110 Foods That Can Keep Your Blood Sugar at Optimal Level

Dr.Poonam Sharma

November 18, 2022

Glucose is the primary sugar that our bloodstream carries to all the cells in the body to supply them with energy. They indeed are the primary sources of energy in our body. Still, you need to maintain blood sugar levels at an optimal level to reduce health risks and avoid any critical medical conditions.

Too much or too low glucose in the blood is harmful to us. Therefore, our human body regulates blood glucose levels and tries to keep them at a moderate level by supplying just enough to fuel the cells and avoid the overload of the bloodstream. 

Blood glucose levels are at their lowest point before the first meal of the day and can change throughout the day depending on what you eat. Also, this is because each food item that we consume can contribute to the glucose levels in our body, and some can increase the glucose levels way above the recommended level, which is unhealthy. So, it is essential that we know what we can and must consume to avoid our blood sugar levels from spiking up.

Blood Glucose Monitoring devices are available now, like the Continuous Glucose Monitor by HealthifyMe, which can alert us if our glucose level rises above the recommended level after consuming a food item. They also have health coaches, and an AI called Ria to advise us on when to eat and what to avoid while keeping our blood sugar at the recommended level.

Is Glucose Metabolism Different in Different Individuals?

The glucose metabolism in each individual is different from others. No particular food item fits all to achieve a metabolically healthy diet. How each of you responds to food goes further beyond the macronutrient content of the food itself. One may respond well to bananas and may have a spike in the blood glucose levels on consuming rice, but for some others, this may be vice versa.

Studies have found that such individual differences may be because of the different gut microbiomes in different individuals. Other factors like our sleep schedule and the quality of our sleep, physical activity, stress, genetics, etc., can also contribute to the difference in glucose metabolism in different individuals.

The way we consume our food and the time we eat our meals can also impact the metabolic response of a person’s body. Even the order in which we take our meal can drastically change our blood glucose level. For example, the consumption of protein or fat before carbohydrates can help us weaken a spike in the glucose level. The consumption of cinnamon or vinegar before a meal or with one can also help lower glucose levels.

Devices like the Continuous Glucosemeter that is a part of the new and improved HealthifyPro 2.0 initiative of HealthifyMe can measure such differences in glucose metabolism rate in the individual who uses the technology. It can also provide a customised diet plan that would be the best for them.

In addition, the coaches offer advice regarding the behaviours that we have to fix and the food items that we should consume in plenty or avoid to rule out any chances of our blood sugar level getting high.

Which Foods Should You Consume to Prevent Blood Sugar Spike?

Every individual’s body has different glucose metabolism. Therefore, a particular generalised diet is not for everyone without understanding their body’s reaction to various food items. However, certain food items are unlikely to cause a spike in blood glucose in most people.

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So, if you have continuous high blood sugar levels, you can try consuming the following 110 food items and adding them to your daily diet plan. 


Starchy vegetables can cause a hike in your blood glucose level; Non-starchy and leafy green vegetables are good for keeping our blood glucose level at an optimal level. The best vegetables to avoid any spike in the blood glucose levels are:

  • Artichoke
  • Bok choy
  • Cabbage
  • Collards
  • Arugula
  • Eggplant
  • Green beans
  • Broccoli
  • Jicama
  • Celery root
  • Asparagus
  • Cauliflower
  • Lettuce
  • Pumpkin
  • Mushrooms
  • Peppers
  • Rhubarb
  • Avocado
  • Snow peas and snap peas
  • Tomatillos
  • Broccolini
  • Zucchini
  • Summer squash
  • Mustard greens
  • Brussels sprouts
  • Fennel
  • Carrots
  • Leeks
  • Onion
  • Sprouts
  • Celery
  • Turnip greens
  • Chard
  • Okra
  • Rutabaga
  • Cucumber
  • Kohlrabi
  • Endive
  • Turnip
  • Radishes
  • Hearts of palm
  • Tomato
  • Spinach
  • Rapini
  • Kale


Most fruits are good for keeping our blood sugar optimal, except for certain starchy fruits like bananas and mangoes and high-sugar fruits like dates. However, that does not mean that you can never indulge in such fruits. Instead, you need to know the right way to consume them. Fruits perform better concerning glucose levels when consumed with food items with fat and protein like nut butter, unsweetened yoghurt, etc. Consuming high fibre chia seeds or flax seeds can also help reduce a spike in glucose levels that fruits can cause. 

