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Low in calories and carbs
High in magnesium — linked to improved insulin sensitivity
Packed with antioxidants
Add to smoothies, soups, or sauté with garlic and olive oil.
2. Cinnamon
May mimic insulin and enhance glucose uptake
Studies show modest drops in fasting blood sugar (NIH, 2021)
Use Ceylon cinnamon (softer flavor, lower coumarin)
Sprinkle on oatmeal, yogurt, or coffee.
3. Fatty Fish (Salmon, Mackerel, Sardines)
Rich in omega-3 fatty acids
Reduces inflammation linked to insulin resistance
High-quality protein slows digestion
Aim for 2 servings per week.
4. Eggs
High in protein and healthy fats
Keeps you full and stabilizes blood sugar after meals
Doesn’t spike insulin
Eat boiled, scrambled, or as veggie-packed frittatas.
5. Avocados
Loaded with monounsaturated fats and fiber
Slows carb absorption and improves insulin response
Helps you feel full longer
Add to salads, toast, or make guacamole with lime and veggies.
6. Chia Seeds & Flaxseeds
Extremely high in soluble fiber — forms a gel that slows digestion
May reduce post-meal blood sugar spikes
Ground flaxseed is best for nutrient absorption
Mix into smoothies, yogurt, or baked goods.
7. Beans & Lentils (Black beans, Chickpeas, Lentils)
High in plant-based protein and fiber
Low glycemic index — digested slowly
Proven to improve HbA1c levels
Add to soups, salads, or make hummus.
8. Greek Yogurt (Unsweetened)
High in protein, low in sugar (if unsweetened)
Contains probiotics that may support metabolic health
Pair with berries for a balanced snack
Avoid flavored yogurts — they’re often loaded with sugar.
9. Nuts (Walnuts, Almonds, Pistachios)
Healthy fats + protein + fiber = steady energy
Studies show almonds and walnuts improve fasting glucose
Great for curbing sweet cravings
Stick to small portions (¼ cup) — calorie-dense.
10. Apple Cider Vinegar (Diluted)
Acetic acid may slow starch digestion and lower post-meal glucose
One study found 2 tbsp before bed reduced morning blood sugar by 6%
Mix 1 tbsp in water before meals — never drink straight!
Bonus: Other Blood-Sugar-Friendly Foods
Broccoli & cruciferous veggies
Sulforaphane may protect against glucose damage
Berries (blueberries, strawberries)
Low sugar, high fiber and antioxidants
Oats (steel-cut or rolled)
Beta-glucan fiber slows glucose release
Turmeric (with black pepper)
Curcumin has anti-inflammatory effects
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