10 Foods and Drinks That Can Help You Control Your Blood Sugar
DiabetesType 2 Diabetes

10 Healthy Foods and Drinks That Can Help With Blood Sugar Control

By
and
Updated on June 10, 2026
by
Salmon, okra, oranges
Fiber-rich foods like kale and oranges stabilize blood sugar. In moderation, dark chocolate also fits in a diabetes diet.

In addition to medication, physical activity, sleep, and stress management, your diet plays a big role in managing your blood sugar when you have type 2 diabetes or prediabetes.

“Managing blood glucose levels is key to preventing future complications,” says Toby Smithson, RDN, CDCES, of Hilton Head, South Carolina, the coauthor of Diabetes Meal Planning and Nutrition for Dummies and the founder of Diabetes EveryDay.

There’s no single “diabetes diet” that works for everyone, and you should talk to your healthcare team before making any significant dietary changes. But many diabetes-friendly foods have a few things in common: They provide fiber, protein, healthy fats, vitamins, and minerals, and they can be less likely to cause a blood sugar spike if you eat them in sensible portions.

Featured Recipe

grilled salmon arugula
Getty Images

Honey Lime Grilled Salmon

Salmon is packed with omega-3 fatty acids, per data from the USDA. According to Cleveland Clinic, omega-3s are essential fats, meaning the human body needs them to survive but cannot produce them — we need to get them from our food. Cleveland Clinic states that when you include more omega-3s in your diet, you'll decrease inflammation, lower blood pressure, reduce cholesterol, and lower the risk of blood clots and artery-blocking plaques. That's all key to maintaining overall health!

contains  Soy, Wheat, Fin fish
4.7 out of 46 reviews

SERVES

4

CALORIES PER SERVING

393

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

5 min

COOK TIME

10 min

TOTAL TIME

15 min

Ingredients

3 limes, divided (2 juiced, 1 cut into wedges)
2 tbsp extra-virgin olive oil
3 tbsp honey
3 tbsp low-sodium soy sauce
2 cloves garlic, minced
¼ tsp freshly ground black pepper
24 oz salmon fillets

Directions

1

In a glass baking dish, whisk together lime juice, oil, honey, soy sauce, garlic, and pepper. Add salmon fillets and toss to coat. Cover and marinate in the refrigerator for 30–60 minutes.

2

Lightly grease grill grate and preheat grill to medium-high. Place salmon on grill flesh-side down. Grill for 5–6 minutes, then carefully flip and cook for an additional 2–5 minutes (depending on thickness and desired doneness). Serve with lime wedge garnish.

Nutrition Facts

Amount per serving

Serving size6 oz

calories

393

total fat

25g

saturated fat

5.5g

protein

35g

carbohydrates

5g

fiber

0.1g

sugar

4.5g

added sugar

4.4g

sodium

245mg

Tips

A grill mat or cedar plank can also be used when grilling salmon or other fish to make it easier to flip in one piece.

To make this salmon keto-friendly, simply omit the honey!

TAGS:

Soy, Wheat, Fin fish, Anti-Inflammatory, Dinner, Low-Carbohydrate, High-Protein, Mediterranean

Rate recipe

Share recipe

1

Oatmeal

Oatmeal
Oatmeal contains beta-glucan, a heart-healthy soluble fiber.

 This makes it a great food to prevent blood sugar spikes, Smithson says, especially after meals.

Not all oatmeal is created equal, so opt for a steel-cut or old-fashioned variety, says Bansari Acharya, RD, a nutritionist with FoodLove.com in Detroit. Instant oatmeal can include added sugar.

 This may increase oatmeal’s glycemic index (GI), or a measure of how high your blood sugar increases after two hours of consuming a certain food or drink. It’s also important to factor in glycemic load (GL), which incorporates a food’s serving size.

A standard portion of one half-cup of dry oats contains 150 calories, 27 grams (g) of carbohydrates, 5 g of protein, and 2.5 g of fat.

 That carb count may sound high, but keep in mind that oatmeal is a complex carb, which means it’s digested more slowly by the body and supplies a steadier release of sugar to the bloodstream.

Oatmeal has a GI of 60, considered moderate, and a GL of 9, considered low.

Next up video playing in 10 seconds

The Top 9 Diabetes Nutrition Myths

Discover the truth behind common diabetes nutrition myths.
Read More
2

Salmon

Salmon
Salmon is a rich source of key nutrients. A 3-ounce (oz) serving of cooked wild Atlantic salmon contains 155 calories, 0 g of carbohydrates, 21.6 g of protein, and 6.91 g of fat.

Because there are 0 g of carbohydrates, the GL is 0.

Salmon is also rich in vitamin D, and getting a healthy dose of vitamin D is important because low levels of the vitamin have been associated with type 2 diabetes, Smithson says.

The fish is also a good source of omega-3 fatty acids, which can help reduce your risk of heart disease.

