3 Foods that Regulate Blood Sugar - Step To Health

3 Foods that Regulate Blood Sugar

Good eating habits and a healthy lifestyle in general are essential to avoid excess blood sugar.
3 Foods that Regulate Blood Sugar

Last update: 31 October, 2021

Blood sugar spikes and pancreatic stress are one of the causes of insulin resistance and the development of diabetes. This in turn leads to an increased risk of other complex diseases such as metabolic syndrome or some types of cancer. Learn about 3 foods that help to regulate blood sugar in this article.

It is, therefore, important to take care of your diet in order to avoid high blood glucose levels. There are a number of foods we can eat to ensure pancreatic health and others that we can consume to limit the absorption of sugar in the intestine and glucose peaks.

What are the foods to avoid?

Since diet is one of the most influential factors in the changes in blood sugar levels, we must try to eliminate, or at least minimize, the consumption of certain foods.

Most of these foods have no nutritional value and are rich in artificial substances that are harmful to our health. So, what are these foods? Junk food, in general terms; that is, all kinds of fried foods, pastries, refined flours, sweets, biscuits (even crackers), and carbonated drinks.

Junk food on a platter.


It’s recommended that all patients with diabetes avoid simple carbohydrates and, instead, consume complex carbohydrates, which are digested and assimilated more slowly, provide energy, and don’t cause glucose spikes. In this group we have whole grains, for example.

The most current trends include intermittent fasting protocols to prevent diabetes or even control it. Both as a preventive method and in the treatment of type 2 diabetes, intermittent fasting improves insulin sensitivity and controls the blood glucose curve.

There are even combinations of fasting with ketogenic or low-carbohydrate diets that are good for pancreatic health. However, these types of protocols must be supervised by a professional, especially when they’re carried out in people who have already developed the disease.

Some tips you should know

After eating something sweet, we can also eat a complex carbohydrate food rich in fiber to help neutralize glucose peaks. This may be an apple, a salad, a vegetable cream, some brown rice, among other options. Fiber intake is often an effective strategy to delay the absorption of glucose. Thus its passage into the bloodstream will be slower and cause less pancreatic stress.

Raw foods, in general, produce lower glucose peaks than cooked, precooked, or processed food. This is because the glycemic index of foods is susceptible to change depending on the method of cooking or preparation of the food itself. Mashed foods produce higher blood sugar spikes than whole foods. Always combine them and get into the habit of including raw vegetables at every meal.

Foods that regulate blood sugar


This delicious cereal, which many people already eat regularly at breakfast, doesn’t only give us a lot of energy, but also helps to regulate blood sugar.

It contains a good amount of fiber (beta-glucans) that reduces insulin secretion, in short periods of time. In addition, it’s also rich in protein, vitamins, and minerals. However, most whole-grain cereals are beneficial for blood sugar control. It’s always preferable to consume this type of food as opposed to ultra-processed foods rich in simple sugars.

You can eat it cooked with water or oat milk, add it to vegetable creams and smoothies, and use it to make various types of healthy desserts.

a bowl of porridge.


Legumes have lots of carbohydrates but also a high amount of fiber. They also provide the vitamins, minerals, and proteins necessary for the proper functioning of vital organs.

The fiber in pulses can produce fermentation in the intestine, which leads to the formation of short-chain fatty acids. This type of substance has a powerful anti-inflammatory and antioxidant effect.


Yogurts are foods rich in probiotics, live micro-organisms that colonize the intestinal tract, improving its functionality. The existence of a beneficial microbiota helps to regulate the absorption and levels of glucose in the blood, preventing the onset of complex diseases such as diabetes.

In addition, in recent years the intestinal flora has been linked to depressive or anxiety processes. Thus the maintenance of a healthy microflora is beneficial to prevent disorders related to mental health and moods.


Carrying out good eating habits can regulate blood glucose levels and prevent the onset of complex diseases and the need for medication. Nowadays diabetes is an endemic disease that brings with it many associated complications. For this reason, a good prevention strategy is essential.

Consult your doctor or nutritionist about the dietary guidelines you should follow in order to enjoy a good quality of life. Also, avoid making changes in your diet without first consulting your doctor, because instead of getting the benefits you want, you could harm yourself.

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