What Foods Should Men Eat Every Day To Maintain Normal Blood Sugar Levels?

27.10.2026, 10:07
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Nutritionists' opinions.

Monitoring blood sugar levels is important not only for people living with diabetes. For men, paying attention to blood sugar levels is an important part of an overall healthy lifestyle, since prediabetes can increase the risk of developing type 2 diabetes, heart disease, and stroke, according to EatingWell.

The publication noted that the good news is that your food choices can significantly affect your blood sugar levels.

“Carbohydrate intake—and especially the type of carbohydrates—has the most immediate effect on blood sugar levels,” said dietitian Amanda Saused.

Dietitians shared which foods men should eat weekly to maintain healthy blood sugar levels:

1. Oats

“Oats are one of the best sources of beta-glucan—a soluble fiber that helps slow the absorption of carbohydrates,” said dietitian Melissa Mitri.

Studies show that consuming beta-glucan can help reduce blood sugar spikes after meals and improve insulin sensitivity.

To get the most nutritional value from oats, opt for traditional rolled oats instead of flavored instant varieties, which often contain added sugar.

The publication recommends trying overnight oats or baked oat bars. You can also add rolled oats to smoothies or muffins to increase the fiber content, which helps stabilize blood sugar levels.

2. Berries

The article explains that berries are excellent for controlling blood sugar levels thanks to their high fiber and polyphenol content.

Add them to overnight oats, eat them with a handful of nuts as a snack, or toss them into grain dishes and salads to add natural sweetness without a sharp spike in blood sugar.

3. Beans and Lentils

Beans and lentils contain a combination of fiber and plant-based protein that has a beneficial effect on blood sugar levels.

A 2022 review, available on Springer Nature Link, found that consuming legumes (a food group that includes beans, lentils, and chickpeas) improves both postprandial blood sugar levels and long-term blood sugar control in adults with and without type 2 diabetes.

“The combination of fiber and plant-based protein in these foods helps slow digestion and maintain more stable blood sugar levels,” Mitri explained.

4. Salmon

“Salmon is rich in protein, which, when combined with carbohydrates, helps regulate blood sugar levels more effectively by slowing the absorption of carbohydrates. “In addition, salmon is a good source of omega-3s—heart-healthy fats that also have anti-inflammatory effects,” Sauseda explained.

Furthermore, as MDPI notes, salmon also has a relatively low mercury content compared to other fatty fish, so it can be eaten every week.

“Use an air fryer to quickly and easily prepare salmon for a weeknight dinner, and canned salmon is perfect for burgers or sandwiches when you need a quick and economical option,” – according to the advice provided in the article.

5. Nuts

Nuts contain a huge amount of fiber, healthy fats, and protein in one convenient serving. In particular, walnuts are an excellent source of plant-based omega-3s.

The publication noted that a handful of nuts combined with berries makes for a balanced snack that contains protein, fiber, and healthy fats, and also helps maintain normal blood sugar levels. Nuts are also great for adding to smoothies, as a base for homemade sauces, or as a topping for oatmeal or yogurt.

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