Here are my dietitian tips for how to reduce blood sugar level immediately and what foods help lower blood sugar over time.
There isn’t one food that will magically protect your body from developing diabetes. But research has found that some foods can help promote healthy blood sugar levels over time. Keep reading to learn how to reduce blood sugar level immediately, foods that help lower blood sugars, and which foods to eat in the moment when your blood sugar is higher than you’d like.
*This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. The article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. Do not use it in place of the advice of your physician or registered dietitian.*
What are normal blood sugar levels?
Before we get started, let’s review some definitions of what “normal blood sugar” means for people without diabetes:
- A normal “fasting” blood glucose taken first thing in the morning after waking up is 99 mg/dL or lower.
- A random blood glucose test taken any time of the day without regard to the last time you’ve eaten should be under 200 mg/dL.
If you have diabetes (any type), your doctor will discuss specific blood sugar goals with you. These goals can vary based on a variety of factors.
Diabetes blood sugar levels for diagnosis
Blood glucose tests with any of the following levels are often used to diagnose diabetes:
- Fasting blood glucose of 126 mg/dL or higher (100-125 mg/dL is considered pre-diabetes)
- Random blood glucose of 200 mg/dL or higher
How to reduce blood sugar level immediately
How to lower blood sugar immediately can depend on a variety of factors. The following strategies are almost always helpful.*
- Go for a walk**
- Drink a large glass of water
- Take rapid-acting insulin if directed by your doctor
*Extremely high blood sugar (>250mg/dL) can be a life-threatening situation if ketones are also present. Diabetic ketoacidosis (DKA) can develop when blood sugars reach this level. Discuss your plan of action with your doctor if/when this happens. This includes knowing when it’s ok to stay home and treat your blood sugar and when you need to head to the emergency room.
**Exercise may not be appropriate if blood sugars are >250mg/dL. Discuss this with your doctor before trying to exercise when your blood sugar is this high.
Lowering blood sugar immediately vs. over time
What you should do with elevated blood sugars in the moment is different than discussing what foods help lower blood sugar over time. This discussion is often more relevant to people on insulin (type 1 diabetes and insulin-dependent type 2 diabetes) but can apply to all forms of diabetes.
What to eat when your blood sugar is high
When your blood sugar is high, you can usually still eat all the regular fat, fiber, and protein-rich foods you’d typically eat. There is no need to restrict food or eliminate carbohydrates in these moments.
However, it does warrant being more aware of the foods you’re eating. It is key to fill your plate with complex carbohydrates and nutrient-rich protein.
How to lower blood sugar levels over time
How to lower blood sugar (non-food related ways)
Most people assume that lowering blood sugar levels is only related to the food you eat. But, there are many other things that can impact blood sugar levels. These include: activity level, stress levels, hormones, and more. The following strategies have been proven to help reduce blood sugar levels over time:
- Be physically active on a regular basis.
- Consistently eat fiber rich carbohydrates.
- Drink water throughout the day.
- Manage stress levels.
- Monitor blood sugar levels regularly.
- Get enough sleep.
- Eat a nutrient-rich diet that includes lots of fruits and vegetables.
List of foods that lower blood sugar levels over time
There are no foods that will immediately lower your blood sugar in the moment. But if consistently eaten over time, some foods have been proven to help promote stable blood sugars and lower average blood glucose levels over time.
So, what foods help lower blood sugar?
- Oats
- Beans and lentils
- Salmon and other fatty fish
- Eggs
- Nuts and nut butters
- Seeds and seed butters
- Unsweetened yogurt and kefir
- Fermented vegetables
- Leafy greens
- Grapes
- Blueberries
- Apples
- Citrus fruit
- Avocados
Let’s take a closer look at each of these foods that lower blood sugar…
1. Oats
I use oats in a lot of recipes because they are a higher fiber and higher protein grain option compared to traditional flours. Oats are rich in soluble fiber which is known to help promote healthy blood sugar levels.
2. Beans and lentils
Similar to oats, beans are rich in fiber and protein. These are two nutrients we know help promote blood sugar balance. And more specifically, they offer a good amount of soluble fiber (like oats) and resistant starch. Both of these types of carbohydrate take longer for our bodies to digest and thus help promote more stable blood sugars.
