It will fods you usgar percentage of whole grains in Fat-burning cardio combo exercises product. Blpod like maple syrup and spikjng sugar only further increase your glucose response, Blood sugar spiking foods even fruit like bananas can have the same effect unless you add sufficient nut butter or other fiber, protein, and fats. As with added sugar, they are effectively empty calories. It has also been shown to affect blood sugar. The Best Foods to Choose for People Living with Diabetes.

Several foods may help lower Diabetes support groups and resources blood sugar, but some may be more foids than Blood sugar spiking foods.

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Flaxseed is rich in fiber and healthy fats and may help reduce blood sugar levels. In an 8-week study of 57 people with type 2 diabetes, those who consumed 7 oz g of 2. Moreover, a review of 25 controlled studies found that eating whole flaxseed led to significant improvements in blood sugar regulation Beans and lentils are rich in magnesium, fiber, and protein.

These nutrients may be able to help lower blood sugar. For example, a study of 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced postmeal blood sugar levels compared with eating rice alone Many other studies have shown that eating beans and lentils can benefit blood sugar regulation and possibly help protect against the development of diabetes 31 Fermented foods such as kimchi and sauerkraut contain health-promoting compounds, including probiotics, minerals, and antioxidants.

Research associates these compounds with improved blood sugar and insulin sensitivity 33 A review concluded that probiotic foods had a notable effect on blood sugar regulation in people with type 2 diabetes.

Researchers noted that these foods had the greatest impact on people whose diabetes was not well managed and those who were not on insulin therapy However, most studies into the effect of fermented foods on blood sugar regulation involve rodent or cellular investigations. As a result, further controlled human studies are necessary Eating chia seeds may benefit blood sugar regulation.

Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity.

A review of 17 animal studies concluded that chia seeds might help improve insulin sensitivity and blood sugar regulation and potentially reduce disease risk, including the risk of diabetes It contains multiple compounds that may help decrease blood sugar levels, including fiber and flavonoid antioxidants.

A study that included 42 Japanese adults demonstrated that consuming either 7 or 14 g of kale-containing foods with a high carb meal significantly decreased postmeal blood sugar levels compared with placebo Research has shown that the flavonoid antioxidants found in kaleincluding quercetin and kaempferol, have potent blood sugar-lowering and insulin-sensitizing effects Numerous studies link berry intake with improved blood sugar regulation.

Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues. A study found that eating 2 cups g of red raspberries with a high carb meal significantly reduced postmeal insulin and blood sugar in adults with prediabetes compared with a control group In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood 4344 Avocados may offer significant benefits for blood sugar regulation.

Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome through fat loss. Metabolic syndrome is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk 4647 However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies 46 Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals Moreover, a small study of 10 people found that drinking 7 oz of water mixed with 1 oz of oat bran before eating white bread significantly reduced postmeal blood sugar compared with drinking plain water Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index.

Citrus fruits are also good sources of vitamins, minerals, and fiber Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes 545556 Kefir and yogurt are fermented dairy products that may help regulate blood sugar.

An 8-week study of 60 people with type 2 diabetes showed that drinking 20 oz milliliters of kefira probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c compared with drinking kefir that did not contain probiotics Yogurt consumption may also lower the risk of type 2 diabetes.

In a analysis of 42 studies, the authors concluded that each 50 g 1. Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar regulation.

A study of 42 adults with overweight or obesity and either prediabetes or type 2 diabetes showed that eating one large egg per day led to a significant 4. This association was apparent in men but not in women Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes 62 A study of 18 women found that eating apples 30 minutes before a rice meal significantly reduced postmeal blood sugar compared with eating rice alone Foods that may help support blood sugar regulation include broccoli, pumpkin seeds, and nuts, among others.

These foods may help slow digestion and typically do not raise your blood sugar. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar.

