A Guide to Using Food to Keep Your Blood Sugar Levels Under Control

If you are a diabetic, you most likely know the foods you should avoid. Simple carbohydrates or foods that quickly digest and get into the bloodstream can spike blood sugar levels through the roof.

However, there are some foods you should be eating that do a great job at helping control your blood sugar levels.

Whole Grains

As a diabetic, you should eat whole grain because of their high fiber content.  The soluble fiber keeps you feeling fuller longer, thus you are less likely to eat more carbohydrates later.

By eating less, you will be better able to control your weight – a common health problem among diabetics. While most whole grains are beneficial, oats and barley seem to be the most beneficial.

Non-starchy Vegetables

Broccoli, spinach and green beans are also high in fiber and low in carbohydrates, so they are beneficial for the same reason as whole grains. But non-starchy vegetables also have many nutrients that whole grains do not have.

On the other hand, vegetables like, potatoes, peas, corn and lima beans are not good choices because they contain more carbohydrates and raise you blood sugar levels more than the non-starchy type.


If you are looking for a snack, strawberries are a good choice.  Many diabetics avoid them due to their sweet taste, but they do not spike your blood sugar level. Not only are strawberries low in carbohydrates and calories, but high in fiber and water so they also keep you fuller longer.

The Fatty Fishes and Lean Meats

The fatty fishes include salmon, mackerel, halibut and tuna. While also high in protein, they also contain the heart healthy Omega 3 fatty acids. That is important to diabetics especially when 65% of them die from either a heart attack or stroke.

Lean meats, such as skinless chicken breast or turkey, 90% lean ground beef or higher, pork chops and leg of lamb all contain chromium, a mineral known to enhance the action of insulin.

Sparkling Water

In you are drinking diet sodas, stop! While they don’t contain real sugar, they do stimulate your appetite, increase your craving for carbohydrates and stimulate fat storage,  all of which leads to weight gain – something you do not want as a diabetic.

So if you are trying to kick the diet soda habit but still desire something bubbly, zero-calorie sparking water could be your answer. While many people drink it plain, it also comes in many flavors.


You may have read lately that cinnamon may have insulin-like effects so it could help lower blood sugar levels.  In a recent study in Germany, 79 participants were divided into two groups.

One group took a cinnamon extract three times per day over the course of four months. The other group took a placebo. At the end of the study, the group taking cinnamon extract lowered their fasting blood sugar level by 10.3% while the control group dropped only 3.4%.

While more study is needed, it isn’t going to hurt anything by sprinkling some cinnamon on your oatmeal, whole grain cereal or whole grain toast.

Use this guide to help select foods that are good for stabilizing your blood sugar. They will also keep you from gaining weight and help your heart, but yet gives you some healthy variety in your diet.