Here's a closer look at foods that reduce blood sugar, according to an RDN.
8 Foods That Reduce Blood Sugar Levels Over Time If You’re Pre-Diabetic
Updated on Jan. 18, 2023
Whether you have prediabetes or not, knowing what blood sugars are and how they work is important, as prolonged high blood sugars can lead to chronic illness. The food you eat will metabolize to glucose, or sugar, which fuels your body’s cells to function properly. However, issues occur when the concentration of glucose in the blood is higher than the body’s needs. The key to maintaining steady blood sugar levels is to choose the right foods.
While there are no foods that will cause blood sugar levels to drop dramatically, there are foods that reduce blood sugar average readings over time and will help you avoid drastic spikes. Let’s take a look at some of those foods.
Beans and Lentils
Legumes like beans and lentils are a great choice for those trying to manage their blood sugar levels. Not only are they full of fiber, but they also have a low glycemic index, both of which help to slow the spike in blood sugar after eating. This study showed the effectiveness legumes had on glycemic control while also emphasizing the positive effects they have on blood pressure and other cardiac disease risks, a common comorbidity of diabetes.
Quinoa
An incredible substitute for white rice, quinoa helps your body better control blood sugar response from many angles. It is loaded with protein and fiber. These two nutrients slow down digestion, causing a slow release of glucose into the bloodstream. Learn how to cook quinoa, then explore our quinoa recipes.
Garlic
Garlic is one of those “superfoods,” as it’s full of hundreds of compounds that are good for our health. This study reports that three of these compounds have been known to help increase insulin levels in the blood, reducing blood sugars by bringing glucose into the cells. That’s not all—another study found garlic to help lower fasting blood glucose levels across over 500 subjects.
Avocado
A source of heart-healthy “good fat,” avocado can have a meaningful impact on your blood sugars in the long term. With over 80% of the total carb in avocado coming from fiber, it will be digested more slowly, giving a steady blood sugar response. Also, avocado will leave you feeling satisfied for longer, helping you steer clear of unhealthy, potentially sugar-spiking snacks. Don’t miss our delicious and healthy avocado recipes.
Onion
Onion, like garlic, is full of many healing chemical compounds. In fact, some of those compounds have been found to potentially help those on diabetes medication to lower their dose or even wean off completely, when consumed long term. Learn more about the different types of onions and how to cook with them.
Salmon
Full of omega-3 fatty acids, salmon provides a protective one-two punch against high blood sugars. Not only is salmon basically free of carbohydrates, the omega-3s it contains helps to reduce bodily inflammation and help lower cholesterol, a common concern of those with prediabetes. Look through our easy salmon recipes to get started.
Oats
Oats are a smart whole grain option for those watching their blood sugars. High in soluble fiber and low on the glycemic index, oats will evoke a dulled blood sugar response. Swap out your regular breakfast cereal for a bowl of oatmeal, using one of our favorite oatmeal recipes.
Nuts
Providing little carbohydrate, but lots of healthy fat and fiber, nuts are a great choice for people with prediabetes. They’re the perfect snack food, as they won’t cause your blood sugars to spike while also helping to protect your heart health.
These foods will help reduce blood sugar levels over time and are great go-to’s when making dietary changes. Eating them in place of not-as-healthy snack choices is an easy step in the right direction when managing your prediabetes. Just make sure you’re not incorporating any of these foods into your prediabetic diet plan.
We recommend trying one of these healthy recipes for people with diabetes:
Chicken Veggie PacketsPeople think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Blackened Tilapia with Zucchini NoodlesI love quick and bright meals like this easy diabetic-friendly one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, Texas
Turkey Cabbage StewChock-full of ground turkey, cabbage, carrots and tomatoes, this turkey cabbage soup delivers delicious down-home comfort on cool days. If you don't like cabbage, replace it with chopped green peppers. Simply saute the peppers with the turkey, onion and garlic. —Susan Lasken, Woodland Hills, California
Pressure-Cooker Southwestern Pork and Squash SoupI adapted a pork and squash stew recipe using tomatoes and southwestern-style seasonings. My husband and sons loved it, and the leftovers were even better the next day! Try it with fresh corn muffins. Plus, this tasty dish is diabetic-friendly. —Molly Andersen, Portland, Oregon
Shrimp & Corn Stir-FryI make this seafood stir-fry at summer’s end when my garden is producing plenty of tomatoes, squash, garlic and corn. For a quick supper, we serve it over rice. —Lindsay Honn, Huntingdon, Pennsylvania
Quick Coq au VinIntroduce French bistro vibes to your table with our easy coq au vin, a classic French stew you can whip up on a weeknight.
