Diabetes is becoming an increasingly common health condition across Saudi Arabia. Many individuals and families are learning to manage this lifestyle challenge, which is marked by high blood sugar levels.
While medication and regular medical check-ups are essential, one of the most powerful tools for managing diabetes lies in your hands your food choices.
The Carbohydrate Challenge
For those living with diabetes, carbohydrates are a major concern. When we eat them, our body breaks them down into sugar. Simple carbs — like white bread, sugary drinks, juices, and sweets — are digested too quickly, leading to sharp spikes in blood sugar levels.
The Solution: Slow-Release, High-Fibre Foods
To manage blood sugar effectively, focus on foods that are digested slowly — often referred to as low glycaemic index (GI) foods.
These are typically high in fibre, which helps the body absorb sugar more gradually, offering major benefits:
✅ Improves insulin sensitivity, allowing your body to manage sugar better
✅ Lowers bad cholesterol (LDL), protecting your heart
✅ Reduces risk of cardiovascular disease
Everyday Foods That Support Diabetes Management
The good news? Many slow-release, diabetes-friendly foods are already part of Saudi kitchens and traditions. You don’t need expensive or foreign superfoods — just a few smart swaps and mindful portions.
Here’s what to add to your daily meals:
| Food | Why It’s Good | Portion Tip |
| Foul Medames | High in fibre and protein; keeps blood sugar stable and supports fullness for hours | ~1 cup per serving |
| Hummus & Chickpeas | Slow-digesting legume that’s great as a dip or in salads | 2–4 tbsp hummus or ½ cup chickpeas |
| Lentil Soup | Nourishing and gentle on blood sugar; packed with plant protein and iron | 1 medium bowl |
| Jareesh & Harees | Traditional wheat-based dishes rich in fibre and slow carbs — but watch preparation | Avoid excess ghee/oil or fatty meat; keep portions moderate |
| Whole-Wheat Bread | Higher fibre than white bread; helps prevent sugar spikes | 1-2 small pieces (e.g. khubz or pita size) |
| Barley (Sha’ir) | Known for stabilising blood sugar; try in soups or as Talbina | Use unsweetened Talbina; ~½–1 cup |
A Special Note on Dates (Tamr)
Dates are a cultural symbol of generosity and tradition in Saudi Arabia — and you don’t need to give them up.
However, they do contain natural sugars, so moderation is key:
- Eat 1 to 3 dates at a time
- Pair them with a handful of nuts (like almonds or walnuts) or a spoon of yoghurt — this slows down sugar absorption
Don’t Forget Fruits & Veggies
Non-starchy vegetables and low-GI fruits (like cucumbers, lettuce, spinach, apples, and berries) are your best friends. Include a variety in your meals to support overall health, digestion, and blood sugar control.
Your Health Starts at Home
With a few mindful swaps and a return to traditional whole foods, you can take charge of your health — right from your kitchen.
🟢 Choose wisely
🟢 Eat mindfully
🟢 Stay consistent
And always work closely with your doctor or registered dietitian for personalised care.
Disclaimer: This information is for educational purposes only. Always consult your doctor or a licensed dietitian before making changes to your diet.
Managing diabetes goes beyond just watching your sugar intake—it requires a deeper understanding of how different foods affect your blood sugar levels. One of the most effective and simple tools to gain this insight is keeping a food diary.
