Keeping your blood sugar in check is a big part of staying healthy and preventing serious complications down the road. Sure, genetics, stress, physical activity, and weight all play roles in blood sugar levels. But one of the most powerful tools you have is your diet. Eating the right foods can make a big difference in managing blood sugar, whether you’re living with diabetes, prediabetes, or just aiming for better health.

To give you a head start, we’ve rounded up 10+ foods backed by research that can help lower your blood sugar naturally. Let’s dive in!

1. Pumpkin

Pumpkins aren’t just for fall decorations and lattes! This bright orange veggie is loaded with fiber and antioxidants, which help control blood sugar levels. In places like Mexico and Iran, pumpkin has been used as a natural remedy for diabetes for years.

What makes pumpkin so special? It’s rich in polysaccharides, a type of carbohydrate that studies suggest can help regulate blood sugar. Plus, pumpkins have a healthy dose of protein and good fats, making them a smart choice for balancing blood sugar.

2. Seafood

If you love fish and shellfish, here’s another reason to add them to your plate. Seafood is packed with healthy fats, high-quality protein, vitamins, and antioxidants—all of which are great for blood sugar control.

Protein, in particular, slows digestion and helps prevent blood sugar spikes after meals. Fatty fish like salmon and sardines are especially helpful. In fact, a study on 68 obese people found that those who ate 750 grams of fatty fish per week had better post-meal blood sugar levels compared to those eating lean fish.

3. Broccoli

You probably already know broccoli is good for you, but did you know it can also help lower blood sugar? Broccoli contains sulforaphane, a compound released when the veggie is chopped or chewed. Sulforaphane has been shown in several studies to reduce blood sugar and improve insulin sensitivity.

Broccoli sprouts, in particular, are high in glucosinolates, which help the body respond better to insulin and lower blood sugar levels—especially helpful for those with type 2 diabetes.

4. Beans and Lentils

Beans and lentils are nutritional powerhouses. They’re loaded with fiber, magnesium, and plant-based protein. Even better? They contain resistant starch and soluble fiber, both of which slow digestion and help stabilize blood sugar after meals.

In one small study, women who ate rice with chickpeas or black beans saw lower blood sugar spikes compared to those who ate rice alone. So, mixing beans or lentils with your meals is a simple and tasty way to keep blood sugar steady.

5. Chia Seeds

Tiny but mighty, chia seeds offer serious benefits for blood sugar control. These seeds are rich in fiber and omega-3 fatty acids, and research shows they may lower blood sugar and improve insulin sensitivity.

A 2020 review of animal studies found that chia seeds might even lower the risk of developing diabetes. In a human study, participants who ate 25 grams of ground chia seeds with a sugar solution saw their blood sugar levels drop by 39% compared to those who only had the sugar solution. Impressive, right?

6. Okra

Often overlooked, okra is a fruit loaded with polysaccharides and flavonoids, which have been shown to reduce blood sugar levels. Okra seeds, in particular, have potent antidiabetic properties.

Compounds like quercetin 3-O-gentiobioside and isoquercitrin give okra its blood sugar-lowering power. While animal studies have shown promising results, more human research is needed to confirm these effects. Still, adding okra to your meals can be a great move.

7. Avocados

If you’re already an avocado fan, here’s more good news. Avocados are rich in fiber, healthy fats, vitamins, and minerals. They help regulate blood sugar levels and may also protect against metabolic syndrome, which is a cluster of conditions—including high blood sugar—that raise the risk of chronic disease.

Including avocados in your meals can slow digestion and prevent blood sugar spikes, making them a heart-healthy and diabetes-friendly food.

8. Berries

Berries like strawberries, blueberries, and raspberries are sweet but still diabetes-friendly. They’re loaded with fiber, vitamins, and antioxidants, all of which help control blood sugar.

In one 2019 study, people with prediabetes who ate 250 grams of red raspberries along with a carb-heavy meal had lower blood sugar and insulin levels afterward compared to those who didn’t. Berries are a great way to satisfy a sweet tooth without spiking your sugar.

9. Eggs

Eggs aren’t just for breakfast anymore! They’re packed with protein, healthy fats, vitamins, and antioxidants. Several studies have shown that eggs can help regulate blood sugar.

One study found that obese adults with prediabetes or type 2 diabetes who ate one large egg every day for 12 weeks saw a 4.4% drop in fasting blood sugar. They also improved their insulin sensitivity. So go ahead, scramble, boil, or poach them—eggs are a solid choice.

10. Oats

Oats make for a perfect morning meal, thanks to their high soluble fiber content. Soluble fiber slows down digestion and helps keep blood sugar levels stable.

A review of 16 studies found that eating oats regularly reduced fasting blood sugar and HbA1c (a marker of long-term blood sugar control). Drinking oat bran mixed in water before eating white bread has also been shown to lower post-meal blood sugar spikes. It’s a simple addition that can make a big difference.

11. Yogurt and Kefir

Fermented dairy products like yogurt and kefir are another tasty way to help manage blood sugar. One study showed that drinking 600 ml of kefir daily lowered both HbA1c and fasting blood sugar levels in people with type 2 diabetes.

Additionally, a review of several studies found that people who ate yogurt daily had a 7% lower risk of developing type 2 diabetes. Stick with unsweetened versions for the best results.

Final Thoughts

While no single food is a magic cure for high blood sugar, adding more of these nutrient-dense options to your meals can help keep your levels in a healthy range. Pair these foods with regular exercise, stress management, and proper sleep, and you’ll be well on your way to better blood sugar control.