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Eat 18 Foods for High Blood Sugar to Lower Blood Glucose Most Effectively

May 23, 2025 Source: Cainiu Health
Dr. Liu Feng
Introduction
Oat is a whole grain rich in dietary fiber, which can delay gastric emptying and prevent rapid postprandial blood glucose elevation. With its soft and chewy texture, oat can be cooked as porridge or prepared as mixed grain rice, serving as a substitute for part of refined staple food. It is recommended to consume 30-50 grams daily, paired with milk or vegetables, which can enhance satiety and help maintain stable blood glucose levels, making it suitable as a breakfast or dinner option.

There is no such saying as "18 specific foods that effectively lower blood sugar for hyperglycemia." However, foods such as oats, bitter melon, black fungus, onion, and yam may help lower blood sugar to some extent for people with high blood sugar.

1. Oats: Oats are a whole grain rich in dietary fiber, which can delay gastric emptying and prevent rapid post-meal blood sugar spikes. Their chewy texture makes them suitable for porridge or mixed grain rice, replacing part of refined staple food. It is recommended to consume 30-50 grams daily, paired with milk or vegetables, to increase satiety and help stabilize blood sugar, making them ideal for breakfast or dinner.

2. Bitter Melon: Bitter melon contains natural bitter compounds traditionally believed to assist in lowering blood sugar. It can be stir-fried, made into a cold salad, or added to soups. Its crisp and slightly bitter taste can stimulate appetite without significantly increasing blood sugar levels. It is recommended to consume 100-200 grams daily, cooked with minimal oil and salt to preserve its natural flavor. With high water content and low calories, it is suitable for diabetic patients to help control blood sugar fluctuations.

3. Black Fungus: Rich in mucilage and dietary fiber, black fungus can adsorb excess sugar in the intestines and delay absorption. It can be eaten cold, stir-fried, or added to soups, with a smooth and elastic texture. It is recommended to consume 10-15 grams of dried product daily, paired with lean meat or vegetables. It enhances the texture of dishes while increasing dietary fiber intake to help regulate blood sugar, making it a healthy addition to meals.

4. Onion: Onions contain sulfides and other components that may improve insulin sensitivity. They can be stir-fried, grilled, or used as a side dish. Their pungent flavor stimulates digestive secretions and enhances appetite. It is recommended to consume 50-100 grams daily. Avoid high-temperature frying to preserve more active substances, which can help improve glucose metabolism and are suitable to be consumed with staple foods at lunch or dinner.

5. Yam: Yam contains mucilaginous protein and dietary fiber, which can delay sugar absorption and has a relatively low glycemic index. It can be steamed, made into porridge, or cooked in soups. Its soft and creamy texture makes it suitable to replace part of staple food. It is recommended to consume 100-150 grams daily, paired with leafy vegetables and high-quality protein, to provide energy while assisting in controlling post-meal blood sugar, making it one of the ideal ingredients for diabetic patients.

When adjusting your diet to control blood sugar, maintain a balanced diet and choose suitable foods according to your personal health condition and medical advice. In daily meals, maintaining a balanced dietary structure and diverse food intake is beneficial for overall health.

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