5 Foods Men Should Eat Every Week for Better Blood Sugar

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• Over 2 in 5 U.S. adults have prediabetes, and 80% of them are unaware of their condition.

• Foods like oats, berries, beans, lentils, salmon and nuts support healthy blood sugar levels.

• Regular exercise, consistent meals, quality sleep and limiting alcohol aid blood sugar management.

Blood sugar management isn’t a concern just for people living with diabetes. According to the Centers for Disease Control and Prevention, more than 2 in 5 U.S. adults (that’s roughly 115.2 million people) have prediabetes, and 8 in 10 adults with the condition don’t know they have it. For men, paying attention to blood sugar is important as part of an overall healthy lifestyle, since prediabetes can increase the risk of developing type 2 diabetes, heart disease and stroke.

The good news is that your food choices can have a significant impact on your blood sugar levels. “Carbohydrate intake, especially the type of carbs you’re eating, will have the most immediate effect on your blood sugar,” says Amanda Sauceda, M.S., RD. To learn more, we asked dietitians which foods men should eat every week to support healthy blood sugar levels. Here’s what they said.

1. Oats

“Oats are one of the top sources of beta-glucan, a soluble fiber that helps slow the absorption of carbohydrates,” says Melissa Mitri, M.S., RD. Research shows that consuming beta-glucan can help reduce post-meal blood sugar spikes and improve insulin sensitivity.

To get the most nutritional value out of your oats, opt for steel-cut or old-fashioned rolled oats over instant flavored varieties, which often contain added sugars. Try making overnight oats or baked oatmeal bars, or stir dried oats into smoothies or muffins for a blood sugar–friendly fiber boost.

2. Berries

Berries are excellent for blood sugar management because of their high fiber and polyphenol content. “Polyphenols are compounds found in plants that can have extra health benefits, and berries are a source of polyphenols like anthocyanins,” says Sauceda. “Anthocyanins are the reason why blueberries have their color, and they can help [reduce] inflammation along with having blood sugar benefits.”

Curious how to get more berries in your diet? Stir them into overnight oats, enjoy them with a handful of nuts as a snack or add them to grain bowls and salads for natural sweetness without causing a blood sugar spike.

3. Beans & Lentils

Beans and lentils provide a blood sugar–friendly combination of fiber and plant protein. A 2022 review found that eating pulses (the food group that includes beans, lentils and chickpeas) improved both post-meal blood sugar and longer-term markers of blood sugar control in adults with and without type 2 diabetes. “Their combination of fiber and plant protein helps slow digestion and support a steadier blood sugar response,” says Mitri.

Beans and lentils are also highly versatile. Add chickpeas to salads, black beans to tacos or protein bowls, and lentils to a soup or breakfast scramble. Consider keeping a batch of cooked lentils or a can of beans on hand for an easy way to incorporate beans and lentils into meals throughout the week.

4. Salmon

“Salmon is high in protein, which, when paired with carbs, helps for a better blood sugar response because it slows down the absorption of carbs,” explains Sauceda. “Additionally, salmon is a good source of omega-3s, which is a heart-healthy fat that also has anti-inflammatory effects.”

Salmon is also relatively low in mercury compared to other fatty fish, making it one you can enjoy weekly. Use an air fryer for a weeknight salmon that’s quick and easy, or canned salmon works in burger patties or sandwiches when you need a quick, budget-friendly option.

5. Nuts

Nuts pack a ton of fiber, healthy fats and protein in one convenient serving. “A review of studies looking at nut consumption found that they could be helpful for managing type 2 diabetes and cholesterol levels,” says Sauceda. Walnuts, in particular, are an excellent source of plant-based omega-3s.

A handful of mixed nuts paired with berries makes for a well-balanced snack that includes protein, fiber and healthy fat while supporting your blood sugar. Nuts also work well blended into smoothies, as a base for homemade sauces or as a topping for oatmeal or yogurt.

Other Tips for Managing Blood Sugar

Here are other lifestyle habits that experts say can help support blood sugar management alongside a healthy diet:

• Stay active, especially after meals. “Even a 10- to 15-minute walk after meals can help blunt post-meal blood sugar spikes,” says Mitri. Regular physical activity, resistance training and aerobic exercise can also improve overall insulin sensitivity.

• Eat on a consistent schedule. “Try to avoid going long stretches without eating and then eating a large meal,” says Mitri. Eating well-balanced meals that contain protein, fiber-rich carbs and healthy fats every three to four hours may support a steadier blood sugar response throughout the day.

• Prioritize sleep. “Getting good sleep can help with better regulating your blood sugar the next day,” says Sauceda. Research shows that consistently getting poor sleep can impair glucose regulation and that reducing blue light exposure in the evening is an excellent first step.

• Limit your alcohol intake. “Drinking can put stress on the liver, since it’s your main detox organ,” explains Sauceda. “Your liver is also responsible for helping to manage your blood sugar, so watching your alcohol intake will help your overall health.”

Our Expert Take

Blood sugar management is one of the most crucial areas men can focus on for better long-term health. Oats, berries, beans and lentils, salmon and nuts provide a healthy combination of fiber, protein and protective plant compounds that can support better blood sugar. Eating more of these foods while focusing on consistent meal timing, regular exercise, getting enough sleep and limiting alcohol intake can also help regulate your blood sugar. If you have concerns about your blood sugar or have been diagnosed with prediabetes or diabetes, talk with your doctor or a registered dietitian about what approach makes sense for you.

Read the original article on EatingWell