3 & 4. Animal proteins: Salmon, other fatty fish, and eggs
Fatty fish (like salmon) and eggs are rich in vitamins, minerals, and antioxidants. They also offer a quality source of protein and fat. Protein and fat both help buffer your body’s blood sugar response after eating and encourage stable blood sugars.
5 & 6. Nuts, seeds, and nut/seed butters
Nuts, seeds, and their respective butters offer quality sources of protein, plant based fat, and fiber. All three are blood sugar balancing nutrients we look for! These foods have been shown to not only help promote healthy blood sugar levels, but to also keep you more satisfied and full for longer.
7 & 8. Fermented foods: yogurt, kefir, vegetables
Fermented foods like yogurt, kefir, kimchi, sauerkraut and others contain probiotics. A diet rich in probiotics can not only lower blood glucose levels, but also blood insulin levels according to some studies.
9. Leafy greens
Leafy greens are a rich source of micronutrients (vitamins and minerals) and fiber, and can be easily added to everything – from smoothies to omelettes to salads. And as we discussed before, foods higher in fiber help promote healthy blood sugar levels.
10-12. Grapes, blueberries, and apples
One of the biggest myths that still exists about blood sugar management, is that people looking to balance blood sugar shouldn’t eat fruit. But, the truth is we have so much data to show that a diet that includes fruit is protective against developing pre-diabetes or type 2 diabetes and can also help manage existing diabetes.
Research has shown higher consumption of grapes, blueberries, and/or apples is associated with a reduced risk of developing type 2 diabetes.
13. Citrus fruit
Eating whole citrus fruits, like oranges and grapefruit, may help promote healthy blood sugars and other related markers like insulin levels and hemoglobin A1c.
14. Avocados
Avocados are delicious and are high in plant based fats and fiber. Both of these nutrients slow down the absorption process and promote a steady supply of energy to the blood stream… aka, blood sugar balance!
There are many other foods that can also help lower blood sugars over time in addition to the foods I’ve listed above.
Meals to Lower Blood Sugar
Try one of these meals next time your blood sugar is high. You no longer need to wonder what foods lower blood sugar immediately or what to eat for your next meal!
- One Pan Citrus Glazed Salmon and Veggies
- Easy Chicken Salad with Grapes and Walnuts
- Low Carb Burrito Bowl with Guacamole
- Healthy Baked Chicken Fajita Casserole
- High Protein Turkey Chili
For more resources on managing diabetes and balancing blood sugars, check out the Diabetes 101 section of my website. We cover a variety of topics all related to balancing blood sugars!
35 Responses
My husband is actually under weight with diabetes (just diagnosed). Wondering what foods will help him gain weight
Nice updates about diabetes
Sure nice updates for diabetes but converting (mg/dl)
What tea can I use to lower high blood sugar
An article that I read, it say herbal tea that named “Hibiscus”.
Googling it like
Hibiscus tea benefits.
My sugar is 356. Right now and I have taken my medicine. What can I eat to bring it down it has been like this for a couple of days now.
Hi Joanna. Please consult with your doctor for personal medical questions. Unfortunately, as we discuss in the article, many foods can help with lowering blood sugar levels over time, but with a blood sugar that high you should call your physician immediately.
My bloods are high and need to lower then , what can I eat to help to do this ?
Check out the Mediterranean diet. It seems to be the healthiest of all western diets. It cured my fatty liver.
Love this information! Finally a site that is NOT trying to sell anything, but giving self help and strategies to help us with this illness. Thank you and God bless,
Snack foods for Type 2 Diabetes, please?
Snack foods for Type 2 Diabetes please?
Foods to lower blood sugar levels and A1C.
Okra
I like what I’m reading, i have learnt a lot from your site. Thanks a lot
Nice site my blood sugar is high just for the first time I’m developing this what should I take to lower my blood sugar
I just got out of the hospital for DKA. Worst experience ever. I never want to go thru that again. Im now into researching avoiding that at all costs. Thank you for this article it helped a great deal.
