5 Foods Men Should Eat Every Week for Better Blood Sugar

Managing blood sugar is not just a concern for people with diabetes. According to the Centers for Disease Control and Prevention, more than 2 in 5 American adults (or about 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 levels is important as part of a healthy lifestyle because 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 carbohydrate you eat, will have the most immediate effect on your blood sugar,” says Amanda Sauceda, MS, RD. To find out more, we asked dietitians what foods men should eat each week to maintain healthy blood sugar levels. Here’s what they said.

1. Oats

“Oats are one of the main sources of beta-glucan, a soluble fiber that helps slow the absorption of carbohydrates,” says Melissa Mitri, MS, 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 from your oats, opt for steel-cut or old-fashioned oats rather than instant flavored varieties, which often contain added sugars. Try making overnight oats or baked oatmeal bars, or incorporate dried oatmeal into smoothies or muffins for a blood sugar-friendly fiber boost.

2. Berries

Berries are excellent for blood sugar management due to their high fiber and polyphenol content. “Polyphenols are compounds found in plants that may have additional health benefits, and berries are a source of polyphenols like anthocyanins,” says Sauceda. “Anthocyanins are why blueberries have their color, and they may help (reduce) inflammation while also having beneficial effects on blood sugar.”

Curious about how to get more berries into 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 a natural sweetness without causing a blood sugar spike.

3. Beans and lentils

Beans and lentils provide a blood sugar-friendly combination of fiber and plant-based protein. A 2022 study found that consuming legumes (the food group that includes beans, lentils, and chickpeas) improved both post-meal blood sugar levels and long-term markers of blood sugar control in adults with and without type 2 diabetes. “Their combination of fiber and plant-based protein helps slow digestion and promote a more stable blood sugar response,” says Mitri.

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

4. Salmon

“Salmon is rich in protein which, when combined with carbohydrates, contributes to a better blood sugar response because it slows the absorption of carbohydrates,” says Sauceda. “Plus, salmon is a good source of omega-3, a heart-healthy fat that also has anti-inflammatory effects.”

Salmon is also relatively low in mercury compared to other fatty fish, making it a fish you can enjoy every week. Use an air fryer for quick and easy weekday salmon, or canned salmon works in burger patties or sandwiches when you need a quick and economical option.

5. Nuts

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

A handful of mixed nuts with some berries makes a well-balanced snack that includes protein, fiber, and healthy fats while supporting your blood sugar levels. Nuts also work well mixed 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 manage blood sugar alongside a healthy diet:

• Stay active, especially after meals. “Even a 10- to 15-minute walk after meals can help alleviate 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 periods without eating and then eating a large meal,” says Mitri. Eating well-balanced meals containing protein, fiber-rich carbohydrates, and healthy fats every three to four hours can promote a more stable blood sugar response throughout the day.
• Prioritize sleep. “Sleeping well can help regulate your blood sugar better the next day,” says Sauceda. Research shows that consistent poor sleep can impair glucose regulation and that reducing exposure to blue light in the evening is a great first step.
• Limit your alcohol consumption. “Drinking can stress the liver, because it’s your primary detoxification organ,” says Sauceda. “Your liver is also responsible for managing your blood sugar levels, so monitoring your alcohol intake will improve your overall health.”

Our expert opinion

Blood sugar management is one of the most crucial areas that 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 levels. Eating more of these foods while maintaining a consistent meal schedule, exercising regularly, 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 to your doctor or a registered dietitian about which approach is right for you.