- The Mediterraean Diet features fruits, vegetables, whole grains, beans, nuts, olive oil and seafood.
- Dietitians say choosing Mediterranean diet staples such as apples, quinoa, sweet potatoes and legumes can help balance your blood sugar.
- Pair these foods with daily movement, mindful meals and consistency for best results.
The Mediterranean diet is often ranked as one of the healthiest eating patterns in the world—and for good reason. Centered on fruits, vegetables, whole grains, beans, nuts, olive oil and seafood, it offers nutrient-dense foods that are naturally rich in fiber, healthy fats and antioxidants.
When it comes to blood sugar, this balance is especially beneficial. Research shows that the Mediterranean diet can be a game-changer in the fight against type 2 diabetes and in supporting better blood sugar control. The best part? It’s not a short-term fix, but a sustainable lifestyle that can help you eat well and support your health in the long run. Here are six Mediterranean Diet foods to stock up on this fall if you’re looking to balance your blood sugar.
1. Apples
Nothing says fall like a crisp, juicy apple—and this seasonal favorite comes with big benefits for blood sugar. Each medium apple packs about 4 grams of fiber, which helps slow digestion and supports steadier blood sugar levels.
“While it’s true that apples contain sugar, their boost of fiber helps prevent blood sugar spikes,” says Sarah Garone, NDTR, CNC. One study found that eating apples before a meal could actually lower after-meal glucose readings in healthy individuals and those with impaired glucose tolerance.
Incorporating apples into your diet this fall couldn’t be easier. Toss crisp slices into a spinach-and-walnut salad, roast them with cinnamon for a cozy fall dessert, or pair them with almond butter for a quick, satisfying snack.
2. Brussels Sprouts
These cruciferous vegetables are packed with nutrients that help support better blood sugar. Each cup provides approximately 4 grams of fiber, plus antioxidants like vitamin C. “The fiber in Brussels sprouts helps slow the absorption of sugar, keeping glucose levels on a more even track after meals,” says registered dietitian Hennis Tung, M.S., RDN. “But the benefits of fiber go well beyond blood sugar,” she adds. Fiber also serves as food for the healthy bacteria in your gut. When those bacteria digest fiber, they produce short-chain fatty acids, which can support blood sugar regulation, immune function, hunger hormones and even brain health.
Try them roasted with heart-healthy olive oil, shave them raw into a slaw with lemon and walnuts, or toss them into grain bowls for extra crunch and flavor.
3. Olive Oil
Extra-virgin olive oil (EVOO) is a staple of the Mediterranean diet—and it may do more than support heart health. Research shows that adding EVOO to your meals can help steady blood sugar, improve how your body uses insulin and even lower the risk of developing type 2 diabetes. In fact, people who followed a Mediterranean-style eating plan rich in EVOO had fewer cases of diabetes and were less likely to need glucose-lowering medications than those on a low-fat diet.
The secret lies in EVOO’s healthy fats and plant compounds—called polyphenols—which slow the digestion of carbohydrates and protect the body’s insulin-producing cells. This combination helps prevent blood sugar spikes after meals and may reduce inflammation associated with diabetes complications.
EVOO is a must-have for your pantry year-round. It’s perfect for roasting seasonal vegetables, adding richness to hearty soups and stews or whisking into dressings that add zest to fall salads.
4. Sweet Potatoes
Sweet potatoes are a fall favorite and fit naturally into a Mediterranean-style eating pattern. A medium sweet potato provides more than 4 grams of fiber, along with antioxidants like beta carotene. That combination, says Tung, makes sweet potatoes especially helpful for blood sugar since their mix of fiber and complex carbs slows absorption and prevents rapid spikes.
Recent research shows that sweet potatoes also contain beneficial plant compounds—including phenolic acids, flavonols, flavanones and anthocyanins—that act in multiple ways to support healthy blood sugar levels and may even help prevent the development of type 2 diabetes.
There are plenty of simple ways to add more of this nutrient-rich vegetable to your plate this fall. Toss cubed and roasted sweet potatoes into grain bowls, mash them with olive oil in place of butter or bake wedges with spices for a cozy side dish.
5. Legumes
Legumes (e.g., chickpeas, lentils and beans) are a hallmark of the Mediterranean diet, providing a nutritious source of plant-based protein and fiber—both of which play a crucial role in maintaining healthy blood sugar levels. Chickpeas, for instance, give roughly 7 grams of fiber and 7 grams of protein for every half-cup serving, while lentils have 7 grams of fiber and almost 8 grams of protein per equal serving.,
Along with protein and fiber, “legumes also contain nutrients like magnesium and potassium, which play a role in glucose metabolism and increase insulin sensitivity,” registered dietitian Braelynne Jurius, RDN, LD, tells EatingWell. Research suggests that including legumes in your diet may improve markers of blood sugar control—like lower fasting glucose, HbA1c and post-meal blood sugar.
“These nutritious and affordable staples are perfect for cozy fall meals like soups, stews and chilis,” says Jurius. You can also add them to power bowls and salads, or make your own homemade hummus.
6. Quinoa
The Mediterranean diet emphasizes minimally processed whole grains, and quinoa fits the bill. One cup of cooked quinoa provides approximately 5 grams of fiber and 8 grams of protein. These nutrients work together to slow digestion and promote balanced blood sugar. It’s also a good source of minerals that support overall health, like magnesium, iron and zinc.
Besides its nutrient profile, research suggests that quinoa’s low glycemic index delays the increase in blood sugar after meals, which may improve glucose tolerance and reduce stress on the pancreas in people with diabetes. This slow release of energy can also help reduce hunger and prevent post-meal crashes.
Try swapping quinoa for rice, pasta or couscous in your favorite fall recipes. Add it to salads for extra staying power, or use it as a base for hearty grain bowls topped with beans and seasonal vegetables.
Mediterranean Diet Lifestyle Tips
“A true Mediterranean lifestyle goes beyond food alone,” says Garone. Here are a few simple tips to try so you can really embrace this blood sugar–friendly lifestyle:
- Move every day: “Staying active helps manage blood sugar by improving insulin sensitivity,” says Jurius. Even a brisk 15-minute walk after meals can make a difference.,
- Enjoy food with others: A true Mediterranean lifestyle includes meals with friends and family. “Eating slower, more relaxed meals might lower the risk of type 2 diabetes,” says Garone, noting that social connection also helps lower stress, which is closely tied to blood sugar.,
- Choose seasonal, fresh ingredients: Center your meals around seasonal, whole foods. Experts agree that fresh, minimally processed ingredients are a key component of what makes this eating pattern sustainable and beneficial for blood sugar control.
- Prioritize balance, not perfection: The Mediterranean diet isn’t about strict rules—it’s about consistency and variety. Aim for whole foods most of the time, and pair carbs with protein, fiber and healthy fats to keep blood sugar steady throughout the day.
Our Expert Take
When it comes to better blood sugar, the Mediterranean diet checks all the boxes: it’s research-backed, nutritious, satisfying and sustainable. Add these dietitian-recommended foods to your rotation this fall and you’ll get a balance of fiber, healthy fats, plant-based protein and antioxidants that work together to support your health. For best results, incorporate daily movement, savor meals with loved ones and aim for consistency over perfection.
