7 Mediterranean Diet Foods That May Help Support Healthier Blood Sugar

If you want to help keep blood sugar levels more stable, the Mediterranean diet includes many foods worth adding to your meals. Staples such as nuts, whole grains, and beans offer fiber, healthy fats, and plant-based protein that may help slow how quickly blood sugar rises after eating. Here are seven options to consider.

1. Legumes

Legumes, such as beans, peas, chickpeas, and lentils, are a strong source of plant protein, fiber, folate, and other key nutrients. Even though they contain carbohydrates, they have a low glycemic index (GI), so they usually raise blood sugar more slowly than high-GI foods like white bread.

A review of 18 studies found that legumes may help improve blood sugar control in people with type 2 diabetes.

They’re easy to work into meals: add chickpeas to salads, stir peas into pasta, or use lentils in soup. Canned beans are convenient too; rinse and drain them to reduce sodium.

2. Nonstarchy Vegetables

Vegetables are a major part of the Mediterranean diet. Spinach, broccoli, zucchini, peppers, and eggplant are nonstarchy vegetables that are low in carbohydrates and calories while still providing fiber, vitamins, and minerals.

Eating more of these vegetables may help with blood sugar management, which is why the American Diabetes Association recommends filling half your plate with nonstarchy vegetables.

You do not have to give up rice or pasta. Instead, pair a smaller portion with roasted zucchini and peppers, mix spinach into soup, or add broccoli to pasta. Fresh, frozen, and canned vegetables all work well.

3. Oats, Barley, and Other Whole Grains

Whole grains such as oats, barley, farro, and brown rice supply fiber, vitamins, minerals, and antioxidants. Fiber can help reduce blood sugar spikes after meals. Beta-glucan, a fiber found in oats and barley, may be especially useful for blood sugar control.

A review of 11 studies found that people who ate the most whole grains had a 21% lower risk of developing type 2 diabetes than those who ate the least.

Because whole grains contain carbohydrates, portion size still matters. A simple approach is to fill half your plate with nonstarchy vegetables, a quarter with protein, and a quarter with whole grains or other carbohydrate-rich foods.

4. Nuts and Seeds

Almonds, walnuts, pistachios, chia seeds, and flaxseed are relatively low in carbohydrates but provide fiber, plant-based protein, and heart-friendly fats. These nutrients may slow digestion and carbohydrate absorption, which can lead to a smaller rise in blood sugar after meals.

Research suggests that eating nuts may help prevent and manage type 2 diabetes, though more studies are still needed.

Try almonds or walnuts as a snack, add chia or flaxseeds to oatmeal or yogurt, or sprinkle pistachios over a salad. Unsalted choices are best if you want to limit sodium.

5. Olive Oil

Olive oil is a core part of the Mediterranean diet. It is rich in monounsaturated fats, which can help lower LDL, or “bad,” cholesterol when used instead of saturated fats.

It may also support blood sugar control. Because fat slows how quickly food leaves the stomach, carbohydrates may enter the bloodstream more gradually.

Some small studies have linked meals made with extra-virgin olive oil to smaller increases in blood sugar and higher levels of GLP-1, a hormone involved in blood sugar regulation.

Use olive oil for cooking vegetables or whisk it into a dressing with lemon juice and herbs. It can also replace butter or other fats in cooking.

6. Berries

Berries such as strawberries, blueberries, raspberries, and blackberries provide fiber, vitamins, and antioxidants. They are also lower in carbohydrates than many other fruits. Some research suggests they may improve insulin sensitivity and how the body uses glucose.

A small 2019 study found that eating 2 cups of red raspberries with a high-carbohydrate meal lowered post-meal blood sugar and insulin levels in adults with prediabetes.

Fresh or frozen berries work well in meals and snacks. Add them to plain yogurt or oatmeal, blend them into a smoothie, or eat them on their own.

7. Salmon

Salmon is another Mediterranean diet staple. It provides protein and omega-3 fats, which support heart health, and protein can also help you feel full after meals.

In a small 2017 study, adults with overweight or obesity who ate fatty fish had better blood sugar responses after meals than those who ate lean fish.

Try baked salmon with roasted vegetables and barley, or use canned salmon in a salad.

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