17 Best Natural Healthy Foods That Control Your Blood Sugar

100 million people in the US are living with diabetes or prediabetes?

If you are experiencing increased thirst, fatigue, stomach pain, or shortness of breath then maybe it is time for you to get your blood sugar levels checked.

If it’s a cause for concern then following a strict diet regime is key.

Eating foods that lower blood glucose levels, along with regular exercising, limiting high calorie food and increasing fiber intake will do the trick.

Managing blood glucose levels is vital for the normal and healthy functioning of organs like the kidneys, eyes, and heart.

Stay tuned to learn more about the best foods that will lower or regulate your blood sugar.


When it comes to healthy foods, spinach tops the list!

This leafy green, nutrition-packed vegetable has some amazing health benefits, one of them is the ability to lower blood sugar levels.

Rich in calcium, folate, and iron and high in fiber, this vegetable does not affect blood glucose.

So, it is recommended for people to following a strict diabetic diet.

Carbohydrates are the biggest culprit in spiking blood sugar levels and spinach has almost no carbs.

Whip it into a green smoothie, have a salad or put it in your sandwich.

Including spinach in your diet is always a great idea!


An apple is one of the most delicious and conveniently available fruits to eat.

High in Vitamin C and rich with antioxidants, it is the perfect healthy snack for those midday hunger pangs, especially if you are diabetic.

The water and fiber content also makes you feel fuller for longer which kills junk food cravings.

Sure, it contains some amount of carbs, but not all carbs are equal.

The fiber in apples slows down the release of carbs, which in turn, maintains healthy levels of blood glucose.

For a diabetic, an apple a day does keep the doctor away!


Beans are the superfood of diabetes control. Pinto, blue, navy, or kidney, it doesn’t matter what your choice is, just half a cup will provide as much protein as an ounce of meat without all those unhealthy fats.

They are plant-based proteins that are packed with fiber, antioxidants, and essential minerals.

When it comes to diabetes, beans rise to the top.

They rank lower on the glycemic index, even though they contain carbs because they are complex carbs which get digested over time and slowly.

This doesn’t cause any increase in blood sugar level.


Quinoa has skyrocketed to popularity as a healthy superfood. Being a whole grain, it is the perfect choice to control diabetes.

Ranking lower in the glycemic index, it is gluten-free and rich in amino acids, iron, potassium and antioxidants.

Packed with protein, iron, and magnesium, it can also help in reaching your ideal weight loss goals.

It is a great choice for diabetics due to the high fiber content which is much higher than any other type of grain.

This perfect combination of dietary fiber and protein helps in bringing high sugar to normal levels.


Cherries are incredibly good for you. They offer a range of health benefits that includes relieving insomnia, facilitating weight loss, lowering hypertension, and preventing heart disease.

But what about diabetes?

There are two types of cherries which are tart and sweet.

Diabetics can enjoy half a cup of freshly picked tart cherries. This is because the sweet cherries have high carb content.

Certain compounds found in the targets and increases insulin sensitivity.

So it can be a great option to keep blood sugar levels in check for a long time.


Tomatoes are found everywhere. Sauce, soup, salsa, salad, you name it! Low in calorie content they are high in nutritional value like folate, potassium, and other essential vitamins.

Did you know that eating them regularly can strengthen the bones?

It has been given the spot of a diabetic super food because of the beta carotene, which when eaten, gets converted into Vitamin A, and lowers the risk of developing – or further worsening – diabetes.

Eating one whole tomato raw or cooked contains just 5 grams of carbs and high levels of antioxidants.


Did you know that mushrooms can help you look younger?

That’s just first on the list of its numerous health benefits.

Ranking low in glycemic index and carbohydrate content, they can be a great choice for diabetics to snack on.

Its soluble and insoluble content helps keep sugar levels in check. Weight is another contributing factor for developing diabetes.

Maintaining a healthy gut is also important for regulating glucose which mushrooms, being packed with probiotics, help in achieving.


Broccoli is a superfood not just for diabetics but for everyone. Eating a cup of this vegetable steamed, every the day helps substantially lower the risk of developing cardiovascular disease.

It also helps in boosting immunity and even fighting against certain types of cancer!

It contains a certain type of antioxidant that limits the glucose production in the liver.

These low-calorie mini trees’ are also low in carbs, which regulates fasting blood glucose to normal levels.

It also helps in improving insulin resistance making it the perfect add-on to your meals.


