There are many different methods people use to manage their blood sugar levels, from using insulin or medication to making conscious changes to your diet. But regardless, enjoying the best foods to manage blood sugar levels can make a big difference in keeping your levels steady and avoiding harmful spikes. "Monitoring your diet is a great way to manage blood sugar, lower your risk for developing diabetes, and better manage your diabetes if you do live with it," said Lauren Twigge, M.C.N., R.D.N., L.D., founder of Lauren Twigge Nutrition. While no single food can replace medication and exercise for blood sugar management, eating too many of the wrong foods can certainly send your levels spiking to a number you don’t want them to reach. Refined, processed carbohydrates-like white bread, white rice, and pasta-cause the largest spikes and drops in blood sugar, explained Erin Palinski-Wade, R.D., C.D.C.E.S., L.D.N., C.P.T., a registered dietitian, diabetes specialist, and author of 2 Day Diabetes Diet.

Meet the experts: Lauren Twigge, M.C.N., R.D.N., L.D., founder of Lauren Twigge Nutrition; Erin Palinski-Wade, R.D., C.D.C.E.S., L.D.N., C.P.T., a registered dietitian, diabetes specialist, and author of 2 Day Diabetes Diet; Rebecca Denison, R.D., L.D.N., a doctor of integrative medicine and diabetes educator at Greater Baltimore Medical Center’s Geckle Diabetes and GlycoMode Daily Support Nutrition Center. "Choosing complex carbohydrates, like fruits, vegetables, and whole grains over processed carbohydrates can positively affect blood sugar control," she added. If you’re new to making dietary changes that help keep your blood sugar stable, the best thing to do is to work with your healthcare provider or a registered dietitian to make sure you’re building your meals in the way that’s best for you. As you do so (or in the meantime), try to keep the following foods and smart lifestyle strategies in mind. Twigge recommended adding avocado to any carb-central snack (think avocado toast). "Avocados feature both fat and fiber, two nutrients that are essential to balancing out blood sugar and helping slow down the digestion and metabolism of carbs," she explained.

If you’re going to make that aforementioned avocado toast, try doing so with whole wheat or pumpernickel bread, suggested Palinski-Wade. "These types of breads are less processed than white bread and are high in fiber, which slows digestion," she said. "Beans offer both fiber and plant-based protein, two blood sugar-stabilizing nutrients that you want to focus on," said Twigge. Palinski-Wade added that beans are naturally rich in resistant starch, a type of fiber that has been found to improve blood sugar levels in people with type 2 diabetes or prediabetes. The water and fiber content in most fresh fruits balance out their fructose sugars, plus slow digestion and promote fullness, said Palinski-Wade. "Berries contain the lowest amount of sugars for a fruit while being rich in antioxidants," she explained. Research in Nutrition, Metabolism, and Cardiovascular Diseases has also shown that berry consumption may lower type 2 diabetes risk, making them one of the best fruits to eat to avoid blood sugar spikes.

"Dairy products have been shown in research to lower risk for type 2 diabetes," said Twigge. "This dark green veggie contains sulforaphane, a compound which may help to improve fasting glucose levels," said Palinski-Wade. Other sources of sulforaphane include cauliflower, Brussels sprouts, and cabbage. Eggs are a quick and convenient snack that can amp up the protein content of any meal, helping to balance your blood sugar after you clean your plate. One study in Nutrients even found that eating eggs every day may benefit healthy glucose metabolism and lower type 2 diabetes risk. "While many are quick to eliminate fruit from their diet to balance blood sugar, research shows that a diet that includes a variety of fruits can actually protect against developing type 2 diabetes and manage overall blood sugars," said Twigge. Palinski-Wade said these spicy peppers may help to boost metabolism. "They also may help to lower blood sugar by stimulating insulin secretion and helping to reduce post-meal glucose levels," she added, so much so that a study in Nutrition Journal found that regularly eating spicy food may lower your risk of developing type 2 diabetes.