March 1, 2026, 7:18 am | Read time: 9 minutes

As with many health topics, lifestyle plays a significant role in blood sugar levels, as a suitable diet and sufficient exercise can make a big difference. But which foods help lower blood sugar, and are there workouts that are better suited than others?

Foods

A balanced diet should be emphasized, containing carbohydrates, (mainly unsaturated) fats, and proteins. It should be especially rich in fiber, as this has a positive effect on blood sugar. If you already have elevated blood sugar levels or even manifest diabetes, you should generally avoid industrially processed foods and prefer freshly prepared meals.

Legumes and Protein

Legumes are not only rich in fiber and vitamins but also in plant-based protein. Protein helps not only with physical fitness and muscle building but also with blood sugar regulation. A study published in 2012 in “JAMA Internal Medicine” suggests that legumes are particularly recommended for diabetics.¹ Both fiber and protein have a proven positive effect on regulating blood sugar.

Cinnamon

The spice not only smells and tastes good but also has a positive health effect for diabetics. Pakistani researchers found in a study with 60 participants with type 2 diabetes that 1 to 6 grams of cinnamon per day can lower blood sugar by 18 to 29 percent.² The Ceylon cinnamon variety should be preferred, as it is much more tolerable and gentler on the liver than Cassia cinnamon. However, during pregnancy, cinnamon should be avoided due to its essential oils, which can have a labor-inducing effect.

Also interesting: Cinnamon is said to lower blood sugar and help with weight loss

Nuts

Nuts are also recommended for high blood sugar, as researchers from the University of Toronto found. They tested 117 people with type 2 diabetes. It was shown that the blood sugar of the group that ate 75 grams of nuts (walnuts, pecans, macadamia nuts, almonds, pistachios, and cashews) daily decreased after three months.³

Also interesting: What types of nut butter are there and what makes them so healthy?

Sardines

Sardines have several health benefits: The fish contains polyunsaturated fatty acids and lowers cholesterol levels–positively affecting the heart and circulatory system. Additionally, sardines seem to protect against diabetes when consumed regularly. Researchers from the Universitat Oberta de Catalunya in Barcelona found this in a study with 152 people with prediabetes (blood sugar levels between 100 and 124 milligrams per deciliter). After a year, it was shown that 200 grams (or two cans) of sardines per week lowered blood sugar and reduced the diabetes risk to 8 percent.⁴

Kefir

The thick fermented milk product, which is becoming increasingly popular, especially among health-conscious people, has its healthy reputation for a good reason. Kefir can lower cholesterol and blood pressure and is good for the gut. Additionally, the drink can also lower blood sugar levels. This conclusion was reached by a study from the Universidade Vila Velha in collaboration with the Universidade Federal do Espírito Santo (both in Brazil).⁵

Also interesting: 7 ½ drinks that are said to be particularly healthy

Psyllium

Psyllium seeds are from a plant called Plantago ovata and have a positive effect on blood sugar levels due to their high fiber content–when needed. This means they lower blood sugar when it is already dangerously high due to diabetes or prediabetes. This was revealed by a meta-analysis of 35 studies published by researchers at Duke University in North Carolina in 2015. It showed that psyllium worked exceptionally well for patients with type 2 diabetes and also lowered blood sugar in people with prediabetes. In healthy people, they did not affect blood sugar levels.⁶ Another advantage is that psyllium husks can reduce cholesterol levels.

Apple Cider Vinegar

The effects of apple cider vinegar, which contains valuable ingredients like potassium, calcium, or magnesium and is also rich in vitamins, amino acids, and flavonoids, are much discussed. It is low in calories and carbohydrates. But does it also lower blood sugar?

According to a 2019 study with 70 diabetics, consuming apple cider vinegar showed a positive influence on the glycemic index.⁷ Earlier research even suggested that apple cider vinegar is particularly effective when taken in the evening before bedtime.⁸ However, some experts find the study results inconclusive and therefore do not consider the health benefits of apple cider vinegar to be proven.

Fruits Recommended for High Blood Sugar

There are indeed many other foods that people with high blood sugar can incorporate into their diet with a clear conscience. These include chili, ginger, onions, oats, or raisins. What might particularly please those affected: Certain fruits are also allowed. Blueberries, for example, have an antidiabetic effect and help bring blood sugar levels back under control by lowering blood sugar and increasing sugar absorption into the cells.⁹

Those who prefer something a bit more tart can reach for grapefruit. A study by the University of Western Ontario showed that the flavonoids in this exotic fruit protect against the so-called metabolic syndrome, which includes obesity, high blood pressure, metabolic disorder, and impaired glucose tolerance–factors that can promote diabetes.¹⁰

However, caution is advised for patients taking medications whose effects can be influenced by grapefruit. These include various heart medications, some blood lipid reducers, psychotropic drugs, and immunosuppressants. It is best to consult your doctor or therapist.

