Five foods that can help men steady blood sugar before diabetes takes hold

Dietitians highlight oats, berries, legumes, salmon and nuts as practical foods that may support steadier blood sugar and better heart health.

Dietitians say the foods men choose most often can make a meaningful difference to blood sugar control, especially because prediabetes raises the risk of type 2 diabetes, heart disease and stroke. EatingWell notes that carbohydrate intake has the fastest effect on blood glucose, with dietitian Amanda Sauceda pointing out that the type of carbohydrate matters just as much as the amount.

One of the strongest options is oats. Dietitian Melissa Mitri told EatingWell that oats are a rich source of beta-glucan, a soluble fibre that slows the absorption of carbohydrates. Research suggests that beta-glucan can reduce after-meal blood sugar spikes and improve insulin sensitivity. The article recommends plain oats rather than flavoured instant versions, which often contain added sugar, and suggests practical uses such as overnight oats, baked oat bars, smoothies or muffins.

Berries also feature prominently because they combine fibre with polyphenols, plant compounds linked with better blood sugar control. They can be added to oats, eaten with a handful of nuts or mixed into salads and grain dishes for natural sweetness without a sharp glucose rise. This advice aligns with broader nutrition guidance from Healthline, Harvard Health and the Centres for Disease Control and Prevention, which all emphasise high-fibre foods, lean protein, whole grains and healthy fats as part of a balanced approach to managing blood sugar.

Beans and lentils are another useful staple. A 2022 review cited in the piece and available on Springer Nature Link found that legumes, including beans, lentils and chickpeas, improved both after-meal blood sugar and longer-term glucose control in adults with and without type 2 diabetes. Mitri said the combination of fibre and plant protein helps slow digestion and supports steadier blood sugar levels.

Salmon and nuts complete the list. Sauceda said salmon provides protein that helps slow carbohydrate absorption when eaten together, while also supplying heart-healthy omega-3 fats. MDPI has noted that salmon is relatively low in mercury compared with other oily fish, making it suitable for weekly meals. Nuts offer fibre, healthy fats and protein in a single serving, and walnuts add plant-based omega-3s. The article suggests combining nuts with berries for a balanced snack, or using them in smoothies, homemade sauces, oatmeal and yoghurt.