Here are 10 individual plant-based foods that are easy to add to meals and support healthy blood sugar levels:

1. Leafy Greens (Spinach, Kale) – Low in carbohydrates and high in fiber and magnesium, which help improve insulin sensitivity. Add to salads, smoothies, or stir-fries.

2. Lentils – Rich in plant protein and soluble fiber, lentils slow digestion and prevent blood sugar spikes. Use in soups, stews, or salads.

3. Chickpeas – Provide fiber and complex carbohydrates that help stabilize blood sugar. Add to curries, grain bowls, or make hummus.

4. Oats (Rolled or Steel-Cut) – High in beta-glucan fiber, which helps control blood glucose. Enjoy as oatmeal or overnight oats.

5. Quinoa – A whole grain with protein and fiber that supports steady energy levels. Use as a rice alternative.

6. Berries (Blueberries, Strawberries) – Low-glycemic and rich in antioxidants. Add to breakfast bowls or snacks.

7. Nuts (Almonds, Walnuts) – Healthy fats and fiber help slow sugar absorption. Eat as snacks or add to meals.

8. Seeds (Chia, Flaxseeds) – Packed with fiber and omega-3 fats that help regulate blood sugar. Sprinkle on yogurt or smoothies.

9. Sweet Potatoes – High in fiber and nutrients with a lower glycemic impact than white potatoes. Roast or mash.

10. Broccoli – A non-starchy vegetable rich in fiber and antioxidants that support blood sugar control. Steam, roast, or stir-fry.

If you’d like, I can also turn this into a meal plan, recipe ideas, or a printable handout.