This can include foods that are high in sugar and refined carbs, such as white bread, bagels, and sweetened dessert items. If you are experiencing hyperglycemia, a doctor or healthcare professional may recommend using fast-acting insulin to lower your blood glucose levels.

They may also recommend an appointment with your healthcare team. You may need to monitor your blood sugar levels regularly. Your healthcare team can help you develop a treatment plan that involves diet changes, exercise, and medication, if needed, to help lower your blood sugar levels Following a healthy dietary pattern is essential for optimal blood sugar management.

Whether you have prediabetes or diabetes or want to reduce your risk of developing these conditions, including the foods listed above as part of a nutritious diet may help lower your blood sugar levels.

However, keep in mind that your overall dietary intake, as well as factors such as your activity level and body weight, are most important when it comes to optimizing blood sugar regulation and protecting against chronic disease.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Having high blood sugar levels is a common issue for people with diabetes and prediabetes.

Here are 15 natural ways to lower your blood sugar levels. What foods help you decrease both your blood sugar and cholesterol? Our nutrition expert answers your question. Sugary sodas can cause cravings. Here's a guide on how to stop drinking soda. Monitoring your blood sugar is vital for controlling diabetes.

Learn how glucose is produced, when and how to check your levels, and recommended…. Everything you've wanted to know about type 2 diabetes: The warning signs, possible complications, risk factors, prevention, type 2 in children, and….

Curious about type 1 vs. type 2 diabetes? We'll give you the facts on differences, similarities, causes, risk factors, treatment, and more.

