Post Time: 2025-07-26
Eating foods that help lower blood sugar levels quickly can be a crucial strategy for managing fluctuating blood glucose. When we eat, our body breaks down the carbohydrates in food into glucose and releases it into the bloodstream. The pancreas responds by releasing insulin, which facilitates the entry of glucose into cells throughout the body. However, when this process is disrupted due to various reasons such as genetics or lifestyle factors, it can lead to high blood sugar levels.
Blood Sugar-Balancing Nutrients: Focus on Fiber-Rich Foods
High-fiber foods like whole grains (oatmeal, brown rice), legumes (lentils, chickpeas), fruits and vegetables are rich in fiber. This type of nutrient is beneficial for maintaining a healthy weight as it aids digestion and satiety.
A 2018 study published in the journal 'Nutrients' found that high-fiber intake was associated with improved glycemic control among individuals with type 2 diabetes. Consuming foods high on the glycemic index (GI) can cause blood sugar spikes, so incorporating low-GI foods like non-starchy vegetables into your diet is a good approach.
Rebalancing Blood Sugar through Omega-3 Rich Foods
Fatty fish and nuts are rich in healthy fats that reduce inflammation throughout the body. Chronic inflammation has been linked to insulin resistance, which can cause blood sugar levels to rise. A 2018 meta-analysis published in 'The Journal of Nutrition' found that omega-3 fatty acid supplementation reduced inflammatory markers associated with chronic diseases.
Glycemic Index and Blood Sugar Balance
Certain foods have a low glycemic index (GI) because they are digested slowly, which means their impact on blood sugar is minimal. Examples include whole grains like brown rice or quinoa, beans such as black beans or kidney beans, non-starchy vegetables like broccoli or cauliflower.
The Role of Vitamin C-Rich Foods in Lowering Blood Sugar
Citrus fruits and leafy greens are rich sources of vitamin C, which has antioxidant properties that help mitigate oxidative stress. Oxidative damage can contribute to inflammation, making it challenging for the body to control blood sugar levels effectively.
Vitamin D is another essential nutrient that plays a vital role in maintaining healthy blood sugar levels. Studies have shown an association between low vitamin D status and insulin resistance.
Healthy Protein Sources: Aiding Blood Sugar Balance
Legumes like lentils or chickpeas are excellent sources of protein, fiber, and other essential nutrients required for energy production. The high fiber content can slow down the digestion process to regulate blood sugar spikes caused by consuming starchy foods.
The American Diabetes Association recommends that a balanced meal should contain at least 15-20 grams of dietary fiber per day from plant-based sources like whole grains and legumes, nuts and seeds.
Thanks to Levels for sponsoring this video. To get started, go to and get 2 additional months free on the annual Levels membership. Using a continuous glucose monitor from Levels, I tested my blood sugar after eating five popular fruits: a banana, strawberries, grapes, an apple, and an orange. How do you think they will match up? I share my results in the video. Food Order Video: **************** Get Dr. Becky's books on Amazon or your favorite retailer: Zero Sugar / One Month: Intermittent Fasting Diet Guide and Cookbook: Get started with Dr. Becky for free: Learn her 0,1,2,3 Strategy (a.k.a. 4 Daily Habits for Weight Loss): Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: Reach your goal by joining Dr. Becky's Freedom 40-Day Diet Reset: Get Dr. Becky's Cookbooks: Facebook: @drbeckyfitness Instagram: @drbeckyfitness Twitter: @drbeckyfitness Pinterest: @drbeckyfitness Dr. Becky's 2nd YouTube Channel: 2 Fit Docs Links to the studies beans raise blood sugar mentioned in my videos can be found on my blog by typing the video name into the search: ************ Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer fasting blood sugar level range practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship blood sugar level for diabetics between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.