Also interesting: Are raisins the better energy bars?

Dietary Supplements

Certain natural dietary supplements can also help keep blood sugar levels low as part of a diet. Their intake can be easily and quickly integrated into daily life. These include, for example, vitamin supplements. Additionally, there are products and extracts made from powdered plants, fruits, algae, bark, or roots that are good for blood sugar regulation.

Berberine

Berberine is a plant compound found in barberry, a plant native to both Europe and Asia. Various studies have already examined the blood sugar-lowering effects of berberine. It has even been shown to have a similar effect on diabetics as metformin, a drug commonly used for insulin-dependent diabetes.^11,12

Other beneficial effects of berberine have also been demonstrated. It can be used to support high cholesterol levels, inflammation, Alzheimer’s dementia, and other conditions.

Konjac Powder

Konjac powder is made from the konjac root, a plant native to Asia. When the plant is dried and powdered, it produces a powder with a very high content of the fiber glucomannan. These are what lower both cholesterol and blood sugar.¹³

Additionally, a 1990 study suggested that not only is the powder healthy, but also other konjac-based foods, such as the nearly carbohydrate- and calorie-free konjac noodles, which are increasingly finding their way into cooking pots here.¹⁴

Also interesting: 14 healthy foods under 25 calories

Curcumin

Another way to counteract high blood sugar is curcumin extract. This is found in turmeric, the yellow root known to many as a ground spice, such as for curry. A positive property of curcumin: According to current research, it lowers blood sugar. It can be taken as an extract in capsule form. A 2012 study even claimed to have found the ideal dosage: three capsules per day.¹⁵ A tip: Curcumin is fat-soluble and should therefore be taken with a slightly fatty meal.

Also interesting: Nutritionist: “These are the 3 dietary supplements I rely on”

Other Blood Sugar-Lowering Supplements

Other natural dietary supplements that are good for blood sugar levels include ginseng, a root also considered an Asian remedy, or artichoke extract. The vegetable itself is already sugar-friendly. If it’s not your favorite food, you can just as well take it in extract form.

Fasting

Dietary habits can already significantly control blood sugar levels. Besides consuming certain foods or supplements, fasting is also an option, specifically intermittent fasting, also known as interval fasting.

Also interesting: Intermittent fasting–the health effect of meal breaks

As temporary food abstinence is becoming increasingly popular, it is also a frequent subject of research. A study by the Association of Catholic Clinics, presented at the Diabetology Update Seminar, also demonstrated the positive effect of intermittent fasting on the blood sugar levels of obese participants.¹⁶ However, caution is advised, especially with known type 2 diabetes with insulin therapy (or sulfonylureas)–there is a risk of acute dangerous hypoglycemia. Fasting should be medically discussed beforehand.

More on the topic

Nutrition Expert Evaluates 10 of the Most Bizarre and Unhealthy Diets

According to the study Turmeric Promotes Weight Loss in These Individuals

Exercise

No healthy life without exercise. This also applies when it comes to blood sugar levels. Since persistence and regularity ultimately lead to success, anyone can be active in the way that suits them best. The main thing is to maintain motivation. And if you need a few tips, you can be guided by scientific findings. Research has narrowed down which sports are particularly suitable for diabetics and people with high blood sugar.

Highly Recommended Training Forms

According to various international studies, HIIT training, strength training, yoga, and cycling are particularly recommended for lowering blood sugar.¹⁷ Beginners or those who are not fond of sports can actually do something good for themselves by simply walking. Short, 15-minute walks after meals are suitable for this.¹⁸ In general, aerobic training, which focuses on basic endurance, has the best effect on blood sugar levels, as well as on blood lipids and the cardiovascular system. Diabetics starting an intensive training program should regularly monitor their blood sugar to avoid unexpected hypoglycemia.

Also interesting: Natural miracle cure? Effects, dosage, and risks of berberine

Conclusion

Science shows that we have ways to positively influence our body’s processes–even naturally. Nature offers many things that are good for our health, especially regarding nutrition. Perhaps this list, which is an excerpt without claiming completeness, can provide you with some inspiration for a healthier everyday life.