Diabetes may be a lifelong condition, but with the right lifestyle changes, it can be managed and in some cases, even reversed. One of the most powerful changes you can make is to your diet.
Many people believe carbohydrates are the enemy and should be avoided completely. But that’s not true. Carbohydrates are an essential part of your diet it’s about choosing the right kind.
Two Types of Carbohydrates You Should Know
| Type | Description | Impact |
| Simple Carbs | Found in white bread, sugary drinks, sweets, and juices | Broken down quickly, causing a rapid rise in blood sugar |
| Complex Carbs | Found in whole grains, beans, vegetables, and fruits | Digested slowly, causing a steady and gentle rise in blood sugar |
The key is not to cut out carbs, but to choose complex, fibre-rich carbohydrates that support stable blood sugar and better health.
Diabetes-Friendly Carbohydrates to Include
You can confidently enjoy the following in moderate portions:
- Fruits – Prefer whole fruits like apples, guavas, pears, cherries, and berries
- Vegetables – Especially non-starchy types like spinach, cucumbers, okra, zucchini
- Whole Grains – Brown rice, oats, whole wheat, barley, Jareesh, and Bulgur
- Beans & Pulses – Lentils, Chickpeas, Fava Beans
- Nuts & Seeds – Almonds, walnuts, flaxseeds, sunflower seeds
How to Add Good Carbs to Your Day
Here are some practical swaps and additions that fit right into Saudi meals:
| Tip | What to Do |
| Swap Your Bread | Replace white khubz with whole wheat or multigrain varieties |
| Switch Up Your Rice | Choose brown rice or mix with quinoa or Jareesh for better fibre |
| Bulk Up Your Stews | Add more vegetables to dishes like salona or edam |
| Enjoy Traditional Salads | Include Tabbouleh or a fresh green salad daily |
| Boost Your Salads | Add boiled chickpeas, lentils, nuts, or mixed seeds for added fibre and protein |
| Snack Smart | A small portion of dates with nuts, or fruit with a spoon of yoghurt, can be balanced snacks |
It’s Not Just About Diet
Managing diabetes involves a full lifestyle approach:
- 🏃 Stay physically active – even 30 minutes of walking helps
- 🧘 Manage stress – through prayer, reflection, or breathing exercises
- 🚭 Avoid smoking – it worsens insulin resistance
- 🛏️ Prioritise good sleep – it’s essential for blood sugar control
If you’ve completely cut out carbs, it’s time to reintroduce the right ones in healthy, controlled portions.
Before making any dietary changes, consult your doctor or a licensed dietitian. Everyone’s body responds differently, and personalised guidance is essential.
If this article helped you, share it with your family and friends. Good health is better when shared.
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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.
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