Maintaining healthy blood sugar levels is essential for overall health—especially for people with type 2 diabetes. Keeping blood sugar within an optimal range can help prevent health complications from diabetes, such as nerve damage.
Foods high in rapidly digested carbohydrates and low in protein and fiber have the most significant negative effect on blood sugar. Meanwhile, foods high in protein and fiber can help promote healthy blood sugar while keeping you full.
Fortunately, there are plenty of filling foods that can help keep you satisfied without significantly impacting your blood sugar levels.
Vegetables can be classified by their level of starch, a type of carbohydrate. Non-starchy vegetables contain low amounts of starch and are generally high in fiber. Fiber is a nutrient that helps slow digestion and the absorption of nutrients into the bloodstream. Because of this, foods high in fiber help promote fullness and healthy blood sugar levels.
High-fiber foods, like non-starchy vegetables, have a low glycemic index. The glycemic index is a measure of how slowly or quickly a food spikes blood sugar levels. The glycemic index ranks foods on a scale of 0-100, with low-glycemic index foods scoring less than 55 and high-glycemic index food scoring greater than 70.
However, the glycemic index does not account for the amount of carbohydrate consumed. Therefore, the glycemic load, which accounts for the glycemic index and the carbohydrates eaten per serving, may be a better representation of how food impacts blood sugar. A glycemic load of 10 or below is considered low, while a glycemic load of 20 or greater is considered high.
Non-starchy vegetables also have a low glycemic load. For instance, an 80-gram serving of broccoli has a glycemic load of one, making it a blood sugar-friendly food. In fact, a 2022 study that included 14 women found that eating broccoli before a rice meal reduced peak post-meal blood sugar levels by 40% compared with rice alone.
Try adding non-starchy vegetables to high-carb dishes, such as rice and pasta, to help promote healthy post-meal blood sugar levels.Besides broccoli, other non-starchy vegetables include squash, peppers, and carrots.
Beans
Beans are quite high in carbohydrates. However, unlike refined carbs like white rice and white bread, beans are also rich in plant-based protein and fiber, both of which can help prevent post-meal blood sugar spikes.
A cup of kidney beans provides 37 grams of carbohydrates per cup but provides 11 grams of fiber and 13.4 grams of protein. That's why kidney beans have a low glycemic load of seven. The high content of protein and fiber found in beans helps promote feelings of fullness and healthy blood sugar regulation.
Beans are also high in magnesium, a mineral that’s critical for glycemic control. In fact, studies show that people with type 2 diabetes who have higher magnesium levels in their blood have better blood sugar control compared with people who have lower magnesium levels.
Beans make an excellent addition to salads, grain dishes, and soups. Try making your own fiber- and protein-packed hummus by blending canned chickpeas with garlic, olive oil, tahini, and lemon juice and pairing it with non-starchy vegetables for a filling, blood sugar-friendly snack.
Greek yogurt is much higher in protein than regular yogurt. A 7-ounce container of plain, low-fat Greek yogurt provides 20 grams of protein, while the same serving of regular yogurt contains just 10 grams.
Due to its high protein content, unsweetened Greek yogurt is a good choice for people trying to manage their blood sugar levels. Greek yogurt also provides probiotics, which could help promote blood sugar management by modifying gut bacteria, improving overall gut health, and enhancing insulin sensitivity.
A 2023 study that included 72 people with type 2 diabetes found that those who consumed 200 grams of probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis probiotics for 12 weeks experienced significant reductions in hemoglobin A1c (HbA1c), a marker of blood sugar control for the past three months. To reap the benefits of probiotic yogurt, look for unsweetened Greek yogurt that contains live and active cultures.
Greek yogurt makes a filling and protein-rich breakfast or snack option and can be paired with other nutritious ingredients like berries, nuts, and chia seeds.
Nuts and Seeds
Nuts and seeds are packed with nutrients involved in blood sugar regulation, such as plant-based protein, fiber, and minerals such as magnesium and zinc. Due to their high protein and fiber content, most nuts and seeds have alow glycemic load. For example, pecans and almonds have a glycemic load of less than one.
Nut and seed consumption has been shown to reduce blood sugar levels in people with prediabetes and diabetes.
