, boosts nutrition, and satisfies hunger in a wholesome way.

28. Plums

Plums are a flavorful fruit with a low glycemic index, making them a wise choice for blood sugar management. Their natural fiber content slows the absorption of sugars and contributes to a more gradual rise in blood glucose after eating. Plums are also rich in antioxidants, particularly vitamin C and phenolic compounds, which help combat oxidative stress and may support overall metabolic health (NCBI).

It’s important to distinguish between fresh plums and dried prunes. While both offer health benefits, prunes are much more concentrated in natural sugars and calories due to dehydration, which can lead to a quicker impact on blood sugar if consumed in excess (Healthline). Fresh plums, on the other hand, provide hydration and a lower calorie density, making them a preferable snack for those monitoring glucose levels. Regardless of form, moderation is key; even naturally sweet fruits can affect blood sugar if eaten in large amounts. Enjoy plums as a refreshing snack on their own, sliced into salads, or paired with a small handful of nuts to further blunt any potential glucose spike.

29. Sardines

Sardines are a nutrient-rich fish that offer substantial benefits for blood sugar control, thanks to their high omega-3 fatty acid and protein content. Omega-3s, particularly EPA and DHA, have been shown to reduce inflammation and may improve insulin sensitivity, which is important for maintaining healthy glucose levels (NCBI). The protein in sardines helps slow the digestion of carbohydrates, resulting in a steadier release of glucose into the bloodstream and prolonged satiety.

When choosing sardines, canned varieties are a convenient and affordable option. They are generally packed in water, olive oil, or tomato sauce, all of which help preserve their nutrients. In contrast, fried fish is often coated in refined flour and cooked in unhealthy oils, which can add unnecessary calories and negatively impact blood sugar control. It is also important to check the sodium content on canned sardine labels, as some brands may add significant amounts of salt for preservation. Opt for low-sodium options when possible (Healthline). Enjoy sardines on whole grain toast, in salads, or as a protein-rich snack to support blood sugar stability and overall wellness.

30. Whole Wheat Pasta

Whole wheat pasta is a smart carbohydrate choice for those seeking to maintain steady blood sugar levels. Its higher fiber content compared to traditional white pasta means it is digested more slowly, resulting in a more gradual release of glucose into the bloodstream (NCBI). The fiber in whole wheat pasta also promotes satiety and helps support digestive health, making it a more filling and nutritious option overall.

In contrast, white pasta is made from refined flour with most of the fiber and nutrients removed. This leads to a higher glycemic index and a faster spike in blood sugar levels after eating. To further reduce the glycemic impact of pasta, it is recommended to cook whole wheat pasta al dente, or slightly firm to the bite. Al dente pasta is digested more slowly than overcooked pasta, which can help keep post-meal blood sugar levels more stable (Healthline). Pair whole wheat pasta with lean proteins and plenty of non-starchy vegetables for a balanced, blood sugar-friendly meal that provides lasting energy and satisfaction.

31. Raspberries

Raspberries are an exceptional fruit for blood sugar management, primarily due to their remarkably high fiber content and rich supply of vitamin C. One cup of raspberries contains about 8 grams of fiber, which slows the digestion and absorption of sugars, resulting in a more gradual rise in blood glucose (NCBI). Vitamin C acts as an antioxidant, helping to reduce inflammation and support immune health—additional benefits for those managing metabolic health.

Compared to higher-sugar fruits such as bananas or mangoes, raspberries have a much lower glycemic index and sugar content, making them a safer choice for individuals watching their blood sugar. The combination of fiber and natural sweetness allows you to enjoy a flavorful snack or addition to meals without the risk of significant glucose spikes (Healthline). Raspberries are versatile and easy to incorporate into your diet; try adding them to Greek yogurt, cottage cheese, oatmeal, or whole grain cereals for a nutrient boost. Their vibrant color and tart flavor make them a delicious, blood sugar-friendly way to satisfy your sweet tooth while supporting overall wellness.

