Beans and lentils No exceptions. They’re packed with soluble fiber, resistant starch, and plant protein, and they help improve blood sugar not just at one meal, but at the next one too.
Leafy greens and non-starchy vegetables. Spinach, kale, broccoli, zucchini. These foods help slow glucose absorption from the rest of your meal. Eat them first, and you’ll feel the difference.
Whole intact grains Oats, barley, brown rice, buckwheat. Not flour, not instant. The less processed the grain, the better your post-meal blood sugar response.
Berries and whole fruit Not juice. Whole fruit. The fiber changes how sugar behaves in your body and supports better long-term blood sugar outcomes.