Diet to Lower Blood Sugar

What Foods Help Control Blood Sugar?

  1. Whole Grain
  2. High Fiber Foods
  3. Green Vegetables
  4. Homemade-Flavored Drinks
  5. Fiber-Fruits
  6. Protein

Diet to Lower Blood SugarWhole Grains to Lower Blood Sugar

Whole Grains

One of the most important elements of lowering blood sugar is making sure you eat more whole grains. The best and most effective way of eating more grains is by switching things up in your diet. For instance, instead of continuing to eat white rice, switch to brown rice. Instead of eating white bread, switch to wheat bread. Although it may take some time to get used to, grains will not only serve to lower your blood sugar, but they are also important sources of many nutrients, fiber, B vitamins, and minerals. Studies also indicate that dietary fiber in whole grains may reduce the risk of heart disease, type 2 diabetes, obesity, and cancer.

Why Whole Grains are Essential?

Let’s take a look at how grains are composed. They are made of three layers: Outer, Middle, and Inner. 


Outer Layer: Bran → Fiber + Minerals + B vitamins


Middle Layer: Endosperm → Carbs + Some Protein + B vitamins + Minerals 


Inner: Germ → Lot of vitamins + Minerals + Healthy Fats

Grains to Lower Blood Sugar

Any Substitutes for Whole Grain?

Although fiber intake from whole grain foods is recommended, there are effective fiber supplements. With fiber intake, comes staying hydrated. Many people dismiss the notion of “staying hydrated” as something unimportant. But the fact is that a lack of water supply can lead to gas and cramps.

Examples of whole grains include:

  • Barley.
  • Brown rice.
  • Buckwheat.
  • Bulgur (cracked wheat)
  • Millet.
  • Oatmeal.
  • Popcorn.
  • Whole-wheat bread, pasta or crackers.

High Fiber Foods

“A diet rich in fiber may not only protect against diabetes and heart disease, but it may also reduce the risk of developing lung disease”, according to new research published online, ahead of print in the Annals of the American Thoracic Society. Essentially foods packed with fiber will serve to lower blood sugar as well. 


“Fiber mitigates the digestion and breakdown of carbohydrates. Consuming fiber multiple times a day would thus decrease, spikes in insulin levels, providing a comparatively steadier release of glucose, and thus lower risks of diabetic and cardiovascular disease in the long run.”

How Can You Increase Your Fiber Intake?

Foods higher in fiber tend to be good sources of micronutrients as well, which would be conducive to a healthier life. Some examples of great fiber foods include:

  • Sweet Potatoes
  • Almonds
  • Popcorn
  • Quinoa
  • Lentils
  • Brussel Sprouts
  • Brocolli
  • Carrots
  • Pears
  • Avacado
  • Berries
  • Bananas

fruits fiber to lower blood sugar

Soluble Fiber

This type of fiber is able to dissolve in water. It lowers glucose levels and can be found in foods such as oats, carrots, barley, and peas.


Insoluble Fiber 

This type of fiber serves to better the flow of your digestive system, increasing stool. SOme examples include whole-wheat flour, nuts, beans, and veggies.

fruits to lower blood sugar

Fiber: Recommendations for Adults

Men (<50 years) → 38 g

Men (>49 years) → 30 g

Women (<50 years) → 25 g

Women (>49 years) → 21 g

Best Fiber Choices

  • Whole-grain foods
  • Fruits
  • Vegetables
  • Beans and Peas
  • Nuts and Seeds

Healthy to lower blood sugar

Green Vegetables

Believe it or not, greens like spinach, kale, and lettuce do extremely well to help lower blood sugar. They are high in fiber + nutrients such as magnesium and vitamin A. 

  • Spinach
  • Chard
  • Lettuce
  • Collards
  • Kale

vegetables to lower blood sugarveggies to lower blood sugar

How Can You Eat These?

If you find yourself struggling to eat these, a great way to ensure that the healthy nutrients from green vegetables are going to your body is by blending it all in a smoothie and drinking it. A tip I give my clients is that if you really can’t stand green vegetables, pinch your nose and force yourself to drink the smoothie once a day. The health benefits are essential.

Homemade Flavored Drinks

herbal extracts to lower blood glucose

What Is The Best Drink To Lower Blood Sugar?

One word: Water. Drinking enough water prevents dehydration as well as allows the kidneys to remove excess sugar from your body through urine. Avoid all sugary drinks like fruit juice and soda as those will increase your blood sugar rather than lower it. Above all, reduce or even eliminate alcohol intake. 

aloe vera to lower blood sugar

Herbal Extracts

Herbal extracts can have a positive effect on lowering blood sugar. Items such as green tea, bitter melon, aloe vera, American ginseng, work well. If you don’t get enough of the nutrients from natural sources, supplements can be another option, which we will discuss later on. 

Fiber Fruits

List of the High Fiber Fruits:

  • Passion-Fruit
  • Blueberries
  • Avocados
  • Raspberries
  • Guavas
  • Blackberries
  • Pomegranate
  • Kiwi
  • Pears
  • Oranges
  • Tangerines
  • Cherries
  • Strawberries
  • Apricot
  • Bananas
  • Apples
  • Mangos
  • Grapefruit
  • Papaya
  • Nectarines
  • Peaches

fruits to lower glucose


Maggie Powers, PhD, president-elect of Health Care & Education at the American Diabetes Association recommends “Greek yogurt, cottage cheese, eggs, and lean meats.” 


Essentially, protein plays a large role in reducing blood sugar levels as well. 

Our Journey, Our Mission, Our Health 

There are many ways to lower blood sugar, naturally and through effective supplements. Be sure to check out which methods might work best for you. It’s different for everyone. Personally, a combination of natural factors, proper routine, lifestyle modifications, and effective supplements worked wonderfully. 

blood sugar


Because health is of utmost priority for all of us, I make this promise that my team and I will provide you all with engaging articles and valuable information to better your judgment. I will share all that I know with you on this site. In light of many untrustworthy sources, I want you all to be aware of the differences in each product that you may use or buy for a loved one. From product reviews to natural treatment, be sure to check out what works best for you. 

If you are reading this and feel a sense of frustration or lack of understanding, in need of assistance, feel free to leave a comment below or be sure to reach out to contact@howtolowerbloodsugarlevels.com.

Our team has much experience with lowering blood sugar. We can relate to your issues, and serve to bring forth long-term results and share our successes with you.

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