32. Chicken Breast

Chicken breast is a lean source of high-quality protein that supports blood sugar stability by promoting satiety and slowing the absorption of carbohydrates when eaten as part of a balanced meal. Its low fat content, especially when skinless, makes it a heart-healthy option for those focused on overall wellness and metabolic health (NCBI). Protein-rich foods like chicken breast help regulate blood glucose by reducing post-meal spikes and providing sustained energy throughout the day.

In contrast, breaded or fried chicken contains added refined carbohydrates and unhealthy fats, which can contribute to blood sugar spikes and increase calorie intake. Breaded chicken is often deep-fried, further increasing its saturated fat content and reducing its health benefits. For the best results, prepare chicken breast by grilling, baking, or poaching, using herbs and spices for flavor instead of heavy sauces or breading (Healthline). Pair grilled or baked chicken breast with non-starchy vegetables and whole grains for a well-rounded, blood sugar-friendly meal. By choosing lean, minimally processed chicken breast and healthy cooking techniques, you can enjoy satisfying, nutritious meals that support steady glucose levels.

33. Cauliflower

Cauliflower is a versatile, non-starchy vegetable that offers impressive benefits for blood sugar management. It is high in fiber, which slows the absorption of carbohydrates and promotes more stable blood glucose levels after meals. In addition, cauliflower is rich in vitamin C, an antioxidant that supports immune function and helps reduce inflammation (NCBI). Its mild flavor and satisfying texture make it an excellent substitute for higher-carb foods.

One popular way to enjoy cauliflower is as a replacement for mashed potatoes. Mashed cauliflower contains far fewer carbohydrates and calories than traditional mashed potatoes, making it a blood sugar-friendly alternative that still delivers a creamy, comforting experience (Healthline). Simply steam or boil cauliflower, then blend it with a touch of olive oil, garlic, and herbs for a nutritious side dish. Roasting cauliflower florets with your favorite spices is another delicious way to enhance their natural sweetness and crunch. Whether mashed, roasted, or added to soups and stir-fries, cauliflower is a smart, satisfying choice for those seeking to keep blood sugar steady and meals exciting.

34. Spinach

Spinach is a nutrient-dense leafy green packed with magnesium and fiber, two nutrients that play a significant role in blood sugar regulation. Magnesium supports insulin sensitivity and glucose metabolism, while the fiber in spinach slows carbohydrate absorption, helping to prevent blood sugar spikes after meals (NCBI). Spinach is also rich in vitamins A, C, and K, and contains various phytonutrients that contribute to overall metabolic health and reduce inflammation.

When comparing fresh and frozen spinach, both options retain most of their nutritional value, making them excellent choices for a blood sugar-friendly diet. Fresh spinach can be a crisp addition to salads or sandwiches, while frozen spinach is convenient and works well in cooked dishes without much loss of vitamins or minerals (Healthline). For easy ways to incorporate spinach into your meals, try adding a handful to omelets, smoothies, soups, or stir-fries. Its mild flavor blends seamlessly with a variety of foods. By making spinach a regular part of your diet—whether fresh or frozen—you can boost your intake of essential nutrients that help keep blood sugar levels steady and support overall wellness.

35. Oranges

Whole oranges are a nutritious fruit that can support steady blood sugar levels, thanks to their high vitamin C and fiber content. Vitamin C acts as a powerful antioxidant, aiding immune function and protecting cells from oxidative stress, while the soluble fiber in oranges slows the absorption of sugars, resulting in a more gradual rise in blood glucose (NCBI). The fiber also promotes satiety, making oranges a satisfying snack that helps curb cravings for more sugary foods.

It’s important to distinguish between eating whole oranges and drinking orange juice. Orange juice, even when labeled “100% juice,” lacks the fiber found in the whole fruit and delivers a concentrated dose of sugars that can lead to rapid spikes in blood sugar (Healthline). For better glycemic control, it’s best to enjoy oranges in their natural form by eating the segments and including the fibrous membranes. Whole oranges also provide hydration, vitamins, and a refreshing, sweet flavor without the drawbacks of added sugars. Enjoy oranges as a snack, in fruit salads, or paired with a handful of nuts for a balanced, blood sugar-friendly treat.

