With diabetes rising fast among young people, a few smart food choices can make a big difference. Dr. Tess Thomas, a weight and diabetes expert, recently went viral for sharing 16 foods she eats to keep her fasting glucose under 100 and avoid pre-diabetes.
She shared the full list on Instagram, filled with easy, everyday foods. No fancy superfoods here—just smart picks you can add to your meals.
16 Best Foods For Blood Sugar Control
Dr. Thomas starts with leafy greens like spinach, kale, and arugula. They\’re full of fibre and low in carbs, which helps control sugar levels. Berries—like blueberries, raspberries, and strawberries—are also great. They’re packed with antioxidants and are low on the glycaemic index.
Avocados are loaded with healthy fats that support insulin function. Eggs are a go-to option for being high in protein and low in carbs. Salmon is rich in omega-3s that fight inflammation and help improve insulin response.
Plant-based picks like lentils and chickpeas are packed with fibre and protein. Nuts like almonds and walnuts help prevent sugar spikes with their healthy fats. Other great options include chia seeds, Greek yoghurt (unsweetened), and quinoa.
Sweet potatoes are better than regular ones when it comes to blood sugar impact. Zucchini is a smart low-carb side. Cinnamon is a great spice to add for its sugar-balancing effect.
Pomegranate seeds bring vitamins and antioxidants, and dark chocolate (85% or more) is a healthy treat. Green tea rounds out the list with its blood sugar-lowering and insulin-friendly properties.
Smart Food Swaps For Diabetes Prevention
Dr. Thomas says keeping your fasting sugar below 100 can really lower your risk of diabetes. You don’t need to go on a strict diet. Just swap in these 16 foods regularly and be mindful of your meals.
It’s not about being perfect, but consistent. With these food swaps, you can take small steps today that your future self will thank you for.
