Foods that can lower blood sugar immediately or quickly generally have properties that slow digestion, improve insulin sensitivity, or reduce blood sugar spikes after meals. Some of the most effective foods include:

• Broccoli and broccoli sprouts : Contain sulforaphane, which has blood sugar-reducing effects and enhances insulin sensitivity

• Pumpkin and pumpkin seeds : High in fiber and antioxidants; pumpkin seeds especially can reduce postmeal blood sugar by up to 35%

• Nuts and nut butter : Peanuts and almonds have been shown to reduce fasting and postmeal blood sugar levels

• Okra : Contains polysaccharides and flavonoids that help reduce blood sugar by inhibiting enzymes involved in glucose metabolism

• Chia seeds : Can reduce blood sugar levels significantly when consumed with sugar-containing foods

• Kale : Contains fiber and flavonoid antioxidants that lower postmeal blood sugar

• Berries : Such as raspberries and strawberries, improve insulin sensitivity and reduce blood sugar spikes

• Oats and oat bran : High in soluble fiber, which slows digestion and reduces blood sugar levels after meals

• Seafood (fatty fish like salmon and sardines) : Protein and healthy fats help slow digestion and improve blood sugar control

• Fermented foods (kimchi, sauerkraut, kefir, yogurt) : Probiotics in these foods may improve insulin sensitivity and blood sugar regulation

Additionally, pairing high-carb foods with protein, fiber, or healthy fats (like nuts or avocado) can blunt blood sugar spikes immediately after eating

. In summary, foods rich in fiber, protein, healthy fats, and certain antioxidants-especially non-starchy vegetables, nuts, seeds, berries, and fermented foods-are effective for lowering blood sugar quickly and supporting overall glucose regulation