modern wellness · Functional Action

Blood Sugar Regulation

Nutrients connected to Blood Sugar Regulation

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

ChromiumPreliminary or mixed
Chromium is described as helping insulin act on glucose. Trials of supplements in type 2 diabetes give mixed results.
CinnamonPreliminary or mixed
Some trials show lower blood sugar markers with cinnamon supplements; NCCIH says it is unclear whether it helps.
FenugreekPreliminary or mixed
Small trials found lower fasting glucose and HbA1c; many studies were low quality.
Bitter MelonPreliminary or mixed
The 2024 review found lower fasting and after-meal glucose and HbA1c in type 2 diabetes; an older Cochrane review found no significant difference.
Black seedPreliminary or mixed
Pooled trials in people with metabolic disease found lower fasting glucose and HbA1c, but study quality varied and the authors urge caution. Not a replacement for diabetes care.
BarberryPreliminary or mixed
Lower fasting glucose and HbA1c in some meta-analyses of small trials; other analyses found no clear change.
Asian ginsengPreliminary or mixed
Some evidence it lowers blood sugar; findings conflict.
GymnemaPreliminary or mixed
Small studies report lower blood glucose than at baseline, but studies vary widely and long-term outcomes were not reported; it does not replace diabetes treatment.
Maqui berryPreliminary or mixed
Acute studies consistently showed lower blood sugar after a meal and a changed insulin response; chronic results were inconsistent.
Stinging nettlePreliminary or mixed
Fasting blood sugar fell in a meta-analysis of small trials; HbA1c and insulin did not change significantly.
BerberinePreliminary or mixed
Trials show small average drops in glucose and HbA1c in type 2 diabetes; this is a lab marker.
PsylliumPreliminary or mixed
Meta-analysis found improved fasting glucose in people treated for type 2 diabetes; limited evidence.
Mulberry leafPreliminary or mixed
The main studied action; trials show lower after-meal glucose but evidence is limited and long-term results are mixed.
Coptis (goldthread)Preliminary or mixed
Meta-analyses report lower glucose and HbA1c with berberine and with Coptis prescriptions added to metformin.
CinnamonPreliminary or mixed
Pooled supplement trials report lower glucose markers; mixed and not shown for food amounts.
CuminPreliminary or mixed
Pooled trials of cumin supplements disagree on blood sugar; evidence is for supplements, not food amounts.
FenugreekPreliminary or mixed
Small supplement trials found lower fasting glucose and HbA1c; many studies were low quality.
Coriander seedPreliminary or mixed
A small trial found lower fasting glucose and insulin resistance with seed powder.
Korean Sanghuang (Sanghuangporus baumii)Lab or animal research only
Enzyme inhibition and lower blood sugar markers in animals; no human study found.
Guava leafPreliminary or mixed
Small, short trials reported lower blood sugar after meals; longer-term results were mixed and no pooled analysis of guava leaf alone was found.
MangoPreliminary or mixed
Small trials of whole mango reported lower fasting glucose or better insulin sensitivity.
PomegranatePreliminary or mixed
A 2024 meta-analysis found small reductions in fasting glucose and HbA1c; NCCIH calls the reduction small. Not a treatment for diabetes.
SalaciaPreliminary or mixed
Small short trials suggest a lower after-meal glucose rise and HbA1c, mostly with S. reticulata extracts or tea; larger well-planned studies are needed. Lab work suggests it works by slowing sugar digestion in the gut.
Vijaysar (Indian kino)Preliminary or mixed
Glucose fell in a small uncontrolled 1998 trial and in lab animals; controlled human evidence was not found.
Jamun (Java plum seed)Preliminary or mixed
Small trials show a modest fall in fasting glucose but not in HbA1c; evidence is low certainty.
OkraPreliminary or mixed
Pooled small trials of okra products found lower fasting glucose or HbA1c in people with type 2 diabetes or prediabetes; certainty is low to very low and it is not a replacement for treatment.
Nopales (Prickly Pear Pads)Preliminary or mixed
Lower blood glucose after a meal with nopales in 14 adults with type 2 diabetes; evidence is limited and short term.
Dried fenugreek leaf (kasuri methi)Preliminary or mixed
Small supplement trials found lower fasting glucose and HbA1c; many studies were low quality. Based on seed studies, not dried leaf.
Gynostemma (Jiaogulan) TeaPreliminary or mixed
Lower glucose markers in tea-product trials.
QuinoaPreliminary or mixed
Glucose measures improved in pooled trials.
BuckwheatPreliminary or mixed
Lower blood glucose in a pooled analysis; variable results.
MilletPreliminary or mixed
