Top 5 Foods to Help Lower Blood Sugar Naturally
Looking to keep your blood sugar in check without cutting out all your favorite foods? Discover five delicious, natural options that can help steady your levels and support better health every day.
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Looking to keep your blood sugar in check without cutting out all your favorite foods? Discover five delicious, natural options that can help steady your levels and support better health every day.
Managing blood sugar isn’t just about medication or testing — it’s about the choices you make at every meal. Whether you’re living with diabetes, prediabetes, or simply want to stay ahead of your health, the right foods can help stabilize blood sugar, boost energy, and support overall wellness.
At Connected Health, we believe small, consistent nutrition changes can have a big impact. Here are five powerhouse foods that can help keep your blood sugar in check.
Spinach, kale, Swiss chard, and collard greens are rich in vitamins, minerals, and fiber — all while being low in carbohydrates and calories.
They also contain magnesium, which supports healthy insulin function. Try adding a handful of greens to your omelet, smoothie, or lunch salad.
Quick tip: Sauté spinach with olive oil and garlic for a simple, blood sugar–friendly side.
Recipe to try from Rita de Freitas, RDN: Espinacas con Garbanzos (Spinach with Chickpeas)
Healthy fats help slow down how quickly sugar enters your bloodstream. Avocados, nuts, seeds, and olive oil not only promote satiety but also support heart health — a major consideration for anyone managing diabetes.
Quick tip: Top your toast with avocado slices or add a drizzle of olive oil to roasted veggies.
Recipe to try from Rita de Freitas, RDN: Tomato Stuffed Tuna Salad with Smashed Avocado
Unlike many other fruits, berries — such as blueberries, raspberries, and strawberries — have a lower glycemic impact. They’re packed with antioxidants and fiber, which help balance blood sugar while satisfying a sweet craving naturally.
Quick tip: Enjoy fresh berries over Greek yogurt or blend them into a morning smoothie for added fiber and flavor.
Recipe to try from Rita de Freitas, RDN: Overnight Oats with Berries and Chia Seeds
Salmon, mackerel, sardines, and trout are loaded with omega-3 fatty acids, which help reduce inflammation and support heart and brain health. Since people with diabetes have a higher risk of heart disease, incorporating fish twice a week is an excellent choice.
Quick tip: Grill or bake salmon with lemon and herbs for an easy, nutrient-rich meal.
Recipe to try from Rita de Freitas, RDN: Cilantro and Lime Salmon Cakes
These plant-based proteins are high in fiber and complex carbohydrates, which means they digest slowly and help prevent blood sugar spikes. Beans and lentils also deliver iron, magnesium, and potassium — nutrients often lacking in the standard diet.
Quick tip: Add black beans to salads, enjoy lentil soup for lunch, or swap half the meat in tacos with beans for extra fiber.
REcipe to try from Rita de Freitas, RDN: Nourishing Lentil Soup
Even when you’re eating well, it’s essential to track your progress through regular A1C testing. This test reflects your average blood sugar levels over the past three months and helps you and your care team fine-tune your nutrition and lifestyle plan.
Healthy eating and consistent monitoring go hand-in-hand for long-term results.
At Connected Health, we’re here to help you understand your numbers, make smarter food choices, and build habits that truly support your health — one meal at a time.
If you’re looking for guidance on nutrition, metabolic health, or ways to prevent diabetes, talk with your Connected Health clinician or schedule a virtual nutrition consult today. Together, we can create a personalized plan that fits your goals, your schedule, and your lifestyle.
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