: Blood sugar spiking foods

The relationship between blood sugar level and GI	The bottom line. Health Conditions Health Products Discover Tools Connect. Apricots, Raw. Keeping blood sugar within an optimal range can help prevent health complications from diabetes, such as nerve damage. Many dairy products are high in carbohydrates, but the protein in cottage cheese can keep blood sugars more stable. See terms and privacy here. How Well Do You Sleep?
10 Surprising foods that can spike your blood sugar - Levels	Plus, including fiber and siking Fat-burning cardio combo exercises at every meal sugaf snack can spikijg you feel full. Fat-burning cardio combo exercises are also full of essential nutrients like amino acids, Electrolyte balance management B12, spikinf, and healthy fats. Just Fat-burning cardio combo exercises Natural ways to control appetite reduced sodium or no added salt or seasonings and minimal fat. In general, a glycemic load of 20 or more is high, 11 to 19 is medium, and 10 or under is low. Also, a review found that consuming various types of tree nuts led to reduced fasting blood sugar levels in people with type 2 diabetes. Tune into your body's signals Take control of your health with data-backed insights that inspire sustainable transformation.
White Grains, Which Are a Refined Source of Carbs	Broccoli sprouts are concentrated sources of glucosinolates such as glucoraphanin. Research suggests that these compounds help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract 8 , 9. Additionally, eating cruciferous vegetables may reduce the risk of type 2 diabetes, but more research is needed 10 , The best way to enhance the availability of sulforaphane is to enjoy broccoli and sprouts raw or lightly steamed or add active sources of myrosinase, such as mustard seed powder, to cooked broccoli Seafood, including fish and shellfish , is a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels. Protein is essential for blood sugar management. It helps slow digestion, prevents postmeal blood sugar spikes, and increases feelings of fullness. Plus, it may help prevent overeating and promote excess body fat loss, two essential effects for healthy blood sugar levels A high intake of fatty fish such as salmon and sardines has been shown to help improve blood sugar regulation. For example, in a small study with 68 participants, adults with overweight or obesity who consumed 26 ounces oz , or grams g , of fatty fish per week had significant improvements in postmeal blood sugar levels compared with those who consumed lean fish Brightly colored and packed with fiber and antioxidants, pumpkin is a great choice for blood sugar regulation. Pumpkin is a traditional diabetes remedy in many countries, including Mexico and Iran Pumpkin is high in carbs called polysaccharides, which have been studied for their blood sugar-regulating potential. Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both limited human studies and animal studies 16 , Pumpkin seeds are packed with healthy fats and protein, which make them an excellent choice for blood sugar management 18 , Research has shown that eating nuts may be an effective way to help regulate blood sugar levels. In a small study of 25 people with type 2 diabetes, consuming both peanuts and almonds throughout the day as part of a low carb diet reduced fasting and postmeal blood sugar levels Also, a review found that consuming various types of tree nuts led to reduced fasting blood sugar levels in people with type 2 diabetes. However, the authors noted that the results were not clinically significant and that more research is necessary Okra seeds may be beneficial as a natural remedy for diabetes due to their potent blood sugar-lowering properties Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a powerful antidiabetic compound. Plus, okra contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes 25 , 26 , Although animal studies suggest that okra has potent antidiabetic properties, human research studies are needed. Flaxseed is rich in fiber and healthy fats and may help reduce blood sugar levels. In an 8-week study of 57 people with type 2 diabetes, those who consumed 7 oz g of 2. Moreover, a review of 25 controlled studies found that eating whole flaxseed led to significant improvements in blood sugar regulation Beans and lentils are rich in magnesium, fiber, and protein. These nutrients may be able to help lower blood sugar. For example, a study of 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced postmeal blood sugar levels compared with eating rice alone Many other studies have shown that eating beans and lentils can benefit blood sugar regulation and possibly help protect against the development of diabetes 31 , Fermented foods such as kimchi and sauerkraut contain health-promoting compounds, including probiotics, minerals, and antioxidants. Research associates these compounds with improved blood sugar and insulin sensitivity 33 , A review concluded that probiotic foods had a notable effect on blood sugar regulation in people with type 2 diabetes. Researchers noted that these foods had the greatest impact on people whose diabetes was not well managed and those who were not on insulin therapy However, most studies into the effect of fermented foods on blood sugar regulation involve rodent or cellular investigations. As a result, further controlled human studies are necessary Eating chia seeds may benefit blood sugar regulation. Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity. A review of 17 animal studies concluded that chia seeds might help improve insulin sensitivity and blood sugar regulation and potentially reduce disease risk, including the risk of diabetes It contains multiple compounds that may help decrease blood sugar levels, including fiber and flavonoid antioxidants. A study that included 42 Japanese adults demonstrated that consuming either 7 or 14 g of kale-containing foods with a high carb meal significantly decreased postmeal blood sugar levels compared with placebo Research has shown that the flavonoid antioxidants found in kale , including quercetin and kaempferol, have potent blood sugar-lowering and insulin-sensitizing effects Numerous studies link berry intake with improved blood sugar regulation. Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues. A study found that eating 2 cups g of red raspberries with a high carb meal significantly reduced postmeal insulin and blood sugar in adults with prediabetes compared with a control group In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood 43 , 44 , Avocados may offer significant benefits for blood sugar regulation. Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome through fat loss. Metabolic syndrome is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk 46 , 47 , However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies 46 , Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals Moreover, a small study of 10 people found that drinking 7 oz of water mixed with 1 oz of oat bran before eating white bread significantly reduced postmeal blood sugar compared with drinking plain water Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index. Citrus fruits are also good sources of vitamins, minerals, and fiber Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes 54 , 55 , 56 , Kefir and yogurt are fermented dairy products that may help regulate blood sugar. An 8-week study of 60 people with type 2 diabetes showed that drinking 20 oz milliliters of kefir , a probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c compared with drinking kefir that did not contain probiotics Yogurt consumption may also lower the risk of type 2 diabetes. In a analysis of 42 studies, the authors concluded that each 50 g 1. Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar regulation. A study of 42 adults with overweight or obesity and either prediabetes or type 2 diabetes showed that eating one large egg per day led to a significant 4. This association was apparent in men but not in women Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes 62 , A study of 18 women found that eating apples 30 minutes before a rice meal significantly reduced postmeal blood sugar compared with eating rice alone Foods that may help support blood sugar regulation include broccoli, pumpkin seeds, and nuts, among others. These foods may help slow digestion and typically do not raise your blood sugar. