8 Foods That Reduce Blood Sugar Levels Over Time If You’re Pre-Diabetic
Here's a closer look at foods that reduce blood sugar, according to an RDN.
Whether you have prediabetes or not, knowing what blood sugars are and how they work is important, as prolonged high blood sugars can lead to chronic illness. The food you eat will metabolize to glucose, or sugar, which fuels your body’s cells to function properly. However, issues occur when the concentration of glucose in the blood is higher than the body’s needs. The key to maintaining steady blood sugar levels is to choose the right foods.
While there are no foods that will cause blood sugar levels to drop dramatically, there are foods that reduce blood sugar average readings over time and will help you avoid drastic spikes. Let’s take a look at some of those foods.
Beans and Lentils
Legumes like beans and lentils are a great choice for those trying to manage their blood sugar levels. Not only are they full of fiber, but they also have a low glycemic index, both of which help to slow the spike in blood sugar after eating. This study showed the effectiveness legumes had on glycemic control while also emphasizing the positive effects they have on blood pressure and other cardiac disease risks, a common comorbidity of diabetes.
Quinoa
An incredible substitute for white rice, quinoa helps your body better control blood sugar response from many angles. It is loaded with protein and fiber. These two nutrients slow down digestion, causing a slow release of glucose into the bloodstream. Learn how to cook quinoa, then explore our quinoa recipes.
Garlic
Garlic is one of those “superfoods,” as it’s full of hundreds of compounds that are good for our health. This study reports that three of these compounds have been known to help increase insulin levels in the blood, reducing blood sugars by bringing glucose into the cells. That’s not all—another study found garlic to help lower fasting blood glucose levels across over 500 subjects.
Avocado
A source of heart-healthy “good fat,” avocado can have a meaningful impact on your blood sugars in the long term. With over 80% of the total carb in avocado coming from fiber, it will be digested more slowly, giving a steady blood sugar response. Also, avocado will leave you feeling satisfied for longer, helping you steer clear of unhealthy, potentially sugar-spiking snacks. Don’t miss our delicious and healthy avocado recipes.
Onion
Onion, like garlic, is full of many healing chemical compounds. In fact, some of those compounds have been found to potentially help those on diabetes medication to lower their dose or even wean off completely, when consumed long term. Learn more about the different types of onions and how to cook with them.
Salmon
Full of omega-3 fatty acids, salmon provides a protective one-two punch against high blood sugars. Not only is salmon basically free of carbohydrates, the omega-3s it contains helps to reduce bodily inflammation and help lower cholesterol, a common concern of those with prediabetes. Look through our easy salmon recipes to get started.
Oats
Oats are a smart whole grain option for those watching their blood sugars. High in soluble fiber and low on the glycemic index, oats will evoke a dulled blood sugar response. Swap out your regular breakfast cereal for a bowl of oatmeal, using one of our favorite oatmeal recipes.
Nuts
Providing little carbohydrate, but lots of healthy fat and fiber, nuts are a great choice for people with prediabetes. They’re the perfect snack food, as they won’t cause your blood sugars to spike while also helping to protect your heart health.
These foods will help reduce blood sugar levels over time and are great go-to’s when making dietary changes. Eating them in place of not-as-healthy snack choices is an easy step in the right direction when managing your prediabetes. Just make sure you’re not incorporating any of these foods into your prediabetic diet plan.
We recommend trying one of these healthy recipes for people with diabetes:
Chicken Veggie Packets
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. It's one of our favorite easy diabetic dinner recipes. —Edna Shaffer, Beulah, Michigan
Want more diabetic-friendly recipes? Sign up for our free newsletter, Balanced Plate: Thriving with Diabetes. 
Sausage-Topped White PizzaI love cooking, and I learned from Nana and Mom. Pizza is easily one of my favorite dishes to prepare. I switched up this recipe to make it my own. —Tracy Brown, River Edge, New Jersey
Feta Garbanzo Bean SaladThis super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! You can also add grilled chicken or steak to turn it into a hearty main-dish salad.—Judy Doepel, Ballston Lake, New York
Flavorful Grilled Pork TenderloinFolks can find me grilling, no matter the weather. This moist pork tenderloin has loads of flavor thanks to its special spice blend, and it doesn't get much easier to make. My wife especially likes that she doesn't have to do the cooking! —Steve Ehrhart, Villa Park, Illinois
Asian Lettuce WrapsThis recipe is as tasty as the lettuce wraps found in national restaurants, but it's healthier! — Linda Rowley, Richardson, Texas
Cod and Asparagus BakeThe lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas Faglon, Somerset, New Jersey
Chicken Thighs with Shallots & SpinachWhat could be better than an entree that comes with its own creamy vegetable side? This healthy supper goes together in no time flat and makes an eye-catching presentation. —Genna Johannes, Wrightstown, Wisconsin
Balsamic Chicken with Roasted TomatoesThis entree is a fantastic way to savor fresh tomatoes, especially during the warm summer months. It’s quite simple, but the sweet, tangy tomato glaze is so good. —Karen Gehrig, Concord, North Carolina
Mediterranean Pork and OrzoOn a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
Tortilla PieMy husband and I enjoy this southwestern take on lasagna because it’s not as dense or heavy as traditional layered dishes made with pasta. Our two daughters enjoy the mild flavor. —Lisa King, Caledonia, Michigan
In-a-Pinch Chicken & SpinachI needed a fast supper while babysitting my grandchild. I used what my daughter-in-law had in the fridge and turned it into what's now one of our favorite chicken and spinach recipes. —Sandra Ellis, Stockbridge, Georgia
Seasoned Tilapia FilletsIf you need a healthy, keep-it-simple solution to dinner tonight, you just found it. This restaurant-quality tilapia fillet recipe relies on spices you're likely to have on hand to deliver big flavor. This is how to make tilapia. —Dana Alexander, Lebanon, Missouri
Mediterranean TilapiaI recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio
Stuffed-Olive CodVisit the olive bar in your supermarket to put a new twist on cod in this simple high-protein, low-fat entree that’s a weeknight lifesaver. — Tria Olsen, Queen Creek, Arizona
Ginger Veggie Brown Rice PastaOnce I discovered brown rice pasta, I never looked back. Tossed with ginger, bright veggies and rotisserie chicken, it tastes like a deconstructed egg roll! —Tiffany Ihle, Bronx, New York. Next, try these diabetic-friendly pasta dinners.
Spiced SalmonThis delicious, moist fish is very quick and easy to prepare. It gets a little sweetness from brown sugar, but overall the seasonings are mild and give this dish broad appeal. It's a wonderful way to enjoy healthy salmon.—Donna Reynolds, Innisfail, Alberta
Chicken & Goat Cheese SkilletMy husband was completely bowled over by this on-a-whim goat cheese and chicken skillet meal. I can't wait to make it again very soon! —Ericka Barber, Eureka, California
Tilapia with Citrus SauceThe lemon, lime and orange sauce adds zest to this flaky, delicate-flavored fish. —Francis Garland, Anniston, Alabama
Cilantro Lime ShrimpA quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Chicken & Spanish Cauliflower "Rice"I learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I’ve changed my eating habits, too. Everyone from my dad to my little nephew loves this chicken in Spanish cauliflower rice. —Megan Schmoldt, Westminster, Colorado
Grilled Chicken and Mango SkewersThe inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish them with sesame seeds or spritz them with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida
Also check out our diabetic-friendly bread recipes.