Sausage-Topped White PizzaI love cooking, and I learned from Nana and Mom. Pizza is easily one of my favorite dishes to prepare. I switched up this recipe to make it my own. —Tracy Brown, River Edge, New Jersey
Spinach and Mushroom Smothered ChickenChicken breasts stay nice and moist tucked under a blanket of melted cheese. It's extra special to serve but is not tricky to make. —Katrina Wagner, Grain Valley, Missouri
Feta Garbanzo Bean SaladGreek chickpea salad is packed with nutrients and super-easy to make. It's the perfect lunch on the go.
Also, explore this list of some more delicious diabetic salad recipes.
Lemon Salmon with BasilAt our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. —Shanna Belz, Prineville, Oregon
Flavorful Grilled Pork TenderloinFolks can find me grilling, no matter the weather. This moist pork tenderloin has loads of flavor thanks to its special spice blend, and it doesn't get much easier to make. My wife especially likes that she doesn't have to do the cooking! —Steve Ehrhart, Villa Park, Illinois
Loaded Mexican PizzaMy husband is a picky eater, but this healthful Mexican-style pizza has such amazing flavor that he actually looks forward to it. Leftovers taste even better the next day. —Mary Barker, Knoxville, Tennessee
Also, don't forget to check out these diabetic Mexican food recipes that people with diabetes can enjoy.
Asparagus Turkey Stir-FryWhen people try this easy diabetic-friendly dish, they ask for the recipe, just as I did when I first tasted it when visiting a friend's home. Tossed in a delicious lemon sauce, this simple skillet dish is sure to satisfy on the busiest of nights. It's a great way to use leftover turkey. —May Evans, Corinth, Kentucky
Asian Lettuce WrapsThis recipe is as tasty as the lettuce wraps found in national restaurants, but it's healthier! — Linda Rowley, Richardson, Texas
Cod and Asparagus BakeThe lemon pulls this flavorful and healthy diabetic-friendly dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas Faglon, Somerset, New Jersey
Chicken Thighs with Shallots & SpinachWhat could be better than an entree that comes with its own creamy vegetable side? This healthy supper goes together in no time flat and makes an eye-catching presentation. —Genna Johannes, Wrightstown, Wisconsin
Baked Balsamic ChickenAs far as roast chicken ideas go, this baked balsamic chicken recipe is one of our favorites. When the aroma from this dish fills your house, your family will think you spent all day cooking. But this elegant Sunday-special roast chicken, flavored with rosemary, wine and balsamic vinegar, is surprisingly simple to make. —Tracy Tylkowski, Omaha, Nebraska
Beef Lo MeinThis simple beef lo mein is easy to toss together with the veggies you have on hand. And since it uses spaghetti, you won't have to go searching for special noodles.
Busy-Day Pork ChopsIt was time to use or lose some pork chops I had in the fridge, so I dressed them in bread crumbs and Parmesan and baked them up. Necessity sure is the mother of invention, and in this case I invented an amazing healthy pork chop recipe. —Dee Maltby, Wayne, Ohio
Broiled CodIf you want to cook some fish but don't want the dish to taste too "fishy," this broiled cod is the answer. A marinade of Italian dressing, paprika and other spices makes this cod taste wonderful.
Pork and OrzoTake a trip to a waterfront locale with protein-rich, health-minded Mediterranean pork and orzo. Tomatoes, spinach and feta add bright punches of color to the meat and pasta.
Cashew ChickenThis quick cashew chicken recipe is great as a weeknight timesaver that you won’t find yourself compromising on flavor. If you’ve never cooked with nuts before, prepare for a pleasant surprise. They really bring the best out of the chicken breast.
Tortilla PieIf you want to breathe new life into taco night, tortilla pie may be the twist you need. Cheesy, zesty and saucy, this Tex-Mex take on lasagna will surely become a household favorite.
Balsamic-Glazed Beef SkewersWith only five easy-to-double ingredients, these mouthwatering kabobs are one of our favorite recipes. We like them with hot cooked rice and a tossed salad. To prevent wooden skewers from burning, soak them in water for 30 minutes before threading on the meat. —Carole Fraser, Toronto, Ontario
Chicken & Garlic with Fresh HerbsThe key to this savory chicken is the combination of garlic, fresh rosemary and thyme. I like to serve it with mashed potatoes or crusty Italian bread. —Jan Valdez, Lombard, Illinois
Seared ScallopsThis scallops recipe has everything you need to give these tender mollusks a golden sear. Serve them solo or with a tangle of buttery pasta for a delightful and effortless dinner.
Baked Tilapia with Panko Bread CrumbsQuick and easy to make and packed with flavor, this Panko crusted tilapia is a dish you'll return to again and again.
