Keeping blood sugar levels stable is essential for overall health and can help prevent or delay serious complications. Several factors can influence blood sugar, including genetics, stress, activity levels, and body weight.

However, diet also plays a significant role in blood sugar regulation. To help you make the best choices, here are over 10 foods known for their ability to lower blood sugar levels.

1. Pumpkin

Rich in antioxidants and fiber, pumpkin is an excellent food for blood sugar regulation. In countries like Iran and Mexico, pumpkin has long been used as a natural remedy for diabetes. This nutritious food contains polysaccharides, a type of carbohydrate studied for its blood sugar-lowering properties. Additionally, pumpkin provides protein and healthy fats, making it a valuable addition to a balanced diet for managing blood sugar levels.

2. Seafood

Packed with protein, healthy fats, vitamins, minerals, and antioxidants, seafood can help lower blood sugar levels. Protein plays a key role in preventing postmeal blood sugar spikes, slowing digestion, and promoting a feeling of fullness. Fatty fish like salmon and sardines are especially beneficial. One study involving 68 obese participants found that those who consumed 750 grams of fatty fish per week had better postmeal blood sugar control than those who ate lean fish.

3. Broccoli

Broccoli contains sulforaphane, a plant compound with blood sugar-lowering effects. When broccoli is chopped or chewed, sulforaphane is released. Studies in animals, test tubes, and humans have shown that sulforaphane-rich broccoli extract can improve insulin sensitivity and reduce oxidative stress. Additionally, broccoli sprouts are high in glucosinolates, compounds that further support insulin sensitivity and help lower blood sugar in individuals with type 2 diabetes.

4. Beans and Lentils

Lentils and beans are nutrient-dense foods that can support blood sugar control. They are rich in fiber, protein, and magnesium, all of which help regulate blood sugar. Additionally, these foods contain resistant starch and soluble fiber, which slow digestion and improve blood sugar response after meals. A study involving 12 women found that adding chickpeas or black beans to a meal of rice significantly reduced postmeal blood sugar levels compared to eating rice alone.

5. Chia Seeds

Chia seeds are another excellent choice for blood sugar management. Research suggests that consuming chia seeds can help lower blood sugar levels and improve insulin sensitivity. A 2020 review of multiple animal studies found that chia seeds may reduce the risk of diabetes. In a human study, participants who consumed 25 grams of ground chia seeds along with a sugar solution experienced a 39% reduction in blood sugar levels compared to those who only consumed the sugar solution.