For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels.
Although factors like body weight, activity, stress, and genetics also play a role in blood sugar maintenance, following a healthy diet is critical for blood sugar control ( 1 , 2 ).
While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health ( 3 , 4 ).
Here are 17 foods that may help regulate your blood sugar.
Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties.
This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli (5).
Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress ( 6 , 7 ).
Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and they’ve been shown to help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract ( 8 , 9).
Additionally, eating cruciferous vegetables has been linked to a lower risk of type 2 diabetes ( 10 , 11 ).
Keep in mind that the best way to enhance the availability of sulforaphane is to enjoy broccoli and broccoli sprouts raw or lightly steamed, or to add active sources of myrosinase like mustard seed powder to cooked broccoli ( 12 ).
Seafood, including fish and shellfish, offers a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels.
Protein is essential for blood sugar control. It helps slow digestion and prevents post-meal blood sugar spikes, as well as increases feelings of fullness. Plus, it may help prevent overeating and promote excess body fat loss, two effects that are essential for healthy blood sugar levels ( 13 ).
A high intake of fatty fish like salmon and sardines has been shown to help improve blood sugar regulation.
For example, a study in 68 adults with overweight or obesity who consumed 26 ounces (750 grams) of fatty fish per week had significant improvements in post-meal blood sugar levels, compared with those who consumed lean fish ( 14 ).
Brightly colored and packed with fiber and antioxidants, pumpkin is a great choice for blood sugar regulation. In fact, pumpkin is used as a traditional diabetic remedy in many countries like Mexico and Iran ( 15 ).
Pumpkin is high in carbs called polysaccharides, which have been studied for their blood-sugar-regulating potential. Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both human and animal studies ( 16 , 17 , 18, 19 ).
However, more research is needed to determine how whole pumpkin, such as when it’s eaten roasted or steamed, may benefit blood sugar.
Pumpkin seeds are packed with healthy fats and proteins, making them an excellent choice for blood sugar control as well.
A 2018 study in 40 people found that consuming 2 ounces (65 grams) of pumpkin seeds reduced post-meal blood sugar by up to 35%, compared with a control group ( 20 ).
Research has shown that eating nuts may be an effective way to help regulate blood sugar levels.
A study in 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as part of a low carb diet reduced both fasting and post-meal blood sugar levels ( 21 ).
Also, a review found diets emphasizing tree nuts at an average daily intake of 2 ounces (56 grams) significantly reduced fasting blood sugar and hemoglobin A1c (HbA1c), a marker of long-term blood sugar control, compared with a control diet, in people with type 2 diabetes ( 22 ).