7 Good Foods to Help Avoid Low Blood Sugar

Written By Lee On May 20, 2022

To stay healthy, you need to find the proper diet. You want foods that help you maintain low blood sugar. Too high blood sugar can cause heart disease, stroke or kidney problems. So, here are seven foods you should incorporate into your next meal.

1. Try Some Whole Grains

Whole grains help regulate your blood sugar levels by not causing extreme spikes. These foods aren't digested quickly due to their high fiber content. So, when you eat sugary food, the sugar is absorbed slower, so your glucose levels don’t rise too fast.

Eating fiber also reduces constipation and bacteria buildup in your intestines. In addition to fiber, whole grains can lower your risk of diabetes. There are multiple whole grains, from barley to buckwheat. So, grab a piece of whole-grain toast or a bowl of oatmeal in the morning. Remember breakfast is the most important meal of the day. Plus, skipping meals can cause your blood sugar to drop and release cortisol.

2. Increase Your Fruit and Vegetable Intake

Fruits and veggies are rich in fiber and carbohydrates. You should get at least five servings of fruits and vegetables a day to maintain a healthy diet. When choosing your fruits, go for less ripe ones. These have a low glycemic index, which raises glucose levels more slowly. Also, eating skin with fruit can increase your fiber intake.

In addition, go for fresh or frozen fruit that has less-concentrated sources of natural sugar. Starchy vegetables like potatoes are higher in carbohydrates. So, eat these in moderation.

Some examples of fruits and vegetables to add to your diet include:

Apples
Oranges
Blackberries
Broccoli
Beans

3. Have Some Nuts

Nuts are low on the glycemic index, high in fiber and a healthy source of fat. This helps regulate blood sugar levels, keeping you full and preventing extreme spikes. Nuts also contain nutrients and vitamins, omega-3 and magnesium, improving heart health.

This food is perfect for a midday snack. You can bring a pack of trail mix to work to hold you over in the afternoon. They also are a great quick snack for kids before they head off to their activities.

Here are a few types of nuts to add to your diet:

Walnuts
Almonds
Cashews
Peanuts
Pistachios

4. Enhance Your Dishes With Extra Virgin Olive Oil

Extra-virgin olive oil is perfect for any salad. It helps reduce the impact of high-glycemic foods. The dressing helps stabilize the blood glucose response. It also reduces the risk of Type 2 diabetes. Olive oil helps to protect against inflammation and heart disease as well.

You can add it to various dishes or use it as a cooking method. For example, the oil can add flavor when sauteing vegetables or meats. It also works well in Italian bread, like pizza crust.

Here are a few more ways to add olive oil to your meals:

When baking
In your seafood dishes
When dipping bread
Sprinkled on soups or pasta
When grilling meat

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5. Mix in Some Legumes

Legumes, like beans, lentils and peas, are high in fiber and protein. The protein can help repair muscles and bones, keeping your body strong. These foods are also low on the glycemic index, preventing insulin increases.

Plus, legumes can reduce cholesterol levels, helping to maintain good cardiovascular health. Legumes provide antioxidants and lower the risk of developing diabetes as well. You can incorporate them in various ways, such as following a Mediterranean diet.

Here are a few more legumes to include in your next dish:

Chickpeas
Peanuts
Black beans
Green peas
Lima beans

6. Add Some Seafood to Your Diet

Seafood provides plenty of protein, vitamins, minerals and antioxidants. These can help regulate blood sugar levels. The protein slows your digestive system and keeps your sugar levels under control. Also, it reduces overheating which is essential for healthy blood sugar levels.

In addition, vitamins can improve the body's responsiveness to insulin. Eat foods like fatty fish, such as salmon, to help improve your blood sugar regulation.

Here are a few more ways to add to more seafood to your diet.

Cod
Trout
Shrimp
Tilapia

7. Enjoy Some Yogurt

Yogurt is a fermented dairy product that can enhance blood sugar control. Eating some each day can improve your post-meal insulin levels. Also, yogurt contains probiotics that support a healthy gut microbiome. These can impair blood glucose control and lead to Type 2 diabetes when unbalanced.

Yogurt has other health benefits, such as strengthening your immune system and heart. Yogurt is the perfect morning meal with some cereal. It is also great to pack for the office. It's a light snack that you can easily consume on your break.