Top your salads with grilled or broiled salmon, and try baking salmon patties, Smithson suggests.

3

Unsalted Almonds

Almonds
Almonds are another nutritious food for people with diabetes. One ounce of unsalted almonds contains 172 calories, 5.76 g of protein, 15.3 g of fat, and 5.78 g of carbs. Almonds are also high in vitamin E, with 6.67 milligrams (mg) in a 1 oz serving, and a good source of magnesium, with 76.8 mg in each serving.

Magnesium plays a role in how your body uses insulin, and getting enough of the mineral may help support healthy blood sugar levels.

Almonds also contain soluble fiber, which is an important nutrient for people with diabetes.

 It can help slow digestion and the absorption of sugar into the bloodstream, which may support steadier blood sugar levels.

Smithson adds that almonds are an excellent source of unsaturated fats, which can help lower your low-density lipoprotein (LDL), or “bad,” cholesterol and raise your high-density lipoprotein (HDL), or “good,” cholesterol levels.

Add almonds to salads or try a tablespoon of almond butter on apple slices as a snack, she suggests, while steering clear of packaged nuts that may contain added sugar and salt.

4

Oranges

Oranges
An orange is an excellent source of pectin, a soluble fiber that can lower LDL cholesterol levels by reducing cholesterol absorption, Smithson says.

 One orange has a GL of 3.9, considered low.

Oranges and other citrus fruits are also good sources of vitamin C, potassium, and fiber, especially when you opt for the whole fruit instead of juice.

 Smithson says that antioxidants in whole fruit may help prevent cell damage and decrease any effect on blood sugar.
5

Beans

Beans

Beans are a great source of soluble fiber and can be an inexpensive source of protein that is low on the glycemic index, making them ideal for preventing big swings in blood sugar levels, Smithson says.

“A higher fiber content in foods is beneficial for slowing the rise in blood glucose levels because it takes longer for your system to break down the fibrous foods,” she says.

A 100 g serving of canned black beans has 19.8 g of carbohydrates, about 115 calories, 1.3 g of fat, and nearly 6.9 g of protein.

 If you opt for canned beans instead of dry, be sure to rinse them to remove added sodium.

Try eating beans in soups, tacos, Indian curry dishes, pilaf dishes, and salads, Acharya suggests.

6

Kale

Kale
Kale is one of a number of dark, leafy greens that are packed with vitamins, minerals, and fiber while remaining relatively low in calories and carbohydrates.

 In fact, the American Diabetes Association recommends devoting half of your meal plate to greens like kale, mustard greens, or Swiss chard or nonstarchy vegetables like cabbage, carrots, and celery.

 Kale is also filling, which can help you avoid overeating more carbohydrate-rich foods.

One cup of raw kale contains about 9 calories and 0.9 g of carbohydrates.

 Its fiber may help support steadier blood sugar levels by slowing digestion and the absorption of glucose into the bloodstream. Kale and other leafy greens are also rich in antioxidants and plant compounds that may help support metabolic health.

7

Cocoa

Cocoa powder
Limiting added sugar is important when managing diabetes, but that doesn’t mean all sweets are completely off-limits. Dark chocolate made with cocoa contains flavonoids, plant compounds with antioxidant properties that may support heart and metabolic health. Cocoa also may improve LDL cholesterol.

Look for dark chocolate with at least 85-percent cacao, Acharya says. One ounce of 85-percent dark chocolate contains 136 calories, 1 g of protein, 14 g of fat, and 12 g of carbs. Stick to just that 1 oz, however, Smithson says. Chocolate also contains fat and sugar.

8

Cinnamon

Cinnamon
When it comes to sweetening food, consider adding cinnamon to the top of your list. The spice may help lower blood sugar and increase insulin sensitivity, though more research may be needed to understand its effects.

Cinnamon alone won’t add much in the nutrition department, however, because it contains little to no protein, fats, or carbohydrates.

 But with a low GL of 2.9, it could be an effective substitute for salt or sugar when added to tea or sprinkled on top of fruit, Acharya says.

9

Okra

Okra
Although it is green and may resemble several vegetables, okra actually is a fruit. And it is a strong source of soluble fiber. Along with its polyphenols, or nutrients found in plants, okra’s fiber may slow down how you absorb carbs and can reduce oxidative stress.

Okra also may improve fasting blood sugar levels in people with prediabetes or type 2 diabetes, though more research is needed to understand its potential long-term effects on blood sugar.

10

Green Tea

Green tea
Green tea also contains polyphenols, and it may lower fasting blood sugar as well as your A1C levels. Polyphenols also may reduce inflammation and support insulin sensitivity.

Green tea has no calories, carbohydrates, protein, or fats.

 But it does have caffeine, so be mindful of how much you drink, especially later in the day.

