What foods lower blood sugar immediately?

In this article:

• 6 foods that lower blood sugar
• Worst foods for hyperglycemia
• Other ways to lower blood sugar naturally

In this article

• 6 foods that lower blood sugar
• Worst foods for hyperglycemia
• Other ways to lower blood sugar naturally

Your blood sugar, or glucose, is your body’s primary (and easiest to access) energy source. It comes from the food you eat. Your body breaks down most of your food into glucose and then releases it into your bloodstream. Diabetes is a chronic condition that develops when the body cannot adequately regulate blood sugar. This causes your blood sugar levels to be too high—known as hyperglycemia. If you have prediabetes or want to lower your risk of developing diabetes, make sure you’re eating the right foods to maintain your blood sugar levels. Foods that lower blood sugar include berries, leafy green vegetables, broccoli, avocados, nuts, and fatty fish.

6 foods that lower blood sugar

Certain foods can be added to a diet to help lower blood sugar levels and improve overall health and wellness. 

Berries

According to Aaron Erez, DO, a physician specializing in functional medicine and family medicine and the owner of Erez Functional Medicine, berries help control blood sugar levels. “Berries have compounds that can help lower blood sugar quickly,” he says. “Their antioxidants and fiber provide nutritive sweetness without causing a blood sugar spike.”

A 2020 study found that consuming cranberries, blueberries, raspberries, and strawberries can improve postprandial hyperglycemia and hyperinsulinemia (high insulin levels) in adults with insulin resistance who are overweight or obese. Insulin resistance occurs when your cells don’t respond well to insulin, a hormone responsible for regulating blood sugar levels.

Leafy green vegetables 

Leafy green vegetables include kale, collard greens, cabbage, romaine lettuce, spinach, and many others. “Leafy green vegetables like spinach and kale are high in magnesium, which helps cells uptake glucose and lower blood sugar,” Dr. Erez says. “They are also high in antioxidants and fiber, which slow the digestion of carbohydrates.” Another added benefit of eating leafy greens is their potassium content, which can help to lower blood pressure.

Researchers from a 2022 study discovered that a higher intake of raw green vegetables improved glycemic control among Indonesian adults with Type 2 diabetes. Glycemic control is the maintenance of blood glucose levels within a healthy range.

Broccoli

Jennifer Stone, DNP, APRN, FNP-BC, an associate dean at Walden University College of Nursing, says broccoli can benefit blood glucose levels. “Broccoli contains a natural plant compound known as sulforaphane,” she says. This compound has antioxidant and anti-inflammatory properties and can decrease blood sugar levels.

Dr. Stone also notes that this type of food is a good source of fiber, which can benefit people looking to control their blood sugar levels. “Dietary fiber has been shown to slow down the release of sugar from foods we eat, stimulate the release of hormones (GLP-1 and PYY) that increase insulin secretion, and control glucose levels,” she explains.

Avocados

Dr. Stone says that eating avocados may be beneficial for lowering blood glucose levels. “A medium avocado contains about 12 grams of carbs and over 10 grams of fiber,” she says. “Numerous studies have shown that high dietary fiber can reduce blood sugar and improve insulin resistance. Avocados have a low glycemic index of 40 and don’t contain any naturally occurring sugar.”

The glycemic index, or GI, ranks foods containing carbohydrates on a scale from 1 to 100. “The lower the glycemic index, the less it may affect your blood sugar levels,” Dr. Stone explains. “A GI of 55 or less is considered low, whereas a GI of 70 or more is considered high.”

According to a 2023 study that analyzed Hispanic and Latino adults over six years, researchers found that avocado intake was associated with better glycemic control. 

Almonds

A 2023 review of studies suggests that adding nuts to your diet can help prevent or manage Type 2 diabetes. 

According to Dr. Stone, almonds have one of the lowest glycemic indexes, making them one of the healthier nuts to consume. “Almonds are high in magnesium, and experimental studies have shown the critical role that magnesium plays on insulin sensitivity and glucose metabolism,” she says. “Consuming about 45 almonds per day may greatly impact lowering a person’s blood sugar levels.”

Fatty fish

Consider adding healthy fats like fish to your diet to improve your blood sugar levels. “Fatty fish contain omega-3 fatty acids, which reduce inflammation in the body and make cells more sensitive to insulin,” Dr. Erez says. Examples of fatty fish include salmon, tuna, anchovies, herring, sardines, mackerel, halibut, and rainbow trout.

A 2021 study that followed almost 400,000 middle-aged and older participants over 10 years found that consuming oily fish was associated with a lower risk of developing type 2 diabetes. Researchers also discovered that daily intake of fish oil supplements was linked to a lower risk of Type 2 diabetes. 

RELATED: What’s the best diabetes diet?

Worst foods for hyperglycemia

If you have diabetes or are trying to lower your risk of developing this chronic disease, here are some foods you should avoid—or consume in moderation. 

