Stable Blood Sugar
Smooth energy and glycemic control through carbohydrate quality, pairing and timing.
Key compounds
The evidence base for this goal focuses on several well-studied compounds.
- Magnesium — Magnesium is among the most common shortfall nutrients in modern diets, since refining strips it from grains. It is concentrated in seeds, nuts, dark chocolate and…
Best foods for this goal
The foods below are good practical choices.
Oats
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
379
| Total Fat | 6.52 g |
|---|---|
| Saturated Fat | 1.11 g |
| Sodium | 6 mg |
| Potassium | 362 mg |
| Total Carbohydrate | 67.7 g |
| Dietary Fiber | 10.1 g |
| Total Sugars | 0.99 g |
| Protein | 13.15 g |
Manganese, phosphorus, magnesium, beta-glucan fibre
Glycemic index: 55
Source: USDA FoodData Central (FDC 173904)
Lentils
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
360
| Total Fat | 1.92 g |
|---|---|
| Saturated Fat | 0.05 g |
| Sodium | 0 mg |
| Potassium | 949 mg |
| Total Carbohydrate | 62.2 g |
| Dietary Fiber | 7.9 g |
| Total Sugars | 1.8 g |
| Protein | 23.6 g |
Folate, iron, manganese (values for cooked)
Glycemic index: 32
Source: USDA FoodData Central (FDC 2644283)
Chickpeas
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
383
| Total Fat | 6.27 g |
|---|---|
| Saturated Fat | 0.69 g |
| Sodium | 8.78 mg |
| Potassium | 1070 mg |
| Total Carbohydrate | 60.4 g |
| Dietary Fiber | 10.8 g |
| Total Sugars | 10.8 g |
| Protein | 21.3 g |
Folate, manganese, iron, plant protein
Glycemic index: 28
Source: USDA FoodData Central (FDC 2644282)
Kale
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
35
| Total Fat | 1.49 g |
|---|---|
| Saturated Fat | 0.18 g |
| Sodium | 53 mg |
| Potassium | 348 mg |
| Total Carbohydrate | 4.42 g |
| Dietary Fiber | 4.1 g |
| Total Sugars | 0.99 g |
| Protein | 2.92 g |
Vitamin K, vitamin A, vitamin C, lutein
Glycemic index: 15
Source: USDA FoodData Central (FDC 323505)
Greek Yogurt (plain, nonfat)
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
61
| Total Fat | 0.37 g |
|---|---|
| Saturated Fat | 0.11 g |
| Sodium | 36 mg |
| Potassium | 141 mg |
| Total Carbohydrate | 3.64 g |
| Dietary Fiber | 0 g |
| Total Sugars | 3.2 g |
| Protein | 10.3 g |
Calcium, vitamin B12, probiotics, iodine
Glycemic index: 11
Source: USDA FoodData Central (FDC 330137)
Practical takeaways
Focus on consistency, variety and the overall dietary pattern. Smaller daily choices tend to outperform occasional large changes.
Common questions
Is one compound enough? Rarely. Whole foods and dietary patterns usually outperform single-compound strategies.
How fast can diet change inflammation or blood markers? It depends on the marker, the starting diet and lifestyle factors. Expect gradual trends rather than overnight shifts.