36. Peas

Peas are a versatile legume packed with both protein and dietary fiber, offering significant benefits for blood sugar stability. The protein in peas helps slow the digestion and absorption of carbohydrates, while the fiber content supports a gradual rise in blood glucose after meals (NCBI). Peas also provide essential vitamins and minerals, including vitamin K, vitamin C, and folate, which contribute to overall metabolic and immune health.

It’s important to distinguish simple cooked or fresh peas from rich preparations such as creamed peas. Creamed peas are often made with butter, cream, and flour, which can add unnecessary saturated fat and refined carbohydrates that may negatively impact blood sugar control. In contrast, plain peas retain their natural fiber and nutrients without added sugars or fats (Healthline). For easy and healthy meal additions, toss peas into stir-fries, salads, or whole grain bowls. Their subtle sweetness and vibrant color can enhance the flavor and nutrition of many dishes. By regularly incorporating peas into your meals, you can enjoy their blood sugar-friendly benefits and support overall dietary balance.

37. Mushrooms

Mushrooms are an excellent addition to a blood sugar-friendly diet thanks to their low calorie count and impressive nutrient profile. They are rich in B vitamins, selenium, potassium, and antioxidants, all of which support overall metabolic and immune health. Mushrooms are naturally low in carbohydrates and contain both soluble and insoluble fiber, which can help slow the absorption of glucose and maintain more stable blood sugar levels (NCBI). Their umami flavor and meaty texture also make them a satisfying, plant-based alternative to heavier, more processed foods.

Compared to processed meat substitutes—which may be high in refined starches, sodium, and additives—fresh mushrooms are a whole-food option that delivers essential nutrients without unnecessary fillers or sugars (Healthline). For delicious and healthy results, incorporate mushrooms into stir-fries, salads, or omelets. Sautéing or roasting mushrooms brings out their natural flavors and makes them a versatile component in a variety of dishes. By including mushrooms regularly in your diet, you can enjoy their unique taste and nutritional benefits while supporting blood sugar stability and overall wellness.

38. Grapefruit

Grapefruit is a refreshing citrus fruit with a lower glycemic index, making it a smart choice for supporting stable blood sugar levels. Its moderate sugar content, combined with a high amount of fiber, results in a slower and more controlled release of glucose into the bloodstream. Grapefruit is also an excellent source of vitamin C, providing antioxidant benefits and supporting immune health (NCBI). These qualities make fresh grapefruit segments a nutritious addition to a blood sugar-friendly diet.

It is important to differentiate between whole grapefruit and grapefruit juice. Like other fruit juices, grapefruit juice lacks the fiber of the whole fruit and delivers a concentrated dose of sugar, which can cause rapid spikes in blood glucose (Healthline). For optimal glycemic control, enjoy grapefruit in its whole form, either on its own or added to salads. However, grapefruit can interact with certain medications—such as statins and some blood pressure drugs—by affecting how they are metabolized in the body. Always consult with your healthcare provider before adding grapefruit to your diet if you are taking prescription medications.

39. Pumpkin

Pumpkin is a nutrient-dense vegetable that offers notable benefits for blood sugar regulation. It is rich in dietary fiber, which helps slow the absorption of carbohydrates and promotes a gradual rise in blood glucose after meals. Additionally, pumpkin is high in beta-carotene, a potent antioxidant and precursor to vitamin A that supports immune health and reduces oxidative stress (NCBI). Pumpkin’s combination of fiber and antioxidants makes it a smart addition to a blood sugar-friendly diet.

It’s important to distinguish between plain pumpkin puree and pumpkin pie filling. While pumpkin puree is simply cooked and mashed pumpkin with no added sugars, pumpkin pie filling is typically sweetened and spiced, resulting in significantly higher sugar content and a greater impact on blood glucose (Healthline). For best results, use plain pumpkin puree in soups, stews, or baked goods, or roast fresh pumpkin cubes with a touch of olive oil and spices for a savory side dish. These preparations capture pumpkin’s natural sweetness and nutrients without unnecessary sugar, helping to support steady blood sugar levels and overall wellness.

