Sugar is an essential ingredient in many of the foods we eat. It provides a sweet taste and helps to keep our energy levels up throughout the day. However, sugar can be harmful if consumed in excess.

It can lead to a wide range of health problems, such as obesity, diabetes, heart disease, and more.

To combat the harmful effects of sugar, it is important to consume a well-rounded and balanced diet containing foods that protect against it. Below are 30 such foods that you can incorporate into your meals to stay healthy.

1. Cinnamon

Cinnamon is a spice that has been used for thousands of years to flavor food. It contains antioxidants that help to reduce inflammation in the body and lower blood sugar levels.

Studies have shown that taking cinnamon in supplement form can help to control blood sugar levels in people with type 2 diabetes.

2. Berries

Berries are high in antioxidants and fiber. They also have a low glycemic index, which means that they release sugar into the bloodstream slowly, preventing insulin spikes.

Blueberries, raspberries, strawberries, and blackberries are all excellent choices.

3. Avocado

Avocado is a healthy fat that can help to lower cholesterol levels and improve heart health. It also contains fiber and potassium, which can help to regulate blood sugar levels.

4. Almonds

Almonds are a great source of healthy fats, protein, and fiber. They also have a low glycemic index, meaning that they release sugar into the bloodstream slowly.

Studies have shown that eating almonds can help to improve insulin sensitivity and lower cholesterol levels.

5. Garlic

Garlic has been used for centuries to flavor food and for its medicinal properties. It contains compounds that can help to regulate blood sugar levels and improve heart health.

6. Quinoa

Quinoa is a whole grain that is rich in fiber and protein. It also has a low glycemic index, making it a great choice for people looking to control their blood sugar levels.

7. Sweet Potato

Sweet potatoes are a great source of fiber, vitamins, and minerals. They also have a low glycemic index and can help to regulate blood sugar levels.

They are also a great alternative to regular potatoes as they contain more healthful nutrients and are less likely to cause blood sugar spikes.

8. Broccoli

Broccoli is a cruciferous vegetable that is high in fiber and vitamins. It also contains compounds that can help to lower blood sugar levels and improve heart health.

9. Eggs

Eggs are a great source of protein and healthy fats. They are also low in carbohydrates, making them a great choice for people looking to control their blood sugar levels.

Studies have shown that eating eggs for breakfast can help to control appetite and reduce calorie intake throughout the day.

10. Chickpeas

Chickpeas are a great source of protein and fiber. They also have a relatively low glycemic index, making them a great choice for people looking to control their blood sugar levels.

They can be incorporated into a wide range of dishes, such as salads, stews, and soups.

11. Chia Seeds

Chia seeds are a great source of fiber and protein. They also help to slow down the digestion of carbohydrates, delaying the release of sugar into the bloodstream.

They can be incorporated into a wide range of dishes, such as smoothies, oatmeal, and yogurt.

12. Spinach

Spinach is a leafy green vegetable that is high in fiber and vitamins. It also contains compounds that can help to improve insulin sensitivity and lower blood sugar levels.

Spinach can be incorporated into a wide range of dishes, such as salads, soups, and smoothies.

13. Flaxseeds

Flaxseeds are a great source of fiber and healthy fats. They also help to slow down the digestion of carbohydrates, delaying the release of sugar into the bloodstream.

They can be incorporated into a wide range of dishes, such as smoothies, yogurt, and oatmeal.

14. Salmon

Salmon is a great source of protein and healthy fats. It also contains omega-3 fatty acids, which can help to improve heart health and lower inflammation in the body.

15. Greek Yogurt

Greek yogurt is a great source of protein and probiotics. It also has a low glycemic index, meaning that it releases sugar into the bloodstream slowly. It can be incorporated into a wide range of dishes, such as smoothies, dips, and dressings.

16. Oatmeal

Oatmeal is a great source of fiber and has a low glycemic index, meaning that it releases sugar into the bloodstream slowly. Studies have shown that eating oatmeal for breakfast can help to control appetite and reduce calorie intake throughout the day.

17. Tomatoes

Tomatoes are a great source of vitamins and antioxidants. They also contain compounds that can help to improve insulin sensitivity and lower blood sugar levels.

18. Asparagus

Asparagus is a great source of fiber, vitamins, and antioxidants. It also contains compounds that can help to improve insulin sensitivity and lower blood sugar levels.

19. Brussels Sprouts

Brussels sprouts are a great source of fiber, vitamins, and antioxidants. They also contain compounds that can help to improve insulin sensitivity and lower blood sugar levels.

20. Turmeric

Turmeric is a spice that has been used for thousands of years for its medicinal properties. It contains compounds that can help to lower inflammation in the body and improve insulin sensitivity.

21. Nuts

Nuts are a great source of healthy fats, protein, and fiber. They also have a low glycemic index, meaning that they release sugar into the bloodstream slowly. Some great choices are almonds, walnuts, and cashews.

22. Artichokes

Artichokes are a great source of fiber and vitamins. They also contain compounds that can help to improve insulin sensitivity and lower blood sugar levels.

23. Beets

Beets are a great source of fiber and antioxidants. They also contain compounds that can help to improve insulin sensitivity and lower blood sugar levels.

24. Carrots

Carrots are a great source of fiber and vitamins. They also contain compounds that can help to improve insulin sensitivity and lower blood sugar levels.

25. Shrimp

Shrimp is a great source of protein and healthy fats. It also contains antioxidants that can help to reduce inflammation in the body.

26. Onions

Onions are a great source of vitamins and antioxidants. They also contain compounds that can help to improve insulin sensitivity and lower blood sugar levels.

27. Green Beans

Green beans are a great source of fiber and vitamins. They also contain compounds that can help to improve insulin sensitivity and lower blood sugar levels.

28. Peppers

Peppers are a great source of vitamins and antioxidants. They also contain compounds that can help to improve insulin sensitivity and lower blood sugar levels.

29. Zucchini

Zucchini is a great source of fiber and vitamins. It also contains compounds that can help to improve insulin sensitivity and lower blood sugar levels.

30. Lean Protein

Lean protein sources such as chicken, turkey, and fish are great choices for people looking to control their blood sugar levels. They are low in carbohydrates and high in protein, which can help to regulate blood sugar levels and improve satiety.