The best fruits to avoid any spike in the blood glucose levels are:

  • Blackberries
  • Blueberries
  • Coconut
  • Kiwi
  • Lemon
  • Lime
  • Orange
  • Raspberries
  • Strawberries

Beans and Legumes

Studies have confirmed beans and legumes help most people to keep their blood glucose levels at the optimal level. Despite this, they are also good sources of fibre, protein and other nutrients. The best beans and legumes to avoid any spike in the blood glucose levels are:

  • Black beans
  • Chickpeas
  • Kidney beans
  • Lentils
  • Pinto beans
  • Soybeans 
  • Tofu

Nuts and Seeds

Nuts and seeds are food items that can add good nutrients to any meal. Other than that, studies have confirmed that they are the food items that can keep our blood sugar levels at optimal levels. So along with adding fats, proteins, and other micronutrients to our body can keep our blood glucose level at the recommended level, making them a very healthy snack. The best nuts and seeds to avoid any spike in the blood glucose levels are:

  • Almonds
  • Brazil nuts
  • Cashews
  • Chia seeds
  • Flaxseeds
  • Hazelnut
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Pumpkin seeds
  • Sesame seeds
  • Walnuts

Eggs and Dairy

Fermented dairy that is organic and has whole fat is the best option to keep the glucose level at an optimal level. However, sweetened varieties and oat milk are dairy alternatives that you should avoid. The recommended food items that come under the category to prevent any spike in the blood glucose levels are:

  • Butter
  • Cottage cheese
  • Eggs (Organic and cage-free)
  • Ghee
  • Kefir
  • Plain unsweetened Greek yoghurt
  • Sour cream
  • Unsweetened non-dairy yoghurt (excluding oat milk)
  • Unsweetened nut, seed, and bean milk (excluding oat or rice milk) 

Meat and Fish 

Some animal products are generally not recommended as they cause high blood glucose levels. However, organic, grass-fed and hormone-free meat and fish options rich in Omega-3 fatty acids are good for our body and can keep the blood sugar at an optimal level. The best meat and fish options to avoid any spike in the blood glucose levels are:

  • Fatty Fish (Salmon, Tuna etc.)
  • Sardines
  • Anchovies
  • Chicken breasts
  • Lamb (lean parts)
  • Beef (lean parts)
  • Game meats (duck, turkey etc.)

Oils, Sauces and Fats

Certain oils, sauces and fats are good for keeping our blood glucose at an optimal level. However, according to certain studies, you must avoid refined seed oils at all costs as they have damaging linoleic acids. However, certain other oils, fats and sauces are very good at preventing any spike in the blood glucose levels, which are listed below: 

  • Aioli
  • Coconut oil
  • Guacamole
  • MCT oil
  • Nut butter
  • Olive oil
  • Pesto
  • Tahini

Noodles and Pasta

Noodles and Pasta fall in the category of fast foods and processed foods. For this reason, many think they are very unhealthy. However, there are specific alternatives like the ones listed below that can reduce the blood glucose levels in the body. 

  • Black bean pasta
  • Chickpea pasta
  • Hearts of palm pasta
  • Konjac noodles
  • Lentil pasta
  • Zucchini noodles

Flours, Sweeteners, Treats and Flavourings

Baked food items can increase the blood sugar levels in our bodies. The same is the case for treats and most flavourings. However, there is always a silver lining. The following alternative flours and sweeteners, treats and flavourings are good at avoiding any spike in the blood glucose levels:

  • Allulose 
  • Almond flour 
  • Cocoa Powder
  • Coconut flour
  • Extra Dark Chocolate (88% and above)
  • Monk Fruit 
  • Stevia


Glucose metabolism differs in individuals, and several factors contribute to these differences in every unique individual. All the above mentioned 110 food items are just the most common ones that help people regulate their glucose level at the recommended level. However, there is no guarantee that all these food items are the best ones for everyone to avoid any spike in their blood glucose levels. 

Everyone must find out what foods are good and not suitable for your healthy glucose metabolism. The Continuous Glucose Monitor brought to you by HealthifyPro is one of the best technologies available to help regularly analyse your glucose levels.

Therefore, irrespective of whether you have diabetes, it will help you determine what food items or which combination of items is the best for maintaining a healthy blood glucose level. The cherry on the top is that you can stay in shape and be the best in terms of activity level by maintaining your optimum glucose levels. 

Besides finding the best diet plan for yourself, you should not blindly follow an already set diet plan as it may not be apt for you and your glucose metabolism. However, you can generally focus on avoiding processed food items and the ones with added sugars to guarantee that you are not contributing to unbalanced glucose levels in the body. 

About the Author

I, Dr. Poonam have 3+ years of experience in the field of Medicine. Currently serving as a Resident Physician at HealthifyMe, I have worked with premier hospitals such as Manipal Hospital, Bangalore as a Resident in Plastic and Reconstructive surgery and Rajiv Gandhi Government Hospital, Chennai as a Medical Officer. I aspire to put my knowledge in medicine to use in providing healthcare and fitness services to people and help enhance my abilities in meeting the ever-growing healthcare needs.

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