Carrots are crunchy, tasty, and packed with nutrients. This healthy root vegetable is popular for improving eye health but it does way more than that.

Along with weight loss and lowering cholesterol levels, carrots are a miracle vegetable for diabetics.

If you are a diabetic who has a sweet tooth then carrots are your answer.

Sure, they have some amount of natural sugar and carbs but it doesn’t spike the blood sugar levels.

It is packed with Beta carotene which is responsible for giving it an orange tinge.

Ranking low on the glycemic index they can be easily included in any of your meals or snacks.


Often overlooked, lentils are filled with nutrients like zinc, magnesium, potassium and vitamins.

Cooked with or without the outer covering, they have some amazing health benefits!

If you are a vegetarian then lentils are here to save the day.

Along with improving blood glucose levels they also protect your heart. Made out of soluble fiber, lentils help stabilize blood sugar levels.

If you have a problem with insulin resistance, hypoglycemia or diabetes than the complex carbs in them will aid in controlling blood glucose, cholesterol, and appetite.

Brown Rice

If it is a balanced diet you’re looking for then brown rice is for you.

Unlike white rice which has all its nutrients stripped during the refining process, brown rice keeps its essential nutrients, fiber and vitamins intact in the outer brown shell.

Being whole grains and rich in fiber it is also gluten-free.

Due to the presence of fiber, eating brown rice does not show a spike in post-meal blood glucose level.

It also helps with losing weight which is essential for regulating diabetes in the long term.


Did you know peas contain some of the same elements found in green tea?

They are packed with antioxidants and catechins which helps in getting rid of toxins.

They have an interesting nutritional profile.

Not only do they provide some amazing protein, they also maintain blood glucose levels.

Peas rank low on the glycemic index which makes it is the perfect vegetable to regulate blood sugar.

Yes, they do contain carbohydrates but they also contain fiber and protein for normal levels of blood sugar.

Green Beans

Green beans, aka string beans or snap beans are delicious crispy veggies high in phytonutrients, vitamins and folate.

Regularly eating them helps promote fertility and improves bone health among a range of other health benefits.

Being low on the glycemic index they make for a great vegetable to regulate and even prevent diabetes.

Although they may not be your favorite food list, they make a great addition for a diabetic meal plan.

Chia Seeds

The amazing health benefits of chia seeds may not come as a surprise to you.

They are rich in antioxidants, omega 3 fatty acids and fiber among a host of numerous other nutrients.

All these nutritional benefits make them an amazing superfood for diabetics.

Simply sprinkle some chia seeds on top of yogurt or salads.

The omega-3 oils, fiber, and healthy antioxidants regulate the slow release and passage of glucose in the blood.

Fluctuating weight is one of the most common problems faced by diabetics.

Eating chia seeds regularly will help with weight management.


Did you know that eating one portion of fish at least once a week contributes to a healthy heart?

Along with being an amazing source of omega 3 fatty acids they are also packed with Vitamin D and Vitamin B 12.

Fish helps diabetics meet your daily requirement of Vitamin D in diabetics.

Eating it also prevents the development of diabetes. Not just fish, any kind of seafood or lean meat helps in maintaining normal blood glucose levels.

Easy to cook, they can be effortlessly incorporated into your diet plan!


If you are suffering from type 2 diabetes then garlic may just be the thing you need!

This doesn’t mean you should start popping garlic pods.

When eaten in moderation they offer some amazing health benefits to diabetes patients.

Raw, cooked or aged garlic extract not only helps in the regulation of blood sugar but also has the ability to potentially stop it.

It can help you avoid complications related to diabetes along with reducing bad cholesterol and fighting off infection.

Chili Peppers

Chili peppers come in a variety of sizes and flavors but they have one thing in common.

And if you enjoy spicy food then this is good news for you! They work wonders for regulating blood sugar levels.

The core ingredient that helps with this is capsaicin which lowers your blood sugar.

This compound has a cooling effect which reduces obesity, the main cause behind diabetes.

Chili peppers also come in the form of cayenne pepper. Eating cayenne reduces insulin resistance.

Keeping an eye on your blood glucose levels is important. If ignored, it can lead to potentially life threatening disease.

Apart from food and vegetables, lifestyle changes and regular exercising will be extremely beneficial.

Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult an expert or your doctor for more details. Fitnessexperthimal does not claim responsibility for this information.


Himal Rijal

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