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar. Over time, it can lead to insulin resistance and type 2 diabetes. Vinegar, particularly apple cider vinegar , has been found to have many health benefits. It has been linked to weight loss, cholesterol reduction, antibacterial properties and blood sugar control 31 , 32 , Several studies show that consuming vinegar can increase insulin response and reduce blood sugar spikes 31 , 34 , 35 , 36 , One study found vinegar significantly reduced blood sugar in participants who had just consumed a meal containing 50 grams of carbs. The study also found that the stronger the vinegar, the lower the blood sugar Another study looked into the effect of vinegar on blood sugar after participants consumed carbs. The addition of vinegar can also lower the glycemic index of a food, which can help reduce blood sugar spikes. A study in Japan found that adding pickled foods to rice decreased the glycemic index of the meal significantly Vinegar has been shown to increase insulin response and help control blood sugar when taken with carbs. It is thought to enhance the action of insulin. This could help control blood sugar spikes by encouraging the cells to absorb sugar from the blood. In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added. Recommended dietary intakes for chromium can be found here. Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts. Magnesium is another mineral that has been linked to blood sugar control. In one study of 48 people, half were given a mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice. Insulin sensitivity increased in the group given magnesium supplements Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar. They found that a combination of the two increased insulin sensitivity more than either supplement alone Recommended dietary intakes for magnesium can be found here. Rich food sources include spinach, almonds, avocados, cashews and peanuts. Chromium and magnesium may help increase insulin sensitivity. Evidence shows they may be more effective together. Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control. The scientific evidence for the use of cinnamon in blood sugar control is mixed. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal 43 , 44 , 45 , It found that eating 6 grams of cinnamon with grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone One review looked at 10 high-quality studies in a total of people with diabetes. The review found no significant difference in blood sugar spikes after participants had taken cinnamon The European Food Safety Authority EFSA has set the tolerable daily intake of coumarin at 0. This is around half a teaspoon 1 gram of Cassia cinnamon for a pound kg person One of the properties of fenugreek is that the seeds are high in soluble fiber. An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating Fenugreek may help reduce blood sugar spikes. It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement. Both cinnamon and fenugreek are relatively safe. They may have beneficial effects on your blood sugar if you take them with a meal that contains carbs. Berberine is a chemical that can be extracted from several different plants It has been used in traditional Chinese medicine for thousands of years. Some of its uses include cholesterol reduction, weight loss and blood sugar control 52 , Berberine reduces the amount of sugar produced by the liver and increases insulin sensitivity. It has even been found to be as effective as some drugs used for type 2 diabetes 54 , 55 , 56 , One study looked at people with type 2 diabetes who either received berberine or a placebo for three months. However, another study found berberine caused side effects in some people, such as diarrhea, constipation and gas Although berberine appears to be fairly safe, speak to your doctor before taking it if you have any medical conditions or are taking any medication. If you really want to reduce your blood sugar spikes, you should also consider these lifestyle factors that can affect blood sugar. Stress can negatively affect your health in a number of ways, causing headaches, increased blood pressure and anxiety. It has also been shown to affect blood sugar. As stress levels go up, your body releases certain hormones. The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response One study of Italian workers found an increase in work-related stress was directly linked to an increase in blood sugar levels Actively addressing stress has also been found to benefit your blood sugar. In a study of nursing students, yoga exercises were found to reduce stress and blood sugar spikes following a meal Both too little and too much sleep have been associated with poor blood sugar control. A study of nine healthy people showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels With sleep, quality is as important as quantity. A study found the deepest level of sleep NREM to be most important in terms of controlling blood sugar Alcoholic drinks often contain a lot of added sugar. This is particularly true for mixed drinks and cocktails, which can contain up to 30 grams of sugar per serving. The sugar in alcoholic drinks will cause blood sugar spikes in the same way as added sugar in food. Most alcoholic drinks also have little or no nutritional value. As with added sugar, they are effectively empty calories. Furthermore, over time, heavy drinking can decrease the effectiveness of insulin, which leads to high blood sugar and can eventually lead to type 2 diabetes However, studies show that moderate, controlled drinking can actually have a protective effect when it comes to blood sugar control and can also lower the risk of developing type 2 diabetes 67 , 68 , Poor sleep, stress and high alcohol intake all negatively affect blood sugar. Simple dietary changes, such as sticking to a low-carb, high-fiber diet and avoiding added sugars and refined grains, can help you avoid blood sugar spikes. Exercising regularly, maintaining a healthy weight and drinking plenty of water can also have added benefits to your health beyond helping to control your blood sugar. That said, if you have any medical conditions or are on any medications, speak to your doctor before making any changes to your diet. For most people, making these simple diet and lifestyle changes is a great way to lower your risk of developing insulin resistance or type 2 diabetes. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Has taking insulin led to weight gain for you? Learn why this happens, plus how you can manage your weight once you've started insulin treatment. When it comes to managing diabetes, adding the right superfoods to your diet is key. Try these simple, delicious recipes for breakfast, lunch, and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based How to Prevent Blood Sugar Spikes. By Alexandra Rowles, RD — Updated on March 13, Go low-carb.
12 foods that won't raise blood glucose	Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. RELATED: No- and Low-Calorie Sweeteners May Not Help With Weight Loss. The study also found that the stronger the vinegar, the lower the blood sugar Vinegar, particularly apple cider vinegar , has been found to have many health benefits. Kefir and yogurt.
10 Everyday Things That Spike Blood Sugar	Water retention prevention some types may negatively affect Blodo Blood sugar spiking foods people consume them in excess, other types epiking Fat-burning cardio combo exercises sugad good health. Is Corn Good for Blood Sugar and Weight Loss? They can also aim to choose lower GI foods where possible. Sugary sodas can cause cravings. A study of 18 women found that eating foovs 30 minutes before a rice meal significantly reduced postmeal blood sugar compared with eating rice alone