White rice

Dr. Erez says that eating white rice can harm your blood sugar levels. “White rice has a high glycemic index, meaning it is rapidly digested into glucose and causes blood sugar spikes,” he says. It also lacks the fiber of brown rice and other whole grains. Whole grains such as whole wheat bread, brown rice, oats, and quinoa can be an excellent alternative to white rice and can also aid in lowering cholesterol. 

A 2020 study involving more than 130,000 participants from 21 countries found that a higher intake of white rice (more than 450 g/day) was associated with an increased risk of diabetes. 

White bread

Dr. Stone suggests that white bread can bring more harm than good. This is especially true for those with heart disease, diabetes, and others looking to lower their blood sugar levels. “When white bread is eaten, it is immediately broken down into glucose and causes a rapid rise in blood sugar levels,” she says. “This quick rise in glucose can lead to insulin resistance and diabetes mellitus.”

Red and processed meats

Consider removing red and processed meats from your diet to improve blood sugar response. “Red meats, especially processed meats like bacon and sausage, contain compounds called advanced glycation end products that promote inflammation and insulin resistance,” Dr. Erez says.

A 2020 study discovered that eating 50 grams of red meat may increase your risk of developing diabetes by 11%. 

The American Diabetes Association recommends that people diagnosed with diabetes avoid or limit their intake of ribs, ham, hot dogs, and other processed or high-saturated fat meats. 

Confections 

Sugar-filled desserts like candy, cookies, and cakes can spike blood glucose levels. “Sweets are high in sugar but lack nutrients,” Dr. Erez says. “They overload the body with glucose and promote fat storage, obesity, and insulin resistance over time.”

Sugary drinks

Like confections, sugary drinks, such as sodas, juice, and energy drinks, should be consumed in moderation or avoided entirely. 

“Sugary drinks have consistently been linked to increased blood glucose levels and insulin resistance,” Dr. Stone explains. “These beverages contain no fiber or protein and are rapidly digested, leading to a spike in blood glucose. Studies have identified a 29% increased risk of the development of Type 2 diabetes in individuals who consumed sugary drinks daily than those who did not.”

Bananas

Not all fruits are great for blood sugar control. Bananas are an example of a fruit that can spike blood sugar. “The glycemic index of a ripe banana may reach up to 85, considered high on the glycemic index scale,” Dr. Stone says. “The glycemic index of a banana can vary depending on factors such as ripeness and size. Studies have shown the riper the banana, the higher the fructose, glucose, and total sugar content.”

Other ways to lower blood sugar naturally

In addition to eating the foods mentioned above to lower blood sugar, there are lifestyle changes you can make to prevent or manage diabetes.

Below are some ways to naturally lower your blood sugar.

• Engage in physical activity: Stay physically active to maintain your blood glucose levels. “Exercise helps cells become more sensitive to insulin and uptake glucose from the blood,” Dr. Erez says. “Even light activity like walking after meals can help.”
• Maintain a healthy weight: Works toward maintaining a healthy weight that supports your blood sugar. “When someone is overweight or obese, the body may need twice the amount of insulin to lower the amount of sugar in the blood, which can lead to insulin resistance and diabetes,” Dr. Stone says. “Maintaining a healthy weight may control the release of insulin from the pancreas and prevent diabetes.”
• Practice stress management techniques: Long-term stress is associated with higher blood sugar levels. When stressed, the release of certain hormones, such as cortisol, spike your blood sugar—possibly leading to stress-induced diabetes. Dr. Erez recommends mindfulness practices like meditation and yoga to lower cortisol levels. 
• Get enough sleep: Work toward a consistent sleep schedule to lower blood sugar levels. Waking up several times during the night, insufficient sleep, oversleeping, and irregular sleep are all risk factors contributing to glucose intolerance. “Getting enough sleep regulates hormones and metabolism to keep blood sugar balanced,” Dr. Erez says.
• Limit alcohol consumption: If you drink alcohol, stopping or limiting your intake can help with blood sugar management. “Limiting alcohol consumption prevents blood sugar spikes and promotes stable metabolism and hormone levels,” Dr. Erez says.
• Stop smoking: Smoking cessation is another natural method to manage your blood glucose levels, as nicotine is known to be harmful to your health. “High levels of nicotine can make cells more resistant to insulin, causing higher than normal blood sugar levels,” Dr. Stone says. “Nicotine can also stimulate the sympathetic nervous system to release stress hormones that cause an increase of glucose in the bloodstream—contributing to elevated blood sugar levels.”

While certain foods can help manage blood sugar levels over time, no single food can rapidly lower blood sugar. A balanced diet, regular exercise routine, and medication (if prescribed) are essential for effective blood sugar control. Always seek advice from a trusted healthcare professional to help address any blood sugar concerns.