A 2022 study that included 60 people with prediabetes found that those who consumed 20 grams of almonds 30 minutes before each major meal they ate for three months experienced significant reductions in HbA1c as well as post-meal blood sugar and insulin levels compared to a control group. At the end of the study, 23% of the participants who consumed almonds before their meals were no longer considered to have prediabetes, meaning the almond treatment led to significant improvements in blood sugar control.
Try sprinkling nuts and seeds into salads, grain dishes, and oatmeal. You can also pair nuts and seeds with higher-carb foods, like fresh fruit, for a satiating snack.
Fish, chicken, and eggs all have a glycemic load and glycemic index of zero, meaning they have a minimal effect on blood sugar levels when eaten in normal amounts.
Pairing protein-rich foods like seafood and poultry with carbohydrates can help reduce the meal’s impact on blood sugar by slowing digestion, improving insulin sensitivity, and enhancing glucose or blood sugar uptake into cells.
Research shows that eating protein-rich foods before carb-rich foods can have a significant impact on post-meal blood sugar. A 2018 study that included 15 people with prediabetes found that when the participants consumed lean chicken breast and non-starchy vegetables 10 minutes before consuming bread, their post-meal blood sugar levels were around 40% lower compared to when they consumed bread before the chicken and vegetables.
Additionally, reducing carbohydrate intake and increasing protein and healthy fat intake may help improve glycemic control in people with type 2 diabetes.
To enhance blood sugar control, try adding sources of plant-based or animal-based protein to meals and snacks.
Chia and Flax Seeds
Chia seeds and flaxseeds are high in fiber and make an excellent dietary choice for people who are trying to manage their blood sugar levels. Chia and flax provide 9.75 grams and 8 grams of fiber per ounce, respectively. Their high fiber content benefits your blood sugar levels and can also help you feel full after meals.
A 2022 study of 19 men with type 2 diabetes found that consuming 15 grams of flaxseed before breakfast reduced post-meal blood sugar by 17% compared to a standard breakfast alone.
Try sprinkling chia and flaxseed on yogurt and oatmeal and adding them to baked goods to improve your blood sugar control.
While some specific foods have been shown to positively impact post-meal blood sugar levels and overall glycemic control, your dietary intake as a whole is what matters most when it comes to blood sugar regulation.
In general, a diet high in nutritious, whole foods—such as vegetables, fruits, nuts, seeds, beans, and protein sources like seafood—is the best choice for blood sugar control, regardless of whether you have diabetes.Plus, including fiber and protein-rich foods at every meal and snack can help you feel full.
It’s also important to reduce your intake of foods and drinks known to negatively impact blood sugar control, such as sugar-sweetened beverages, candy, sugary baked goods, and sweetened breakfast cereals.
Additionally, if you’re concerned about post-meal blood sugar spikes, you might want to try consuming protein and fiber-rich foods before consuming carb-rich foods. According to a 2022 review, evidence suggests that consuming protein, fat, and fiber before consuming starchy foods may reduce post-meal blood sugar levels by up to 73% compared to consuming protein, fat, and fiber along with or after eating starchy foods.
Lastly, going for a walk after eating is an easy and effective way to lower your blood sugar. Research has shown that light-to-moderate activity, such as a brisk walk, after meals can help reduce post-meal blood sugar levels.
What’s Your Diabetes Risk?
While high blood sugar often affects people with diabetes, it can also raise the risk of diabetes in people without the condition. Your eating habits play an important role in your diabetes risk and overall well-being. However, other factors, like age and activity levels, can also lend important information about your risk level. The following quiz will ask about your lifestyle habits and symptoms to gauge your risk of diabetes and help you understand when to see a healthcare provider for testing.
Disclaimer: These results are not meant to be a diagnosis. If you believe you have an undiagnosed medical condition, reach out to a healthcare provider who can help get you started with a treatment plan.
Medically reviewed by Danielle Weiss, MD
Eating foods high in protein and fiber may help keep you full without spiking your blood sugar. Foods like non-starchy vegetables, eggs, flaxseeds, and Greek yogurt can encourage healthy post-meal blood sugar levels and help you maintain healthy glycemic control. Try adding the filling, blood sugar-friendly foods to your favorite meals and snacks for an easy and delicious way to maintain or improve your blood sugar levels—all while keeping you full.