40. Turkey

Turkey is an excellent source of lean protein, making it a valuable addition to a blood sugar-conscious diet. Skinless turkey breast, in particular, is low in fat and provides high-quality protein that promotes satiety and slows the absorption of carbohydrates when included in balanced meals (NCBI). Regular consumption of lean protein has been shown to help regulate blood sugar levels, support muscle maintenance, and aid in weight management—key factors for metabolic health.

It’s important to distinguish between fresh turkey breast and processed deli meats. Many deli turkey products contain added sodium, preservatives, and sometimes sugars, which can detract from their nutritional value and even contribute to blood sugar spikes (Healthline). For the healthiest option, choose freshly roasted or cooked turkey breast instead of highly processed varieties. Sliced turkey breast can be used as a protein-rich sandwich filling along with whole grain bread and plenty of vegetables, or added to salads and wraps. By opting for minimally processed turkey and pairing it with fiber-rich foods, you can enjoy satisfying, blood sugar-friendly meals that support overall well-being.

41. Zucchini

Zucchini is a low-calorie, high-fiber vegetable that can play a valuable role in maintaining stable blood sugar levels. With its high water content and natural fiber, zucchini helps slow digestion and the absorption of sugars, resulting in a steady glycemic response after meals (NCBI). Zucchini is also a good source of vitamin C, potassium, and various antioxidants, all of which support metabolic and overall health.

One innovative way to enjoy zucchini is by spiralizing it into “zoodles” as a substitute for traditional pasta. Unlike regular pasta, which is high in refined carbohydrates and can cause blood sugar spikes, spiralized zucchini offers a similar texture and visual appeal with a fraction of the calories and carbs (Healthline). This makes it especially useful for those seeking to reduce their carbohydrate intake or manage blood sugar more effectively. Zucchini can be grilled, sautéed, or even eaten raw in salads for added crunch and nutrition. Incorporating zucchini into meals as a pasta alternative or flavorful side dish is a delicious, blood sugar-friendly way to add variety and nutrients to your diet.

42. Pearled Farro

Pearled farro is an ancient grain that offers valuable benefits for blood sugar management, thanks to its impressive fiber content and slow-digesting carbohydrates. As a whole grain, farro contains more fiber and nutrients than refined grains, which helps moderate the absorption of glucose and leads to a steadier rise in blood sugar after meals (NCBI). Farro is also a source of plant-based protein, magnesium, and antioxidants, all of which contribute to improved insulin sensitivity and overall metabolic health.

When compared to white rice, which is quickly digested and can cause rapid blood sugar spikes, pearled farro provides longer-lasting energy and greater satiety (Healthline). Its chewy texture and nutty flavor make farro a versatile base for a variety of dishes. Try adding cooked pearled farro to salads or soups, where it complements vegetables, legumes, and lean proteins for a balanced, nutrient-rich meal. By incorporating ancient grains like pearled farro into your diet in place of refined grains, you can support better blood sugar control, enjoy diverse flavors, and increase the nutritional value of your meals.

43. Tofu

Tofu is a versatile, plant-based protein that supports blood sugar stability and overall metabolic health. Made from soybeans, tofu is naturally low in carbohydrates and rich in complete protein, which helps slow the absorption of glucose and promotes satiety after meals (NCBI). In addition to protein, tofu contains isoflavones—plant compounds that may improve insulin sensitivity and have antioxidant properties, potentially reducing inflammation and supporting long-term health.

Compared to many processed meat alternatives, which can be high in refined starches, sodium, and additives, tofu is a minimally processed option that provides clean nutrition and steady energy (Healthline). For best flavor and texture, press tofu to remove excess moisture and marinate it in herbs, spices, or low-sodium sauces before cooking. Tofu can be grilled, baked, stir-fried, or added to soups and salads, making it a flexible ingredient in a variety of cuisines. By choosing tofu over heavily processed meat substitutes and preparing it with flavorful marinades, you can enjoy delicious meals that help maintain balanced blood sugar and support plant-based nutrition.

