Oats and oat bran

Due to its high content of soluble fiber, which has been demonstrated to have substantial blood sugar-lowering properties, including oats and oat bran in your diet may help improve your blood sugar levels.

Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels. Oats also contain β-glucan, which can reduce glucose and insulin responses after meals, and improve insulin sensitivity. When compared to control meals, oat intake significantly lowered HbA1c and fasting blood sugar levels, according to a review of 16 studies. Furthermore, one small research of ten persons discovered that drinking 7 ounces (200 mL) of water combined with 1 ounce (27.3 grams) of oat bran before eating white bread decreased post-meal blood sugar levels much more than drinking plain water.