4 Foods to Help Naturally Stabilise Blood Sugar Levels

September 01, 2023

4 Foods to Help Naturally Stabilise Blood Sugar Levels

Food is one of the great joys of life. Great food can elevate the mood, enhance the body’s functioning, and in many cases, heal the body as well. However, we sometimes tend to not fully realise the impact of certain foods on our body, as the effect might not be instantly seen. This might be true more for processed foods, or those high in sodium or sugar.  This might often lead to health effects, one of those being an increase in the sugar levels.
Most of us are aware that our blood sugar tends to rise after we consume a particular food. However, there are foods that lead to unnecessary blood sugar spikes and may hamper optimal blood sugar management in the long run. The good news in all this? There are foods that have a low to medium glycemic index that not only taste good, but also help you digest food slower avoiding a blood sugar spike, with a variety of essential properties to boot.
Here is a quick, easy guide to four foods that may help you naturally stabilise your blood sugar levels over time:

Oatmeal and Oat Bran

Fancy a warm apple cinnamon bowl of oatmeal? Or, maybe a blueberry-lemon oat bran muffin is more your style; the flavours and combinations are endless. Oatmeal and oat bran are ideal food choices for maintaining blood sugar levels. Firstly, oats such as steel-cut and rolled oats have a glycemic index that averages around 54 on the GI index, indicating it is a food option that is unlikely to cause extensive hikes or falls in blood sugar levels after consumption. Secondly, their fibre content being highly soluble translates into this food containing the ability to lower blood sugar levels. Furthermore, since oats carry β-glucan, one may reap the benefits of decreased blood lipids, and better insulin sensitivity and response. We’re sold! Are you? If so, it might be time to add oatmeal and oat bran more actively into our meals.


Yes, you read it correctly. Your inner child might have been hoping to see something sweeter on this list, nonetheless, the benefits of broccoli cannot be ignored when it comes to stabilising blood sugar levels. Broccoli contains sulforaphane, which has the ability to reduce blood sugar spikes and promote cardiovascular health. You can extract these advantages that sulforaphane offers by lightly steaming your broccoli along with some mustard powder which holds myrosinase - an enzyme that complements the properties that sulforaphane holds.  Furthermore, broccoli is a source of certain compounds like glucoraphanin that help monitor blood sugar levels and foster insulin sensitivity.

Beans and Lentils

It’s time to spill the beans! Having a low GI score, beans and lentils are a power-packed duo when it comes to helping maintain blood sugar levels. Containing magnesium, fibre and protein, they are also a good source of complex carbohydrates; thus, giving them the ability of being able to enhance blood sugar response, as they are digested at a slower rate. For one, beans contain soluble fibre, which means they nourish the growth of healthy gut bacteria. Additionally, they are a great plant-based alternative to hitting your protein intake goals. Simply put, whether you’re one to consume anything under the sun, or if you’re someone who follows a plant-based diet, the benefits that consuming beans offers are pretty great. Similarly, lentils also present added benefits - they may contain antioxidants that fight inflammation, as well as folic acid and potassium - nutrients that support heart health. Overall, they are an ideal addition to incorporate into your daily meals.


Keep it au naturel and add more colour to your meal prep with berries! Berries, such as strawberries, blueberries, raspberries, and blackberries are excellent choices when it comes to keeping your blood sugar levels in check. Not only do they help regulate your blood sugar levels but they are also a great choice when it comes to fulfilling your vitamin, fibre, mineral, and antioxidant requirements. Additionally, a study conducted in 2013 identified that whole fruits such as berries may actually lower one’s risk of type 2 diabetes. Here’s another fun fact,  Raspberries in particular have glucose-lowering properties which translates to them having the ability to support better insulin responses. Overall, berries are delicious and if you club them within the nutritional benefits they provide, they become hard to resist! Win-win!
To conclude, whether you’re looking to naturally begin the process of lowering your blood sugar levels through your diet, or if you’re simply striving to consume foods that lower your risk of developing high blood sugar concerns, these four foods are a great starting point towards a healthier, longer and more fruitful life. Why wait any longer? Eat right with every bite, and help your body remain strong and healthy. Be sure to consult with your doctor and nutritionist to ensure that you’re on the right path.

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