Lower after-meal and fasting glucose in a pooled analysis.
SorghumPreliminary or mixed
Lower after-meal and fasting glucose in a pooled analysis.
Whole-Wheat BreadPreliminary or mixed
Whole-wheat bread lowered the post-sugar-drink glucose rise in prediabetes in one trial.
LentilsPreliminary or mixed
Pooled trials of pulses as a group found lower fasting glucose and insulin, with large differences between trials. In an 8-week lentil trial insulin resistance rose in the control group and fell with lentils; in a 12-week trial fasting glucose and HbA1c did not differ.
Chickpeas (Garbanzo Beans)Preliminary or mixed
Pooled trials of pulses as a group found lower fasting glucose and insulin, with large differences between trials. Chickpea-specific single-meal trials (12 and 28 studies) found a lower glucose response than potato or wheat, mostly in healthy adults, with low-certainty evidence.
Split PeasPreliminary or mixed
Pooled trials of pulses as a group found lower fasting glucose and insulin, with large differences between trials. Bread with split pea flour did not significantly change glucose or insulin in 24 healthy adults.
Black-Eyed Peas (Cowpeas)Preliminary or mixed
Pooled trials of pulses as a group found lower fasting glucose and insulin, with large differences between trials. In one small trial of 11 healthy adults, cowpea varieties gave a lower blood sugar response than glucose.
Navy BeansPreliminary or mixed
Lower fasting glucose and long-term markers in pooled pulse trials.
White Beans (Cannellini & Great Northern)Preliminary or mixed
Lower fasting glucose and long-term markers in pooled pulse trials.
Lima BeansPreliminary or mixed
Lower fasting glucose and long-term markers in pooled pulse trials.
Mung BeansPreliminary or mixed
Lower fasting glucose and long-term markers in pooled pulse trials.
Adzuki BeansPreliminary or mixed
Lower fasting glucose and long-term markers in pooled pulse trials.
Canned Beans (Drained, Rinsed)Preliminary or mixed
Pulses lowered fasting glucose and HbA1c-type markers in pooled trials, with high variation.
Alpha-lipoic acidPreliminary or mixed
Mixed review findings: lower HbA1c and fasting glucose in one meta-analysis, but changes below clinically important thresholds in another and no better than placebo in a third.
Polyphenols: quercetin and resveratrolPreliminary or mixed
Mixed resveratrol results; a Cochrane review found insufficient evidence.
Prebiotic fibresPreliminary or mixed
Resistant starch gave a small fall in fasting glucose in a review of 19 trials.
Milk ThistlePreliminary or mixed
A small number of human studies, mostly from Middle Eastern countries, suggest milk thistle extracts may help control blood sugar in type 2 diabetes. It is unclear whether results apply elsewhere.
GarlicPreliminary or mixed
NCCIH says supplements may modestly lower blood sugar in people with diabetes.
BilberryPreliminary or mixed
Borderline HbA1c reduction in pooled trials; fasting glucose unchanged.
Olive leafPreliminary or mixed
Mixed trial results on HbA1c in type 2 diabetes; lab data suggest reduced starch absorption.
SchisandraPreliminary or mixed
One 12-week placebo-controlled trial of 80 adults with mildly raised fasting glucose found lower glucose and insulin markers, but the product was a schisandra-and-soybean mixture, not schisandra alone.
American ginsengPreliminary or mixed
Lower HbA1c and fasting glucose were seen in one small crossover trial in people with type 2 diabetes. It is not proven in larger trials.
Holy basil (tulsi)Preliminary or mixed
A small trial reported lower glucose; evidence is limited.
MoringaPreliminary or mixed
Used traditionally for blood sugar. One small trial of leaf capsules found lower glucose and HbA1c in prediabetes, but pooled analyses are mixed and the 2025 one found no significant effect.
Yerba matePreliminary or mixed
Lower after-meal glucose and HbA1c in two prediabetes trials; fasting glucose unchanged overall.
ChagaLab or animal research only
Blood-sugar lowering is reported in laboratory and animal work. Seen in laboratory and animal studies only; no human trial found.
King oyster mushroomPreliminary or mixed
One small crossover study of a king oyster meal in 19 adults with obesity found a lower glucose curve than a matched control meal; it was one meal, so it does not show treatment or prevention of diabetes.
Almond mushroom (Agaricus subrufescens)Preliminary or mixed
One 12-week trial of 72 adults on gliclazide and metformin found a lower insulin-resistance score; it is a single small trial of a lab index.
Red-Belted ConkLab or animal research only
Extracts lowered blood glucose in diabetic rats; no human data were found.
Prickly pear (nopal)Preliminary or mixed
Small human studies suggest a modest after-meal effect; animal work is not proof for people.
