10+ Foods to Help Lower Your Blood Sugar

Stable blood sugar supports energy, mood, and long-term health—even for those without diabetes. While many factors play a role, diet has the most direct impact. Here are seven science-backed foods that help regulate blood sugar: Pumpkin Rich in fiber and antioxidants, pumpkin contains polysaccharides shown to lower blood glucose levels.

Leafy Greens Low in carbs but high in fiber and magnesium, greens like spinach and kale may improve insulin sensitivity. Cinnamon Research suggests regular small doses can reduce fasting blood sugar and enhance insulin function.

Whole Grains Oats, quinoa, and brown rice digest slowly, preventing spikes and supporting glycemic control. Legumes Beans, lentils, and chickpeas are high in protein and fiber, helping slow digestion and increase satiety.

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