The Takeaway

  • Although there is no single “diabetes diet,” choosing foods that provide fiber, protein, healthy fats, and nutrients may reduce your risk of blood sugar spikes.
  • In addition to nuts, fruits, vegetables, and leafy greens, consider options like cinnamon as a salt or sugar substitute and green tea as a beverage (in moderation).
  • Talk to your doctor and healthcare team about the options that might be best for you before making any significant dietary changes.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Nutrition and Wellness. American Diabetes Association.
  2. Diabetes Meal Planning. Centers for Disease Control and Prevention. May 15, 2024.
  3. Oats. Harvard T.H. Chan School of Public Health.
  4. Chen V et al. Effect of Oats and Oat ß-Glucan on Glycemic Control in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. BMJ Open Diabetes Research & Care. September 1, 2022.
  5. Spotting Hidden Sugars in Everyday Foods. Centers for Disease Control and Prevention. February 5, 2026.
  6. Glycemic Load and Glycemic Index. University of Illinois Urbana-Champaign.
  7. 100% Natural Old Fashioned Oatmeal. U.S. Department of Agriculture. April 1, 2019.
  8. Carbohydrates. American Heart Association. September 12, 2023.
  9. Oatmeal (Cooked on the Water). Glycemic-Index.net.
  10. Fish, Salmon, Atlantic, Wild, Cooked, Dry Heat. U.S. Department of Agriculture. April 1, 2019.
  11. Glycemic Index of Seafood Complete Chart. Glycemic-Index.net.
  12. Fish and Omega-3 Fatty Acids. American Heart Association. August 23, 2024.
  13. Almonds, Unsalted. U.S. Department of Agriculture. October 30, 2020.
  14. Magnesium. National Institutes of Health Office of Dietary Supplements. January 6, 2026.
  15. Giuntini EB et al. The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives. Foods. December 6, 2022.
  16. Blanco-Pérez F et al. The Dietary Fiber Pectin: Health Benefits and Potential for the Treatment of Allergies by Modulation of Gut Microbiota. Current Allergy and Asthma Reports. September 10, 2021.
  17. Glycemic Index and Glycemic Load of Fruits Complete Chart. Glycemic-Index.net.
  18. What Superstar Foods Are Good for Diabetes? American Diabetes Association.
  19. Beans, Black, Canned, Sodium Added, Drained and Rinsed. U.S. Department of Agriculture. October 26, 2023.
  20. O’Meara M. How to Control Blood Sugar With Diet. Mass General Brigham. October 21, 2025.
  21. Kale, Raw. U.S. Department of Agriculture. April 1, 2019.
  22. Jeppesen PB et al. Beneficial Effects of a Freeze-Dried Kale Bar on Type 2 Diabetes Patients: A Randomized, Double-Blinded, Placebo-Controlled Clinical Trial. Nutrients. October 26, 2024.
  23. Arisi TOP et al. Effects of Cocoa Consumption on Cardiometabolic Risk Markers: Protocol for a Systematic Review and Meta-Analysis of Randomized Controlled Trials. PLoS One. September 9, 2024.
  24. 85% Dark Chocolate. U.S. Department of Agriculture. April 1, 2019.
  25. Moridpour AH et al. The Effect of Cinnamon Supplementation on Glycemic Control in Patients With Type 2 Diabetes Mellitus: An Updated Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Phytotherapy Research. January 2024.
  26. Cinnamon. U.S. Department of Agriculture. April 1, 2019.
  27. Glycemic Index of Spices Complete Chart. Glycemic-Index.net.
  28. Rana A et al. Health Benefits of Polyphenols: A Concise Review. Journal of Food Biochemistry. October 2022.
  29. Ong ES et al. Pressurized Hot Water Extraction of Okra Seeds Reveals Antioxidant, Antidiabetic and Vasoprotective Activities. Plants. August 10, 2021.
  30. Mokgalaboni K et al. Okra Ameliorates Hyperglycaemia in Pre-Diabetic and Type 2 Diabetic Patients: A Systematic Review and Meta-Analysis of the Clinical Evidence. Frontiers in Pharmacology. April 2, 2023.
  31. Zhang X et al. The Effects of Okra Consumption on Glycemic Parameters and Lipid Profile in Adults: A Systematic Review and Meta‐Analysis. Food Science & Nutrition. December 2024.
  32. Jia MJ et al. The Effect of Green Tea on Patients With Type 2 Diabetes Mellitus: A Meta-Analysis. Medicine. November 22, 2024.
  33. Green Tea. U.S. Department of Agriculture. April 1, 2019.
  34. Caffeine: How Much Is Too Much? Mayo Clinic. February 21, 2025.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Lynn Griger photo

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She comp...

See full bio

Mary Elizabeth Dallas

Author

Mary Elizabeth Dallas is a journalist with more than 15 years of experience who specializes in health news and feature stories. She covers public health issues, including microbial...

See full bio

Moira Lawler

Author
Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and trav...
See full bio
See Our Editorial PolicyMeet Our Health Expert Network