Oats, berries, legumes, salmon, and nuts regulate blood sugar

More than two in five American adults, or roughly 115.2 million people, have prediabetes, and eight out of 10 adults with the condition do not know they have it, according to the Centers for Disease Control and Prevention.

Key Clinical Takeaways:
• Prediabetes affects over 40 percent of American adults, with the vast majority remaining undiagnosed.
• Dietary choices heavily influence blood glucose levels, with carbohydrate selection driving the fastest physiological responses.
• Incorporating specific whole foods like oats, berries, legumes, salmon, and nuts helps regulate glycemic response and lower type 2 diabetes risks.

Monitoring Blood Sugar Levels Among Men

Monitoring blood sugar is an essential component of a healthy lifestyle for men because prediabetes elevates the risk of developing type 2 diabetes, heart disease, and stroke. Dietary choices exert a major influence over these glucose levels. “Consumption of carbohydrates, especially the type of carbohydrate that you eat, will have the fastest effect on your blood sugar,” registered dietitian and nutrition specialist Amanda Sauceda explained to eatingwell.com.

Beta-Glucan in Oats Reduces Blood Sugar Spikes

Oats provide a primary source of beta-glucan, a soluble fiber that slows carbohydrate absorption. Research shows that beta-glucan consumption helps reduce post-meal blood sugar spikes and improves insulin sensitivity, according to registered dietitian and nutrition specialist Melissa Mitri. To maximize nutritional value, experts advise choosing steel-cut or rolled oats over flavored instant varieties that typically contain added sugars.

Polyphenol Content in Berries

Berries support normal blood glucose maintenance through high concentrations of fiber and polyphenols. “Polyphenols are compounds found in plants that can have additional health benefits, and berries contain polyphenols like anthocyanins,” Sauceda noted. These anthocyanins, which give blueberries their distinct color, contribute to reduced inflammation alongside direct glycemic benefits.

Legumes Stabilize Blood Glucose Levels

Beans and lentils combine dietary fiber and plant-based proteins to stabilize blood sugar. A 2022 analysis demonstrated that consuming legumes—including beans, lentils, and chickpeas—improved both post-meal blood glucose levels and long-term glycemic control markers in adults both with and without type 2 diabetes. “The combination of fiber and plant-based protein helps slow down digestion and maintain a more stable glycemic response,” Mitri stated.

Salmon Slows Carbohydrate Absorption

Salmon delivers high protein content alongside heart-healthy omega-3 fatty acids with anti-inflammatory properties. Pairing proteins with carbohydrates slows carbohydrate absorption to create a superior glycemic response. Compared to other fatty fish species, salmon also maintains a relatively low mercury content suitable for weekly consumption.

Nut Consumption and Metabolic Health

Nuts supply fiber, healthy fats, and protein in a single portion. A review of studies concerning nut consumption indicated that they prove useful for managing type 2 diabetes and cholesterol levels, according to Sauceda. Nuts specifically serve as an excellent source of plant-based omega-3 fatty acids.

Lifestyle Adjustments Beyond Diet

Physical activity, particularly post-meal movement, supports glucose regulation. “Even a 10-to-15-minute walk after a meal can help reduce blood sugar spikes,” Mitri stated, adding that regular aerobic and strength training improves overall insulin sensitivity. Experts also advise maintaining a consistent meal schedule spaced three to four hours apart to prevent prolonged fasting followed by heavy consumption, prioritizing quality sleep to aid next-day glucose regulation, and limiting alcohol intake to protect liver function.