Monk fruitPreliminary or mixed
FDA says high-intensity sweeteners generally will not raise blood sugar levels, and a 2025 review of 5 short trials reported smaller blood sugar rises after meals. It is not shown to treat diabetes.
Irvingia (African mango seed)Preliminary or mixed
One very small trial reported lower after-meal glucose; may add to diabetes medicines.
Shaggy maneLab or animal research only
Extracts lowered blood glucose in diabetic mice and rats. No human trial was found in the review we read.
Artist's conkLab or animal research only
Lowered blood glucose in rats made diabetic. No human trial was found.
Pink peppercornLab or animal research only
A 2025 review describes effects of Schinus molle extracts on starch-digesting enzymes in lab and animal work; clinical trials are still pending.
Bay leafPreliminary or mixed
One small 30-day trial of bay leaf capsules in 40 adults with type 2 diabetes reported lower blood sugar; no larger trial was found and it is not about bay leaf in cooking.
Black seed (nigella)Preliminary or mixed
Supplement trials found lower fasting glucose and HbA1c on average.
King tuber mushroomLab or animal research only
Diabetic rabbit study.
SumacPreliminary or mixed
Some pooled trials report lower fasting glucose and HbA1c; another found no significant effect.
SpirulinaPreliminary or mixed
Mixed results for fasting glucose and HbA1c across small trials.
YaconPreliminary or mixed
Mixed trial results for glucose and insulin markers.
Bitter leafPreliminary or mixed
Animal studies report glucose lowering; in a small human test a single leaf decoction did not significantly lower blood sugar. No long-term human trial was found.
KalePreliminary or mixed
HbA1c and insulin resistance fell in one small kale-bar trial.
Milky mushroomLab or animal research only
Lowered markers in diabetic rats and blocked digestive enzymes in vitro; no controlled human trial found.
Indian bay leaf (tej patta)Lab or animal research only
Animal findings only.
Lycium root bark (di gu pi)Lab or animal research only
Seen with a purified compound in mice, slower and weaker than diabetes drugs; not shown in people.
PistachiosPreliminary or mixed
Lower fasting glucose and insulin when pistachios replaced other foods in trials.
ChestnutsPreliminary or mixed
One small trial of chestnut flour bread in healthy adults; evidence is limited.
FlaxseedPreliminary or mixed
Meta-analysis in prediabetes and type 2 diabetes.
Yerba MatePreliminary or mixed
Two small prediabetes trials suggested lower after-meal glucose; overall results were mixed.
Chamomile TeaPreliminary or mixed
Lower HbA1c with tea in one trial.
Cinnamon TeaPreliminary or mixed
Same evidence as above; NCCIH says research does not clearly support it.
Mulberry Leaf TeaPreliminary or mixed
Lower post-meal glucose and glucose variation in small tea-blend trials.
OatsPreliminary or mixed
Mixed: small effects in short trials, none on HbA1c in a longer trial.
BarleyPreliminary or mixed
Early post-meal glucose and insulin lower in a 31-trial meta-analysis.
Black BeansPreliminary or mixed
Pulses lowered fasting glucose and after-meal glucose in pooled studies; results varied.
Kidney BeansPreliminary or mixed
Pulses lowered fasting glucose and after-meal glucose in pooled studies; results varied.
Pinto BeansPreliminary or mixed
Pulses lowered fasting glucose and after-meal glucose in pooled studies; results varied.
HummusPreliminary or mixed
Low glycemic index in one small trial of healthy adults.
Bean & Lentil PastaPreliminary or mixed
Measured after-meal response only, in 12 healthy people for pasta. Flour gives a higher response than whole pulses.
CarobPreliminary or mixed
Better glucose markers in small trials of carob syrup and concentrate.
Chickpea Flour (Besan)Preliminary or mixed
Lower glucose response in small acute studies of chickpea foods.
Safflower OilPreliminary or mixed
HbA1c fell in one small trial of women with type 2 diabetes using safflower oil as a supplement.
Walnut & Other Nut OilsPreliminary or mixed
One trial of walnut oil in type 2 diabetes.
Pomegranate JuicePreliminary or mixed
Small effects on glucose markers; NCCIH says the effect is small.
Withania Coagulans (Indian Cheesemaker)Preliminary or mixed
Small human studies and many rat studies on blood sugar; evidence limited.
Cynomorium (Suo Yang)Lab or animal research only
Animal and cell studies only.
Goji BerryPreliminary or mixed
Meta-analysis found lower fasting glucose; limited evidence.
FucoidanLab or animal research only
Rodent studies only.
Black Seed Oil (Nigella)Preliminary or mixed
Lower fasting glucose and HbA1c on average in pooled trials of swallowed black seed.

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