The Best & Worst Foods for Blood Glucose Control

9 Feb

I am Passionate about helping people regain their health, lose weight, and balance their blood sugar - Why? Well, the truth is, poor glucose control is cutting lives short and it doesnt have to be this way.😟

Right now, over 298 million people worldwide have Type 2 diabetes, and a staggering 464 million are prediabetic, meaning their blood sugar is already out of balance. And the scary part? Many more people are walking around with dysregulated blood glucose, and unaware!

But here’s the real kicker - poor blood sugar control isn’t just about diabetes. It’s linked to Alzheimer’s, heart disease, high blood pressure, high cholesterol, nerve damage, fatty liver, gut issues, hormonal imbalances, and even autoimmune diseases. 😨 Do I need to go on?!

The good news? It’s not a life sentence. With the right diet and lifestyle changes, blood sugar issues can be reversed, and vibrant health restored. 💪✨ Stay with me—I’ll show you how!

The foods we choose play a huge role in this balance. Let’s explore the best and worst foods for blood sugar control, backed by science!

💡 But first—if you’ve been diagnosed with prediabetes, insulin resistance or type 2 diabetes, know that it’s NOT a life sentence! 🚫 Your body has an amazing ability to heal. With the right nutrition, lifestyle changes, and guidance, blood sugar imbalances can be reversed naturally!

**Best Foods for Blood Sugar Control**

✅ **Whole Grains & Fiber-Rich Foods**
Brown rice, oats, and quinoa are packed with fibre, which slows digestion and prevents blood sugar spikes.
✅ **Leafy Greens & Non-Starchy Veggies**
Spinach, kale, broccoli, and bell peppers are low-carb, high-fiber foods that help keep blood sugar stable.
✅ **Nuts & Seeds 🥜**
Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, protein, and fibre, helping to stabilise blood sugar.
✅ **Legumes (Beans, Lentils & Chickpeas) 🌱**
These are packed with protein and fibre, slowing glucose absorption and improving insulin sensitivity.
✅ **Berries 🍓**
Strawberries, blueberries, and raspberries are lower in sugar but high in antioxidants and fibre, a win for blood sugar balance!
✅ **Healthy Fats 🥑**
Avocados, olive oil, salmon, and coconut oil provide essential fats that support insulin sensitivity and reduce blood sugar spikes.

unhealthy processed foods lead to type 2 diabetes — **Worst Foods for Blood Sugar Control**

❌ **Sugary Drinks (Soda, Energy Drinks, Sweet Teas) 🥤**
Loaded with added sugars, these cause rapid spikes in blood sugar and insulin levels.
❌ **Refined Grains (White Bread, Pastries, Processed Snacks) 🍞**
Stripped of fibre, these lead to quick rises in blood sugar and increased cravings.
❌ **Sugary Cereals 🥣**
Many breakfast cereals are low in fibre but high in sugar, causing energy crashes.
❌ **Baked Goods (Cookies, Cakes, Pies) 🍪**
These treats contain refined carbs and unhealthy fats, making blood sugar harder to control.
❌ **Fried Foods (Fries, Fried Chicken, Chips) 🍟**
High in unhealthy fats and refined carbs, they contribute to insulin resistance.

The Good News: Blood Sugar Imbalances Can Be Reversed!

If you’ve been told you have prediabetes or type 2 diabetes, please don’t lose hope!

Your body can heal and regain balance through the right diet and lifestyle choices. By removing blood sugar-spiking foods and focusing on nutrient-dense whole foods, you can take control of your health naturally.

🌿 Need support? If you're ready to balance your blood sugar, lose weight, and feel energised, I’m here to help! Book a consultation Today!.

by Rachelle Turrell BNatMed, BSPort, NMHNZ

Naturopath & Nutrition Coach

Source links:
📖 Source1 How to Control Blood sugar with Diet
📖 Source 2 Healthy Eating for Blood Sugar Control
📖 Foods that may Affect your Blood Sugar with Prediabetes and Diabetes