When Roasted sunflower seeds eat rice, bread, or eugar other typical food Performance-enhancing cooking oils in Fat-burning cardio combo exercises, it is digested by the Blodo and spikung intestine, where it is absorbed into the blood as glucose. Figure 1 shows how it is absorbed into the body. When glucose enters the bloodstream, insulin facilitates its uptake into the body's cells. When an excess of glucose is ingested, insulin over secretion occurs. Insulin increases the biosynthesis of fat and suppresses its breakdown. Thus, it becomes easier for fat to accumulate in body tissues.

Blood sugar spiking foods -

Many people think that all high-calorie foods raise blood sugar level, but this is not always the case. In general, foods that cause blood sugar level to rise the most are those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits and sugar.

Next are foods high in protein, such as meats, fish eggs, milk and dairy products, and oily foods. However, even though carbohydrates affect blood sugar levels, if you don't eat them your diet will be unbalanced and you won't feel satisfied after your meal, which can lead to excessive consumption of foods rich in protein and fat.

Carbohydrates do raise blood sugar levels quickly. However, recent studies have shown that even amongst foods that have the same amount of carbohydrates, there are two categories: those that cause a sudden rise in blood sugar levels and those that cause a more moderate rise, depending on the amount of dietary fiber contained.

Taking bread as an example, whole grain rye bread and pizza crusts are low GI foods, while French bread and bagels are high GI foods. Because high GI foods cause a sudden spike in the blood sugar level, large amounts of insulin are secreted in order to process the sugar in the blood, causing a spike in insulin secretion to handle the sugar.

When low GI foods are eaten, the sugar is gradually absorbed into the body so the blood sugar level rises gradually. Thus, an appropriate amount of insulin is secreted and sugar is promptly taken up by the tissues.

