The glycemic index describes the level of increase in blood sugar after ingestion of foods containing carbohydrates. Since blood sugar fluctuations that occur after high-carbohydrate meals are one of the risk factors for developing diabetes, avoiding blood sugar spikes is important in diabetes prevention.

There are certain foods that can lower blood sugar and thus prevent the release of insulin, the hormone secreted by the pancreas that is responsible for regulating blood sugar. This includes some fruits, spices, proteins and some good fats.

Here are 9 foods that lower blood sugar.


Studies show that eating a handful of blueberries a day affects the production of insulin, the hormone secreted by the pancreas that regulates blood sugar.

Its regular consumption can reduce the risk of developing diabetes in those at risk.


Avocados are high in fat, but not the kind that’s bad for the body, but the kind that helps slow the release of sugar into the blood and produce less insulin. These are monounsaturated fats.

Avocados also contain beta-sitosterol, a substance that helps reduce inflammation. To avoid over-calorie intake, simply limit yourself to a quarter of an avocado. Or you can add it in small pieces to salads.

Chia seeds

As a gluten-free grain, chia seeds help reduce the body’s sensitivity to insulin by balancing blood sugar levels. Chia seeds also lower cholesterol, blood pressure, and the feeling of hunger that occurs a few hours after eating sweets.

Chia seeds are also a powerful anti-inflammatory, containing fiber, magnesium, potassium, folic acid, iron and calcium.


Studies show that cinnamon stimulates the liver to respond more readily to insulin secretion, aiding in weight loss. A better body response to insulin means better blood sugar balance and therefore less insulin secretion.

Cinnamon also plays an important role in reducing several risk factors for cardiovascular disease, including high blood sugar, bad LDL cholesterol, and total cholesterol.

Half a teaspoon a day for 20 days is enough to improve the body’s insulin response, thereby lowering blood sugar by up to 20 percent.


According to studies, consuming 10 grams of dried mango (equivalent to about half a fresh mango or 100 grams) daily can help lower blood sugar levels.

Mango also contains more than 20 different vitamins and minerals, including vitamins A and C, folic acid and fiber.


Studies show that foods with various spices can improve both glucose and cholesterol metabolism, thereby lowering blood sugar and insulin levels.

Spices that fight high blood sugar are turmeric, cumin, ginger and coriander. All of these aromatic herbs have a pronounced anti-diabetic property.

Extra virgin olive oil

The high sugar-lowering effect of extra virgin olive oil is largely due to its content of unsaturated fatty acids.

Extra virgin olive oil also contains other bioactive compounds such as polyphenols, substances with high antioxidant activity that help prevent atherosclerosis and provide good post-meal blood sugar control.


Studies have found that overweight or obese people who ate 2 eggs a day in the morning lost 65 percent more weight than those who ate a similar but egg-free breakfast.

This is because eating eggs can help control hunger by reducing insulin response after meals and increasing feelings of fullness for longer. This prevents blood sugar fluctuations that occur, for example, after a carbohydrate-rich meal.

Studies show that people who eat eggs for breakfast are likely to consume significantly fewer calories for 36 hours.


Cherries contain nutrients called anthocyanins, which may help lower blood sugar levels in people who are prone to diabetes.

Studies show that anthocyanins can reduce insulin production by 50 percent.

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