44. Applesauce (Unsweetened)

Unsweetened applesauce is a convenient and blood sugar-friendly way to enjoy the benefits of apples. Unlike sweetened varieties, which often contain added sugars that can cause rapid blood sugar spikes, unsweetened applesauce preserves the natural fiber and keeps sugar content lower (NCBI). The fiber in applesauce helps slow the digestion and absorption of carbohydrates, resulting in a more gradual impact on blood glucose. While it does not provide as much fiber as whole apples, unsweetened applesauce remains a better option than fruit juices, which strip away both fiber and much of the nutritional value, leading to a swift rise in blood sugar.

Unsweetened applesauce can also serve as a healthier substitute for oil or sugar in baking, adding moisture and natural sweetness to muffins, pancakes, or quick breads while reducing the overall glycemic load (Healthline). When purchasing applesauce, always check labels to ensure no sugars or syrups have been added. By choosing unsweetened applesauce and using it creatively in your kitchen, you can enjoy its mild flavor and nutrition while supporting steady blood sugar levels.

45. Asparagus

Asparagus is a nutrient-dense vegetable that supports blood sugar control through its high fiber, folate, and antioxidant content. The dietary fiber in asparagus helps slow the absorption of carbohydrates, resulting in a more gradual rise in blood glucose levels after meals (NCBI). Folate, a B-vitamin found abundantly in asparagus, is essential for cell growth and metabolic function, while antioxidants such as vitamin C and glutathione help reduce inflammation and protect against oxidative stress.

When it comes to preparation, steamed asparagus offers all these health benefits without unnecessary calories or additives. In contrast, asparagus served with cheese sauce can be high in saturated fat and sodium, which may counteract its positive effects on blood sugar and overall well-being. For the healthiest results, prepare asparagus by steaming or roasting with a touch of olive oil, lemon, or your favorite herbs and spices (Healthline). Roasting enhances its natural sweetness and provides a satisfying texture. By incorporating simply cooked asparagus into your meals, you’ll boost your intake of fiber, folate, and antioxidants, all while supporting blood sugar balance and enjoying a flavorful addition to your plate.

46. Sunflower Seeds

Sunflower seeds are a nutrient-rich snack that can help support steady blood sugar levels. They are loaded with healthy unsaturated fats and magnesium, both of which play vital roles in glucose metabolism and insulin sensitivity (NCBI). The combination of healthy fats, protein, and fiber in sunflower seeds helps slow the absorption of carbohydrates, resulting in a more gradual rise in blood glucose after meals or snacks. These seeds also provide vitamin E, an antioxidant that supports cell health and reduces inflammation.

Compared to candy-coated snacks—which are high in added sugars, unhealthy fats, and offer little nutritional value—sunflower seeds are a wholesome option that delivers lasting satiety and essential nutrients. For best results, choose unsalted and raw or dry-roasted sunflower seeds to avoid excess sodium and unhealthy additives (Healthline). Enjoy a small handful as a snack, sprinkle them over salads, yogurt, or oatmeal, or mix into homemade energy bars. By opting for plain sunflower seeds and keeping portion sizes moderate, you can benefit from their blood sugar-friendly properties while enjoying a tasty, nutrient-dense treat.

47. Cabbage

Cabbage is a non-starchy, cruciferous vegetable that supports blood sugar stability with its high fiber and vitamin K content. The fiber in cabbage slows the digestion and absorption of carbohydrates, helping to maintain steady glucose levels after meals. Vitamin K is essential for blood clotting and bone health, and cabbage also provides antioxidants that may reduce inflammation and support metabolic wellness (NCBI). Its low calorie and carbohydrate content make it an excellent choice for those managing blood sugar.