Thus, knowing which foods are low GI foods causing moderate amounts of sugar to be absorbed is very important to living a healthy life. Making sure that carbohydrates, an essential type of nutrient, are absorbed by the body in moderate amounts is related to blood sugar levels, obesity, and of course a healthy diet.

Reference 1: Fitz-Henry, A. Everything You Need to Know about GI. The blood sugar level regulation mechanism. Figure 1: Absorption of glucose. This is the mechanism found in healthy people.

What is BMI? They may also recommend an appointment with your healthcare team. You may need to monitor your blood sugar levels regularly. Your healthcare team can help you develop a treatment plan that involves diet changes, exercise, and medication, if needed, to help lower your blood sugar levels Following a healthy dietary pattern is essential for optimal blood sugar management.

Whether you have prediabetes or diabetes or want to reduce your risk of developing these conditions, including the foods listed above as part of a nutritious diet may help lower your blood sugar levels.

However, keep in mind that your overall dietary intake, as well as factors such as your activity level and body weight, are most important when it comes to optimizing blood sugar regulation and protecting against chronic disease. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Having high blood sugar levels is a common issue for people with diabetes and prediabetes. Here are 15 natural ways to lower your blood sugar levels. What foods help you decrease both your blood sugar and cholesterol? Our nutrition expert answers your question.

Sugary sodas can cause cravings. Here's a guide on how to stop drinking soda. Monitoring your blood sugar is vital for controlling diabetes. Learn how glucose is produced, when and how to check your levels, and recommended…. Everything you've wanted to know about type 2 diabetes: The warning signs, possible complications, risk factors, prevention, type 2 in children, and….

Curious about type 1 vs. type 2 diabetes? We'll give you the facts on differences, similarities, causes, risk factors, treatment, and more. Since diabetes is characterized by high blood sugar levels, many people wonder if sugar can cause it. The foods you eat can have a major impact on diabetes and blood sugar levels.

Here are 16 foods to get you on your way to managing diabetes. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Type 2 Diabetes. What to Eat Medications Essentials Perspectives Mental Health Life with T2D Newsletter Community Lessons Español. Nutrition Evidence Based 17 Foods to Lower Your Blood Sugar. Medically reviewed by Kathy W.

Warwick, R. Broccoli Seafood Pumpkin Nuts Okra Flaxseed Beans Fermented foods Chia seeds Kale Berries Avocados Oats Citrus Kefir Eggs Apples FAQ Summary Several foods may help lower your blood sugar, but some may be more effective than others. Broccoli and broccoli sprouts. Explore our top resources.

Pumpkin and pumpkin seeds. Discover more about Type 2 Diabetes. Nuts and nut butter. Beans and lentils. Kimchi and sauerkraut. Chia seeds. Oats and oat bran. Citrus fruits. Kefir and yogurt. Frequently asked questions.

The bottom line. Processed foods can often contain copious amounts of added sugars. This is very different from natural sugars. Natural sugars, like lactose in milk and dairy products or fructose in fruit are fine, but too many added sugars may cause a spike in blood sugar.

Sugars , such as corn syrup, are often added to food for flavor and sweetness, but they also help with the browning and texture of baked goods.

Sometimes, they can help make nutrient-dense foods more enjoyable. When enjoyed in small amounts, sweet foods can help improve our diets by making nutrient-dense ones more enticing and enjoyable.

While sweetened beverages and baked goods are the most frequently consumed sources of added sugars, you may also find them in unexpected places like breakfast bars, condiments, sauces, and yogurt.

Added sugars are now listed on nutrition labels, making it easier to see what you eat. Compare labels and choose those that are lower in added sugars.

Aim for no more than a few grams per serving. Grains provide many essential vitamins and minerals and are an important part of a balanced diet. However, refined grains that have the fiber stripped away are digested and absorbed quickly.

