Here’s some numbers for you: In 2019, 37.3 million Americans, or 11.3% of the population, had Type 2 diabetes. And research done in 2019 revealed that 96 million Americans age 18 and older were dealing with PREdiabetes.


To top this happy news off, 1.4 million new cases are diagnosed with this vicious disease every year. Thus it’s no surprise that keeping a balanced blood sugar level is of prime importance when it comes to dietary lifestyle. You want to do everything you can to avoid or lower insulin resistance.

The key is to sidestep blood sugar spikes. Easy to say, not so easy to do. UNLESS you know which foods and spices are known for their blood sugar balancing properties.

So, what ARE the best foods to keep the blood sugar balanced? Here’s a list based on current research:

RAW NUTS. They help keep blood sugar levels under control due to their high levels of polyunsaturated and monounsaturated fats. While walnuts and almonds are best, all nuts are healthy. Try to eat a handful each day.


SWEET POTATOES. Sweet potatoes contain chlorogenic acid, which lowers insulin resistance, meaning a healthier blood sugar. It takes eating just two a week.

OATMEAL. Because it’s loaded with fiber, it helps to keep blood sugar levels in check. Doctors say it should be a staple of everyone’s diet and that it ought to be eaten at least four times a week.

CINNAMON. Just half a teaspoon a day significantly reduces blood sugar levels because its natural compounds mimic insulin. Cinnamon is also a good source of fiber and several minerals.

FLAXSEED. Flaxseed is rich in protein, omega-3 acids and fiber. It’s also a very good source of magnesium, a mineral that aids blood sugar control. Studies show that a low intake of magnesium increases the risk of developing type 2 diabetes. You’ll have more nutrition if you grind it yourself, rather than buying it already ground. I use an inexpensive little coffee grinder (found at Walmart) to grind mine every day.


Consider daily sprinkling 1 tablespoon of ground flaxseed over salads, soups, hot or cold cereals, ice cream, yogurt and smoothies. It can also be added to sandwiches, meatballs, casseroles, cooked fruit desserts and pancake or waffle batter.

GARLIC. Research shows that sulfur compounds in garlic decrease blood glucose levels. Eaten raw, garlic improves insulin secretion and sensitivity. It’s a great flavor enhancer, so why not add it just about everything (dressings, meat and fish marinades, sauteed vegetables, and so on.)?

ONIONS. It’s their sulfur which helps to control blood sugar. Another powerful flavor enhancer, they’re not hard to incorporate into most meals. Doctors recommend eating them several times a week.


LEGUMES, ROOT VEGETABLES, AND WHOLE GRAINS. Their high fiber and mineral content makes them powerful insulin balancers.

AVOCADO. It’s rich in good monounsaturated fats, which effectively helps lower blood sugar levels and keep them in check. When consumed in moderation, avocados help reverse insulin resistance and promote healthy blood sugar metabolism (because the fat in avocados takes longer to digest).

Now to apply this information, how about a healthy snack that serves this blood sugar regulating goal? Here’s a recipe that will help you deal healthfully with the lofty goal of eating to keep your blood sugar balanced.




Add Recipe to Cook'n

Combine all ingredients well and refrigerate in an airtight container. This is an excellent dip for veggie sticks, tortilla and pita chips.

    Alice Osborne
    DVO Newsletter Contributor since 2006
    Email the author! alice@dvo.com