Which Foods Help Keep Blood Sugar Stable

The US medical resource WebMD has compiled dietary advice for people who want to keep their blood sugar (glucose) under control, including those with diabetes. It stresses that no single food lowers glucose sharply, but a well-planned menu can keep levels steady and prevent abrupt swings.

What counts as normal

A fasting blood sugar level of up to 5.5 mmol/l is considered normal. A reading of 5.6 to 6.9 mmol/l points to prediabetes, while 7.0 mmol/l or higher indicates diabetes.

Foods recommended

The best foods on the list are apples, eggs, oats, avocados, berries, chia seeds, flaxseeds, nuts, pumpkin seeds, seafood and broccoli.

• Apples contain fibre and antioxidants, and eating them lowers the risk of diabetes, heart disease and cancer.
• Eggs are rich in protein, and a single egg has only 80 calories.
• The beta-glucan in oats reduces the rise in glucose and insulin after eating.
• Avocados and fresh berries help limit the post-meal rise in glucose; berries slow stomach emptying.
• One ounce (28.35 g) of dried chia seeds contains almost 10 g of fibre.
• The best nuts are almonds, cashews, peanuts, pecans, pistachios and walnuts.
• Fish and seafood provide protein, omega-3 fatty acids and vitamin D, a nutrient people with diabetes are often found to lack.
• Broccoli has a very low glycemic index, so blood sugar does not rise sharply after eating it.

Basic dietary principles

WebMD says a diet should be built around foods with a low glycemic index and high fibre content. It recommends non-starchy vegetables, whole grains, protein sources and healthy fats from nuts, seeds, avocados and olive oil. Starchy vegetables such as potatoes and corn should be eaten in moderation.

The resource advises avoiding processed carbohydrates, sweetened drinks and products with added sugar, and drinking enough water, which helps the kidneys remove excess glucose.