Foods That Lower Blood Sugar


Sugar in overindulgence is bad for our health (read why here), and HFR is taking it a step further and bringing you a list of foods that lower blood sugar and regulate your insulin levels! Now that you know sugar isn’t good for you, take a look at these foods that lower your blood sugar so you can be proactive about your heath!

  •  Lima Beans- Are high in soluble fiber which slows digestion and prevents blood sugar from rising too quickly after you eat. Just don’t eat them raw because they are toxic uncooked.
  • Oatmeal- Is another super source of soluble fiber, which keeps blood sugar on an even keel and may lower your risk of type 2 diabetes.
  • Bitter Melon-  This vegetable looks like a cucumber with warts, and it’s an Indian folk remedy for diabetes. As the name implies, bitter melon has a taste that’s a long way from sweet, but it can be deliciously cooked or added to other dishes. In one study, supplements of bitter melon juice improved the glucose tolerance of 73% of patients with Type 2 diabetes.
  • Peanuts- Eat a handful of peanuts or a Peanut butter because the fat, fiber and protein in these nuts can stave off blood sugar spikes. A study found that women who ate peanut butter (or an ounce of nuts) five or more times a week lowered their risk of type 2 diabetes by nearly 30%. Just be mindful of portion control because peanuts are high in calories.
  • Cabbage– Is low in calories and high in fiber, with a glycemic index rating of near zero, meaning that it converts to sugar very slowly in the body.
  • Vinegar- This has long been used to cure a wide range of ailments. The acetic acid in vinegar (the compound that’s responsible for its tart taste and smell) helps stabilize blood sugar levels after eating. So pick salad dressings that have a vinegar base for great benefits!
  • Okra– Is a low glycemic index food and it is low in calories. Okra contains a great deal of soluble fiber, which slows the digestion of carbohydrates in the intestinal tract and can help stabilize blood sugar.
  • Cinnamon– We praised its benefits in an article here. Cinnamon a powerful anti-inflammatory and antioxidant, and helps lower blood sugar levels and improve insulin’s ability to respond to glucose in the blood. Sprinkle it on oatmeal, have it in tea form, sprinkle it on fruit!
cinnamon health
  • Prickly Pear/ Nopal– Is one of the lowest foods on the glycemic index. Several studies in Mexico have shown blood sugar lowering effects.
  • Spinach- This leafy green is a great source of magnesium, a mineral that helps regulate blood sugar and blood pressure. People with type 2 diabetes often have lower levels of magnesium in their blood.
  • Grapefruit- Not only do grapefruits have plenty of vitamin C, but they also contain naringenin, an antioxidant that appears to cut the risk of developing insulin resistance.


  1. Diabetes

    Excellent article. I have been a diagnosed diabetic for almost 3 years. I started with a 14.1 G1C, lowered it to below 7 by constantly monitoring my food intake and carbs. I lost my focus after the first year and my blood sugars are climbing a tenth of…

  2. Last week, the doctor told my father that he needs to lower his blood sugar if he wants to avoid getting diabetes. So, I’ve been helping him research how he can do that. I didn’t know that there are certain foods that help. I am going to tell my dad about grapefruit. He loves it, so it would hardly be an adjustment to his diet.

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