What about diets for both High cholesterol and blood sugar ?
Mediterranean diet
Thank, fantastic info. As a disabled veteran, I am going to follow these procedures as of today.
Thanks
My HBA1C is 7.7 and estimated average glucose is 174.3.I am an angioplast performed patient. I don’t take any carbs nor sugary items., still my HBA1C on the higher side totally confused. Don’t know what to do, how will I face my doctor?
Good article with just enough information to know and take appropriate action.
Are bran flakes OK on diabetes type 2 diet
All foods can fit within a blood sugar friendly eating pattern. Check with your health care team for specific recommendations.
Nice article and very helpful. May God intervene through this fight
Thanks
I don’t see one reply to any of the comments on here. I’m wondering if there is anyone around to even answer questions?? Kind of discouraging.
Hi Caryn, I cannot answer individual/personal health or nutrition questions so that may be why you’re not seeing responses. There’s also only one of me replying to all of these so I go through them in batches rather than as. they come in 🙂
Thank you for all this info. Very frustrated that since almost a week my sugar is going up, don’t understand why? Week before had kidney stone pain, introduced new medication for my bones. Boniva and since then too much stress about my sugar, I am on metformin and Doctor is prescribing Jardin. Dontwant to lose weight.
I’m border line of being healthy weight and under weight. I was in the hospital with DKA 9 months ago and I believe I go in and out of acidosis even though the the NP at our one and only clinic says its impossible and their solution is to prescribe more and more meds. Levemier, Metformin, Trulicity and Glipizide are what I currently take. Months of feeling dysfunctional. I am 54 but feel and now look like I’m in my late 60s. I am trying to research and do this on my own. I’m understanding what foods I can and cannot eat but not understanding why the ones I should still spike me. I’m thinking I’m not getting the glycemic load vs index, portion size, eating the foods in a certain order? I’m not big on processed foods, have a garden and make my own food. Make my own hummus, mayo, ect..I don’t exercise much anymore because I don’t have the muscle or get up and go. I went from working 50 to 60 hrs a week to losing my job and napping most of my days away or walking around in a confused fog. When reading on most sites it’s all about losing weight, where as I need to gain weight. Split pea soup or bean soup and hard boiled eggs are my go tos but I can’t live on..or should I say tolerate…on soup alone. Is there a ratio or an equation you could provide that would help me out on weight a healthy way. I have eliminated all bread since even a half a piece of whole wheat toast shot my levels up. So I’m fine without it and I’m not a picky eater. Sorry for the long comment, im new at this. I didn’t have (or know) diabetes until after I was sick with Covid last year.
Yeah…One “supposed” Doctor on YouTube uploaded a video saying to stay away from any raw fruit because of the sugar content. That didn’t sit too well with me. 😳 It’s good to see this info about how fruit can actually keep your blood sugar levels in check. 🤗
Thanks a lots
Mary, thanks for this life-saving information.
Theodore.
My A1c is 6.1 . It seems that everything I read or study contradicts the previous thing. Some say eat eggs some say don’t eat eggs it’s so confusing with the mixed messaging. I went to my endocrinologist who sent me to a nutritionist she thought I needed to have more carbs the next person said I shouldn’t hardly have any carbs etc. I am fighting myself having huge fluctuations in my blood glucose testings. My average is around 129 but then I will have extreme fluctuations up to 220. I feel as if I’m going to die my vision gets blurry I can’t think I’ve tried drinking lots of water light exercising and sometimes it will come back down but it leaves me completely frightened. I have never been able to eat fruit as I’ve always shaped even as a kid. Have you heard of the book mastering diabetes Bucyrus homebody and Robby Barbaro? They seem to feel that the basic teachings are all wrong that we have learned as diabetics. How can I control these extreme surges in blood glucose I don’t know if I’m hypoglycemic I don’t know if I have diabetic keto acidosis.It just seems like I have to eat all the time if I go past 2 1/2 hours I’m in trouble. Any suggestions? I’m always shaky in my hands and heart racing.
Their approach is one that works for some people, but there are other ways to healthfully manage diabetes as well!