{"id":629450,"date":"2024-08-15T09:15:59","date_gmt":"2024-08-15T13:15:59","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=629450"},"modified":"2026-02-10T20:45:51","modified_gmt":"2026-02-11T01:45:51","slug":"what-foods-lower-blood-sugar-immediately","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/what-foods-lower-blood-sugar-immediately\/","title":{"rendered":"What foods lower blood sugar immediately?"},"content":{"rendered":"

Your blood sugar, or glucose, is your body’s primary (and easiest to access) energy source. It comes from the food you eat. Your body breaks down most of your food into glucose and then releases it into your bloodstream. Diabetes is a chronic condition that develops when the body cannot adequately regulate blood sugar. This causes your blood sugar levels to be too high\u2014known as hyperglycemia. If you have prediabetes or want to lower your risk of developing diabetes, make sure you\u2019re eating the right foods to maintain your blood sugar levels. Foods that lower blood sugar include berries, leafy green vegetables, broccoli, avocados, nuts, and fatty fish.<\/span><\/p>\n

6 foods that lower blood sugar<\/span><\/h2>\n

Certain foods can be added to a diet to help <\/span>lower blood sugar levels<\/span><\/a> and improve overall health and wellness.\u00a0<\/span><\/p>\n

Berries<\/span><\/h3>\n

According to <\/span>Aaron Erez<\/span>, DO, a physician specializing in functional medicine and family medicine and the owner of <\/span>Erez Functional Medicine<\/span>, berries help control blood sugar levels. \u201cBerries have compounds that can help lower blood sugar quickly,\u201d he says. \u201cTheir antioxidants and fiber provide nutritive sweetness without causing a blood sugar spike.\u201d<\/span>
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A <\/span>study<\/span><\/a> found that consuming cranberries, blueberries, raspberries, and strawberries can improve postprandial hyperglycemia and hyperinsulinemia (high insulin levels) in adults with insulin resistance who are overweight or obese. Insulin resistance occurs when your <\/span>cells don\u2019t respond<\/span><\/a> well to insulin, a hormone responsible for regulating <\/span>blood sugar levels<\/span><\/a>.<\/span><\/p>\n

Leafy green vegetables\u00a0<\/span><\/h3>\n

Leafy green vegetables include kale, collard greens, cabbage, romaine lettuce, spinach, and many others. \u201cLeafy green vegetables like spinach and kale are high in magnesium, which helps cells uptake glucose and lower blood sugar,\u201d Dr. Erez<\/a> says. \u201cThey are also high in antioxidants and fiber, which slow the digestion of carbohydrates.\u201d Another added benefit of eating leafy greens is their potassium content, which can help to lower blood pressure.<\/span><\/p>\n

Researchers from <\/span>one study<\/span><\/a> discovered that a higher intake of raw green vegetables improved glycemic control among Indonesian adults with Type 2 diabetes. Glycemic control is the <\/span>maintenance of blood glucose levels<\/span><\/a> within a healthy range.<\/span><\/p>\n

Broccoli<\/span><\/h3>\n

Jennifer Stone<\/span><\/a>, DNP, APRN, FNP-BC, an associate dean at <\/span>Walden University College of Nursing<\/span><\/a>, says broccoli can benefit blood glucose levels. \u201cBroccoli contains a natural plant compound known as sulforaphane,\u201d she says. This compound has antioxidant and anti-inflammatory properties and can decrease blood sugar levels.<\/span><\/p>\n

Dr. Stone also notes that this type of food is a good source of fiber, which can benefit people looking to control their blood sugar levels. \u201cDietary fiber has been shown to slow down the release of sugar from foods we eat, stimulate the release of hormones (GLP-1 and PYY) that increase insulin secretion, and control glucose levels,\u201d she explains.<\/span><\/p>\n

Avocados<\/span><\/h3>\n

Dr. Stone says that eating avocados may be beneficial for lowering blood glucose levels. \u201cA medium avocado contains about 12 grams of carbs and over 10 grams of fiber,\u201d she says. \u201cNumerous studies have shown that high dietary fiber can reduce blood sugar and improve insulin resistance. Avocados have a low glycemic index of 40 and don\u2019t contain any naturally occurring sugar.\u201d<\/span><\/p>\n

The glycemic index, or GI, <\/span>ranks foods containing carbohydrates<\/span><\/a> on a scale from 1 to 100. \u201cThe lower the glycemic index, the less it may affect your blood sugar levels,\u201d Dr. Stone explains. \u201cA GI of 55 or less is considered low, whereas a GI of 70 or more is considered high.\u201d<\/span>
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According to <\/span>a study<\/span><\/a> that analyzed Hispanic and Latino adults over six years, researchers found that avocado intake was associated with better glycemic control.\u00a0<\/span><\/p>\n

Almonds<\/span><\/h3>\n

A <\/span>review of studies<\/span><\/a> suggests that adding nuts to your diet can help prevent or manage Type 2 diabetes.\u00a0<\/span><\/p>\n

According to Dr. Stone, almonds have one of the lowest glycemic indexes, making them one of the healthier nuts to consume. \u201cAlmonds are high in magnesium, and experimental studies have shown the critical role that magnesium plays on insulin sensitivity and glucose metabolism,\u201d she says. \u201cConsuming about 45 almonds per day may greatly impact lowering a person\u2019s blood sugar levels.\u201d<\/span><\/p>\n

Fatty fish<\/span><\/h3>\n

Consider adding healthy fats like fish to your diet to improve your blood sugar levels. \u201cFatty fish contain omega-3 fatty acids, which reduce inflammation in the body and make cells more sensitive to insulin,\u201d Dr. Erez says. Examples of fatty fish include salmon, tuna, anchovies, herring, sardines, mackerel, halibut, and rainbow trout.<\/span>
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One <\/span>study<\/span><\/a> that followed almost 400,000 middle-aged and older participants over 10 years found that consuming oily fish was associated with a lower risk of developing type 2 diabetes. Researchers also discovered that daily intake of fish oil supplements was linked to a lower risk of Type 2 diabetes.\u00a0<\/span><\/p>\n

RELATED: <\/b>What\u2019s the best diabetes diet?<\/b><\/a><\/p>\n

Worst foods for hyperglycemia<\/span><\/h2>\n

If you have diabetes or are trying to lower your risk of developing this chronic disease, here are some foods you should avoid\u2014or consume in moderation.\u00a0<\/span><\/p>\n

White rice<\/span><\/h3>\n

Dr. Erez says that eating white rice can harm your blood sugar levels. \u201cWhite rice has a high glycemic index, meaning it is rapidly digested into glucose and causes blood sugar spikes,\u201d he says. It also lacks the fiber of brown rice and other whole grains. Whole grains such as whole wheat bread, brown rice, oats, and quinoa can be an excellent alternative to white rice and can also aid in lowering cholesterol.\u00a0<\/span><\/p>\n

A <\/span>study<\/span><\/a> involving more than 130,000 participants from 21 countries found that a higher intake of white rice (more than 450 g\/day) was associated with an increased risk of diabetes.\u00a0<\/span><\/p>\n

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