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. We also recommend trying one of these healthy recipes for people with diabetes:
Blackened Tilapia with Zucchini Noodles
I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, Texas Want more diabetic-friendly recipes? Sign up for the Diabetic Kitchen newsletter, coming soon.
Shrimp & Corn Stir-Fry
I make this seafood stir-fry at summer’s end when my garden is producing plenty of tomatoes, squash, garlic and corn. For a quick supper, we serve it over rice. —Lindsay Honn, Huntingdon, Pennsylvania
Chili Steak & Peppers
Bright and loaded with flavor, this makes a delicious dish you’ll be proud to serve. —Taste of Home Test Kitchen
Sausage-Topped White Pizza
I 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
Spinach and Mushroom Smothered Chicken
Chicken breasts stay nice and moist tucked under a blanket of melted cheese. It's extra special to serve but is not tricky to make. —Katrina Wagner, Grain Valley, Missouri
Feta Garbanzo Bean Salad
This 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
Lemon Salmon with Basil
At our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. —Shanna Belz, Prineville, Oregon
Flavorful Grilled Pork Tenderloin
Folks 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
Asparagus Turkey Stir-Fry
When people try this dish, they ask for the recipe, just as I did when I first tasted it when visiting a friend's home. Tossed in a delicious lemon sauce, this simple skillet dish is sure to satisfy on the busiest of nights. It's a great way to use leftover turkey. —May Evans, Corinth, Kentucky
Chicken & Vegetable Kabobs
My husband and I love to grill in the summer, especially vegetables. These kabobs not only taste delicious but they look great too! —Tina Oles, Nashwauk, Minnesota
Asian Lettuce Wraps
This recipe is as tasty as the lettuce wraps found in national restaurants, but it's healthier! — Linda Rowley, Richardson, Texas
Cod and Asparagus Bake
In this bright and lively one-pan dish, green and red veggies back up tender fish, and lemon pulls everything together. You can use grated Parmesan cheese instead of Romano. —Thomas Faglon, Somerset, New Jersey
Chicken Thighs with Shallots & Spinach
This moist and tender chicken comes complete with its own creamy spinach side dish! It makes a pretty presentation and comes together in no time flat for a nutritious weeknight meal. —Genna Johannes, Wrightstown, Wisconsin
Balsamic Chicken with Roasted Tomatoes
This entree is a great way to savor fresh tomatoes, especially during the warm summer months. It's quite simple, but the sweet, tangy tomato glaze is just so good. —Karen Gehrig, Concord, North Carolina
Beef & Spinach Lo Mein
If you like a good stir-fry, this dish will definitely satisfy. I discovered the recipe at an international luncheon, and it's now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio
Busy-Day Pork Chops
It was time to use or lose some pork chops I had in the fridge, so I dressed them in bread crumbs and Parmesan and baked them up. Necessity sure is the mother of invention, and in this case I invented an amazing healthy pork chop recipe. —Dee Maltby, Wayne, Ohio
Broiled Cod
This is the easiest and tastiest fish you'll serve. Even finicky eaters who think they don't like fish will love it because it lacks a fishy taste and is beautiful and flakey. —Kim Russell, North Wales, Pennsylvania
Mediterranean Pork and Orzo
On 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
Sausage Zucchini Skillet
I began serving a version of this dish as a side with grilled salmon. I added sausage and rice—or noodles—to make a complete meal-in-one. —Debby Abel, Flat Rock, North Carolina
Cashew Chicken with Ginger
There are lots of recipes for cashew chicken, but my family thinks this one stands alone. We love the flavor from the fresh ginger and the crunch of the cashews. Another plus is it's easy to prepare. —Oma Rollison, El Cajon, California
Green Pepper Steak
For a delicious, fast meal, try this flavorful beef dinner loaded with tomatoes and peppers. What a perfect recipe to use garden vegetables of the season! —Emmalee Thomas, Laddonia, Missouri
Tortilla Pie
My 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
Pork & Potato Supper
If you're looking for a down-home one dish dinner that can be easily made on a weeknight, then this recipe is for you. My husband made sure that I added it to the list of Allen family favorites. —Macey Allen, Green Forest, Arkansas
Balsamic-Glazed Beef Skewers
With only five easy-to-double ingredients, these mouthwatering kabobs are one of our favorite recipes. We like them with hot cooked rice and a tossed salad. To prevent wooden skewers from burning, soak them in water for 30 minutes before threading on the meat. —Carole Fraser, Toronto, Ontario
Chicken & Garlic with Fresh Herbs
The key to this savory chicken is the combination of garlic and fresh rosemary and thyme. I like to serve it with mashed potatoes or crusty Italian bread. —Jan Valdez, Lombard, Illinois
Skillet Sea Scallops
You'll want to slip this recipe into the front of your last-minute guests file. Pasta and mixed greens nicely complement the tender, citrusy shellfish. —Margaret E. Lowenberg, Kingman, Arizona
Chicken Sausages with Peppers
Chicken sausage is a lower-calorie alternative to its pork counterpart, but it doesn't skimp on the bold, savory flavors you love. Try it with sweet, crunchy bell peppers for a fast and healthy dinner. —Deborah Schaefer, Durand, Michigan
Crunchy Oven-Baked Tilapia
This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. —Leslie Palmer, Swampscott, Massachusetts
In-a-Pinch Chicken & Spinach
I 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
Skillet Beef and Potatoes
Sirloin strips with red potatoes and fresh rosemary are seriously amazing and ready in a flash. The key is precooking potatoes in the microwave to speed the process. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Chicken Veggie Packets
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold the juices in during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Poached Eggs with Tarragon Asparagus
I adapted this recipe from a dish I had in Napa Valley. I decided to add toasted bread crumbs as a garnish. The result was a breakfast option that everyone loves.—Jennifer Tidwell, Fair Oaks, California.