In-a-Pinch Chicken & SpinachI needed a fast supper while babysitting my grandchild. I used what my daughter-in-law had in the fridge and turned it into what's now one of our favorite chicken and spinach recipes. —Sandra Ellis, Stockbridge, Georgia
Turkey CurryTurkey curry is easy to toss together, especially if you use leftover turkey and store-bought stock.
Baked TilapiaBaked tilapia is easy and quick to make and very versatile. Learn how to make it here.
Chicken Veggie SkilletI invented this chicken and veggie dish to use up extra mushrooms and asparagus. My husband suggested I write it down because it's a keeper. —Rebekah Beyer, Sabetha, Kansas
Stir-Fry Rice BowlMy meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
Chinese Pepper SteakThis Chinese pepper steak is the ideal stir-fry to make for dinner, served with tender beef and crisp vegetables on a bed of hot rice. Plus, it all comes together in less than 30 minutes!
Curry Turkey Stir-FryJust open the fridge and go to town making this throw-together curry. We prefer turkey, but if you like chicken, shrimp, even bean sprouts and carrots, by all means, add them. —Lauren Rush, Clark, New Jersey
Mediterranean TilapiaI recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio
Rosemary Garlic ShrimpPacked with bold flavors, a rosemary garlic shrimp saute comes together quickly in a single pan and makes enough for leftovers. Match it with a simple starch and a healthy vegetable for a perfect summer meal.
Stuffed-Olive CodVisit the olive bar in your supermarket to put a new twist on cod in this simple high-protein, low-fat entree that’s a weeknight lifesaver. — Tria Olsen, Queen Creek, Arizona
Lemon-Pepper Tilapia with MushroomsMy husband and I are trying to add more fish and healthy entrees to our diet and this one makes it easy. It comes together in less than 30 minutes, so it's perfect for hectic weeknights. —Donna McDonald, Lake Elsinore, California
Salmon with Spinach & White BeansMy husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
Ginger Veggie Brown Rice PastaOnce I discovered brown rice pasta, I never looked back. Tossed with ginger, bright veggies and rotisserie chicken, it tastes like a deconstructed egg roll! —Tiffany Ihle, Bronx, New York.
Spicy Turkey Lettuce WrapsMy go-to meal after an evening run is this satisfying turkey wrap with jicama, a potato-like root veggie used in Mexican cooking. —Christie Arp, Blue Ridge, Georgia
Spiced SalmonThis delicious, moist fish is very quick and easy to prepare. It gets a little sweetness from brown sugar, but overall the seasonings are mild and give this dish broad appeal. It's a wonderful way to enjoy healthy salmon.—Donna Reynolds, Innisfail, Alberta
Chicken & Goat Cheese SkilletMy husband was completely bowled over by this on-a-whim goat cheese and chicken skillet meal. I can't wait to make it again very soon! —Ericka Barber, Eureka, California
Garlic-Mushroom Turkey SlicesMy daughter is a picky eater, and even she likes this enticing dish! There’s minimal fat, and it’s delicious, easy and affordable for weeknight dining. —Rick Fleishman, Beverly Hills, California
Grilled Chicken Chopped SaladLayered desserts always grab my family’s attention, but salads? Not
so much. I wondered if I could get everyone on board by presenting
a healthy salad in an eye-catching way. I’m happy to say that it worked. —Christine Hadden, Whitman, Massachusetts
Naked Fish TacosThis is one of my husband's all-time favorite meals. I've even converted some friends to fish after they've eaten this. I serve the dish with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
Tilapia with Citrus SauceThe lemon, lime and orange sauce adds zest to this flaky, delicate-flavored fish. —Francis Garland, Anniston, Alabama
Cod with Bacon & Balsamic TomatoesLet's face it, everything really is better with bacon. I fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri
Shrimp Lime Cilantro SkewersGrilled shrimp lime cilantro skewers are beginner-friendly and bursting with the fresh, zippy flavors of cilantro, jalapeno and citrus.
Healthy Tuna SaladYou do not need full-fat dressing to make a great tuna fish sandwich. Learn how to make healthy tuna salad with a recipe that cuts down on calories and fat, but keeps the classic flavor (and crunch!).
Peppered Tuna KabobsWhen we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia
Chicken & Spanish Cauliflower “Rice”I learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I’ve changed my eating habits, too. Everyone from my dad to my little nephew loves this chicken in Spanish cauliflower rice. —Megan Schmoldt, Westminster, Colorado
Pepper and Salsa CodAfter tasting a similar dish at the grocery store, my husband figured out how to make this awesome cod topped with salsa and peppers. —Robyn Gallagher, Yorktown, Virginia
Simple Grilled Steak FajitasAfter moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
