5 Foods That Help Lower Blood Sugar & Keep Your Levels Balanced

Blood sugar and glucose spikes are intricately tied to the foods you're eating, with some ingredients being more likely to cause a sharp increase than others, leading to a subsequent crash.

While blood sugar is certainly more of a concern in people with diabetes, prediabetes, and other health issues, keeping an eye on spikes can help keep you feeling great while regulating your mood, concentration, and energy levels (among other things!) 

Carbohydrates in their many forms are converted into glucose as they're digested, leading to an increase in blood sugar. Every body is unique in how it is affected by food, extending to your reaction to how quickly your glucose levels become elevated after eating carbs.

That being said, while certain food pairings may keep your blood sugar levels stable, there aren't many ingredients that can rapidly decrease glucose. Therefore, if blood sugar is a concern, it can instead be helpful to monitor how certain meals affect your glucose levels and search for ingredients that will allow you to feel more stable. 

There are ways you can make food less impactful on your glucose response, and by integrating helpful habits into your routine alongside a balanced diet, you can work to keep things regulated.

It's widely recognized that including protein within your diet is a great way to fuel your muscles and energy levels, and whether you follow a plant-based or meat-eating diet, these foods are also great for maintaining blood sugar levels.

"Diets rich in protein1 lower your blood sugars after you eat and balance your insulin much better in the long run," explains integrative medicine doctor Bindiya Gandhi, M.D. "Protein can be in the form of animal or plant-based including salmon, nuts, eggs, hemp seeds, chia seeds, lentils, and legumes." 

If you like cooking with herbs, fenugreek is a delicious, clover-adjacent plant that can help balance blood sugar levels. While Gandhi notes that it's not ideal for lactating mothers because it may affect milk supply, this herb is an excellent, easy addition to your diet. "A diet rich in fenugreek3 improved the glucose tolerance test as well as reduced urinary glucose and improved total cholesterol and triglyceride numbers respectively," she explains.

Another great spice option for keeping blood sugar levels in check is cinnamon. "In two studies, cinnamon modestly reported improving blood sugar4 in small patient sample sizes," adds Gandhi. "Although it's not the standard of care, it is recommended to use [for] a healthy diet and lifestyle."

As James mentions above, pairing apple cider vinegar with your meals can help to regulate glucose spikes and maintain healthy blood sugar levels. "ACV is often touted to help in weight loss as well as blood sugar balance. Regular consumption5 does aid in improving glycemic control as well as improved oxidative stress in patients with diabetes and high cholesterol," explains Gandhi.

Although paying special attention to your blood sugar should be a priority for people with diabetes, taking note of what you're eating can help to prevent a glucose spike, in turn regulating your energy levels, mood, and even hunger. "Sometimes people who experience a blood sugar spike may feel 'buzzy'—a little jittery or anxious, or like they're a bit out of balance," Wendy Bazilian, DrPH, RDN, previously told mbg.