Turkey Curry
I'm always looking for new and interesting ways to use leftover turkey—especially around the holidays. Make this skillet meal as spicy as you like by varying the amount of curry powder. —Martha Balser, Cincinnati, Ohio
Seasoned Tilapia Fillets
If 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
Chicken Veggie Skillet
I invented this chicken and veggie dish to use up extra mushrooms and asparagus. My husband suggested I write it down because it's a keeper. —Rebekah Beyer, Sabetha, Kansas
Baked Cod Piccata with Asparagus
It takes longer for the oven to preheat than it does to prepare this delicious, good-for-you dish. While it’s baking, I throw together a quick salad. —Barbara Lento, Houston, Pennsylvania
Stir-Fry Rice Bowl
My meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
Pepper Steak with Squash
Serve this colorful stir-fry with savory strips of flank steak and plenty of veggies over rice for a satisfying supper that's on the table in less than half an hour. —Gayle Lewis, Yucaipa, California
Curry Turkey Stir-Fry
Just open the fridge and go to town making this throw-together curry. We prefer turkey, but if you like chicken, shrimp, even bean sprouts and carrots, by all means, add them. —Lauren Rush, Clark, New Jersey
Mediterranean Tilapia
I 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
Rosemary Garlic Shrimp
Delicate shrimp picks up fabulous flavor when it's sauteed in chicken broth mixed with garlic and ripe olives. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Stuffed-Olive Cod
Visit 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
Lemon-Pepper Tilapia with Mushrooms
My husband and I are trying to add more fish and healthy entrees to our diet and this one makes it easy. It comes together in less than 30 minutes, so it's perfect for hectic weeknights. —Donna McDonald, Lake Elsinore, California
Chicken Sausages with Polenta
I get a kick out of serving this chicken sausage dish—everyone's always on time for dinner when they know it's on the menu. —Angela Spengler, Tampa, Florida
Salmon with Spinach & White Beans
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
Ginger Veggie Brown Rice Pasta
Once 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
Spicy Turkey Lettuce Wraps
My go-to meal after an evening run is this satisfying turkey wrap with jicama, a potato-like root veggie used in Mexican cooking. —Christie Arp, Blue Ridge, Georgia
Spiced Salmon
This 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 Skillet
My husband was completely bowled over by this on-a-whim skillet meal. I can't wait to make it again very soon! —Ericka Barber, Eureka, California
Garlic-Mushroom Turkey Slices
Even my 17-year-old likes this turkey dish, and she’s a picky eater! There’s a minimum of fat, and it’s delicious and inexpensive for a weeknight dinner. —Rick Fleishman, Beverly Hills, California
Grilled Chicken Chopped Salad
Layered desserts always grab my family’s attention, but salads? Not so much. I wondered if I could get everyone on board by presenting a healthy salad in an eye-catching way. I’m happy to say that it worked. —Christine Hadden, Whitman, Massachusetts
Naked Fish Tacos
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after eating this. I serve it with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
Tilapia with Citrus Sauce
The lemon, lime and orange sauce adds zest to this flaky, delicate-flavored fish. —Francis Garland, Anniston, Alabama
Chicken with Fire-Roasted Tomatoes
My skillet chicken with the colors and flavors of Italy is so easy. The fire-roasted tomatoes sound complicated, but all you have to do is open a can! —Margaret Wilson, Sun City, California
Cod with Bacon & Balsamic Tomatoes
Let's face it, everything really is better with bacon. I fry it up, add cod fillets to the pan and finish with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri
Cilantro Lime Shrimp
A 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
Crunchy Tuna Salad with Tomatoes
On a hot summer day, there's nothing more refreshing than this salad. I grow a few tomato plants in my garden and the fresh-picked taste makes the dish even more of a treat. —Diane Selich, Vassar, Michigan
Peppered Tuna Kabobs
When we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia
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
Cherry-Chicken Lettuce Wraps
I came up with this amazing recipe when I had a load of cherries on hand. My family polished them off fast, and asked for more. Luckily I had enough fruit to make them again the next day! —Melissa Barlow, Fruit Heights, Utah
Pepper and Salsa Cod
After tasting a similar dish at the grocery store, my husband figured out how to make this awesome cod topped with salsa and peppers. —Robyn Gallagher, Yorktown, Virginia
Simple Grilled Steak Fajitas
After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
Turkey Verde Lettuce Wraps
I think this dish is a clever pairing of low-fat food with high-end flavor. It'll certainly satisfy your cravings for a spicy and fun dish. — Stephanie Barron, Lake Orion, Michigan
Garlic Tilapia with Spicy Kale
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado
Grilled Chicken and Mango Skewers
This tantalizing recipe was inspired by charbroiled chicken skewers I ate while strolling along Calle Ocho in Miami on Sunday afternoons. I like to garnish mine with sesame seeds. —Wolfgang Hanau, West Palm Beach, FloridaThe post 8 Foods That Reduce Blood Sugar Levels Over Time If You’re Pre-Diabetic appeared first on Taste of Home.
Christina Manian, RDN