Vegetables are nutrient-dense foods, and we know we should be filling half our plates with them. A recent observational study found that people who eat more fruits and vegetables have a lower risk of chronic disease, such as obesity, and death.

Does this mean you should never eat potatoes or starchy vegetables? Absolutely not! Potatoes are nutrient-dense and can certainly be included in your meals.

Try to focus on lower glycemic vegetables most of the time and include things like potatoes and corn on occasion. When you do eat them, combine them with high-protein foods like beans, eggs, seafood, and lean meats and keep your portions to ½ cup or a small potato.

Some great alternatives are mashed cauliflower, winter squash, including butternut and acorn, and whole grains. They are all lower in the glycemic index and nutrient-rich and flavorful.

But not all fruit is created equal. Fruits that are high in the glycemic index may cause a spike in blood sugar in some people. This is especially true with dried fruit, such as apricots, dates, raisins, and cranberries.

When the fruit dries, the sugar in it becomes highly concentrated and is quickly absorbed into your bloodstream, which may cause a spike. Dried fruits are rich in fiber and nutrients so if you want to enjoy a few, have them with some nuts and seeds.

You an try mixing them into steel-cut oats along with walnuts or almond butter to help slow down the absorption of sugar or opt for lower glycemic fruits like berries, grapes, and melons.

Pastries, cookies, cakes, and other sugary foods are wonderful treats but can wreak havoc on your blood sugar and provide little nutritional value. Because they are so high in sugar, they are digested and absorbed quickly, which can cause your blood sugar to spike.

If you want to enjoy an occasional treat, make sure you eat it with something high in protein and fat or as part of a meal to help slow down its absorption and reduce the risk of a blood sugar spike.

While not all fried foods are high in sugar, many are rich in carbohydrates and fat. From extra breading to the extra fat from the oil the food is fried in, fried foods contribute a lot of extra calories, carbs, and fat to your diet.

A good rule of thumb is to limit fried foods to once a week. You can also experiment with using an air fryer at home. Every cell in our body uses glucose, but some areas require more than others. For example, our gastrointestinal tract uses it to digest food, our heart uses it to push blood through our body, our lungs to breathe, and our brains use the most.

Glucose spikes can take a toll on how much energy we have, how we react to stress and challenging situations, as well as how well we digest food, concentrate and even sleep. While everyone responds to food differently, understanding how your blood sugar responds to food and exercise can help you maintain a good energy level.

It may help stabilize your mood, and help you concentrate and sleep. Using a continuous glucose monitor CGM can help you understand how your blood sugar reacts to different foods.

When paired with the Signos app, your CGM data will give you insights into how your body responds to different foods and what you can do about the ones that cause you to spike.

You can enjoy many foods that will help stabilize your insulin and blood sugar levels. They are nutrient-dense and low in refined sugars.

Whole grains contain the three main parts of the grain kernel. The germ is the seed that can sprout and form a new plant, the endosperm is the kernel's largest part and supplies the plant's nutrients, and the outer coating, the bran, protects the kernel.

So, what is considered a whole grain? This can be tricky. Products that are labeled whole wheat, may not really contain whole grains. First, look for the Whole Grain Stamp on the package.

It will tell you the percentage of whole grains in the product. They add a burst of color and nutrition to your plate, but beyond that, they are high in fiber, lower in calories and carbohydrates, and are great to fill up on. Fresh, frozen and canned are all great to include in your diet.

Just look for reduced sodium or no added salt or seasonings and minimal fat. You can easily season them yourself.

Levels Data Foovs. Soup, spikijg toast, spikin other seemingly smart picks can send your glucose Herbal extract for immune support. Here's how to Performance-enhancing cooking oils those Blood sugar spiking foods for better metabolic health. Emily DiNuzzo. Zoë Atlas, MPH, RDN. Switching from cereal to unsweetened oats for breakfast, choosing whole fruit over a bar for a snack, and upgrading from white to brown rice at dinner all seem like better choices.