Key takeaways
- Pick colorful, high-fiber foods.
- Nuts and seeds give vitamin E.
- Greens give magnesium.
- Berries and citrus give vitamin C.
- Half your plate vegetables.
The foods that help keep blood sugar steady are often the same ones packed with antioxidants. Here are 12 to add to your week.
12 antioxidant foods
| Food | Key nutrients | Why it helps |
|---|---|---|
| Berries | Vitamin C, polyphenols, fiber | Sweet but lower glycemic |
| Spinach and kale | Magnesium, vitamins C and E | Very low in carbs |
| Broccoli | Vitamin C, chromium, fiber | Filling and low in sugar |
| Bell peppers | Vitamin C | More vitamin C than an orange |
| Tomatoes | Lycopene, vitamin C | Low glycemic |
| Almonds | Vitamin E, magnesium | Protein and healthy fat |
| Walnuts | Polyphenols, omega-3 | Slows digestion |
| Sunflower and pumpkin seeds | Vitamin E, zinc, magnesium | Easy snack |
| Beans and lentils | Fiber, magnesium, zinc | Slow-release carbs |
| Oats | Beta-glucan fiber | Gentle glucose rise |
| Green tea | Catechins | Unsweetened, zero sugar |
| Extra virgin olive oil | Polyphenols, vitamin E | Slows meal absorption |
Sample day
Breakfast
Oats with berries and a spoon of pumpkin seeds.
Lunch
Spinach salad with lentils, peppers, tomatoes and olive oil.
Snack
A small handful of almonds and green tea.
Dinner
Fish or chicken with broccoli and a small portion of brown rice.
Smart plate tips
- Fill half your plate with non-starchy vegetables
- Eat protein and vegetables before carbs
- Choose whole fruit over juice
- Keep nut portions to a small handful
- Walk 10–15 minutes after meals
A supplement such as Gluco Armor, with vitamins C and E, zinc, chromium and magnesium, can complement, but not replace, a balanced diet.
Note: if you take diabetes medicines, big diet changes can affect your blood sugar. Talk to your doctor or a dietitian first.
Sources
- Harvard T.H. Chan School of Public Health – "Antioxidants" and "Carbohydrates and Blood Sugar."
- American Diabetes Association – "Diabetes Superstar Foods."
- NIH Office of Dietary Supplements – Vitamin C, Vitamin E and Magnesium fact sheets.
Common questions
Which foods are high in antioxidants and good for blood sugar?
Berries, leafy greens, nuts, seeds, beans, peppers and green tea.
Which foods give vitamin E?
Almonds, sunflower seeds, spinach and olive oil.
Can food replace a supplement?
Food comes first; a supplement can complement a balanced diet.