Raw cabbage, often enjoyed in coleslaw, retains its fiber and nutrients, but traditional coleslaw recipes may include high-sugar dressings that can undermine its benefits. Opt for coleslaw with light vinaigrette or yogurt-based dressings to keep it blood sugar-friendly. Cooked cabbage, whether steamed, sautéed, or added to soups, is also highly nutritious and easy to digest (Healthline). Adding cabbage to stir-fries is a great way to boost fiber and volume without significantly increasing calories or carbs. Whether raw or cooked, cabbage is a versatile, affordable vegetable that can be included in everyday meals to support blood sugar balance and overall health.

48. Kefir

Kefir is a fermented dairy beverage rich in probiotics and protein, making it a valuable addition to a blood sugar-friendly diet. The probiotics in kefir—beneficial bacteria and yeasts—support gut health, which is increasingly linked to improved glucose metabolism and reduced inflammation (NCBI). Kefir also contains a moderate amount of protein, which helps slow the absorption of carbohydrates and promotes satiety after meals or snacks. This combination of probiotics and protein may contribute to more stable blood sugar levels and overall metabolic health.

When compared to commercially available high-sugar smoothies and flavored yogurts, kefir is a far better option for those mindful of their glycemic response. Many pre-made smoothies are packed with added sugars and low in protein, which can cause rapid blood sugar spikes. For optimal health benefits, choose plain, unflavored kefir, which is lower in sugar and can be enjoyed on its own or blended with fresh fruit and seeds for a nutrient-dense drink (Healthline). Incorporating kefir into your routine is an easy and delicious way to boost your intake of probiotics and protein while supporting steady blood sugar.

49. Grapes (in moderation)

Grapes are a naturally sweet fruit packed with antioxidants, particularly resveratrol and flavonoids, which have been linked to improved cardiovascular health and reduced inflammation (NCBI). These antioxidants may also contribute to better insulin sensitivity and overall metabolic health. However, grapes contain a higher sugar content compared to lower-glycemic fruits such as berries, which means they can impact blood sugar more quickly if consumed in large quantities.

For individuals focused on maintaining steady blood glucose, it’s important to enjoy grapes in moderation. While they offer valuable nutrients and hydration, their natural sugars can lead to blood sugar spikes when eaten in excess (Healthline). A small serving—about a handful or 15-20 grapes—makes a reasonable snack that provides antioxidants without overwhelming the body’s ability to manage glucose. Pairing grapes with a source of protein, such as a few nuts or a slice of cheese, can also help blunt their glycemic impact. By keeping portions modest, you can enjoy the health benefits of grapes while minimizing the risk of blood sugar fluctuations.

50. Water

Water is essential for overall health and plays a critical role in blood sugar regulation. Proper hydration helps the kidneys flush excess glucose from the bloodstream through urine, supporting healthy glucose levels and reducing the risk of blood sugar spikes (NCBI). Dehydration, on the other hand, can lead to increased blood sugar concentrations and make it more challenging for the body to maintain metabolic balance.

Unlike sugary sodas and sweetened beverages, which are high in added sugars and can cause rapid spikes in blood glucose, water contains no calories or carbohydrates and does not negatively impact blood sugar. Sugary drinks are a leading contributor to type 2 diabetes and metabolic disorders, making water the healthiest and most effective choice for hydration (Healthline). For best results, aim to drink water consistently throughout the day, especially before, during, and after meals, and during physical activity. Carrying a water bottle can help maintain regular intake. By choosing water over sweetened beverages, you not only support blood sugar control but also promote better energy, focus, and overall well-being.

Conclusion

Maintaining steady blood sugar levels is crucial for preventing diabetes and supporting long-term health, especially as rates of metabolic disorders continue to rise globally (CDC). The foods you choose each day play a powerful role in stabilizing glucose and supporting overall well-being. Prioritizing whole, fiber-rich, and minimally processed foods can help reduce blood sugar fluctuations and lower your risk of complications. If you have concerns about your blood sugar or are considering significant dietary changes, it’s important to consult with a healthcare professional. They can provide personalized guidance, recommend appropriate screenings, and support you in building a sustainable, health-promoting eating plan (NHS).

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