Moderation is key – this holds true for everybody and everything, especially if you are suffering from or trying to manage diabetes. There is no specific diet plan or pattern for Diabetes. It’s the small changes that you make with foods which help you manage your blood sugar better.
The Right Eating Habits To Beat High Blood Sugar Levels
- Have small but frequent meals: Having small meals will control the sugar spikes. Long gaps between meals can increase as well as drop blood sugar levels. Long gaps also leach out energy and makes you feel tired. Having 4-5 small meals with balanced carbohydrates helps managing blood sugar well.
- Choose the right carbs: All the grains have carb, be it potato or oats, it’s the quality which matters. Opting for carbs allowing slow release of sugar are best to choose. Carbs with high fiber content like whole wheat flour, Sorghum (Jowar), Finger Millet (Ragi), and Oats can help control blood sugar as it will release the sugar slowly and help you control those spikes.
- Avoid processed foods: We all know refined foods and packaged foods are not that great for our health. With diabetes, it affects blood sugar directly. Refined foods get absorbed very easily as they lack fiber – which can easily increase sugar. Always add lots of vegetables if packaged food is the only option. Rely on portion control for best results!
- Add more proteins: Protein-rich foods are not readily available to raise blood sugar. You will see the positive impact on blood sugar once you add protein foods with every meal. Having more sprouts salad, cottage cheese (paneer) bites, or curd raita fills you up as well as stabilizes sugar.
- Include Fiber: Fiber plays an important role in the digestion of food. Fiber not only delays sugar absorption but also binds cholesterol and reduces the risk of obesity as well as heart ailments. Don’t think twice before adding some raw salads or veggie soups to major meals.
- Cut down fat: There is nothing wrong if the fat is coming from right sources. All vegetable fats from avocado, seeds, nuts like peanuts, almonds, home-made clarified butter (ghee), etc. are good to go. Just make sure it is in moderation. Good fat helps you manage weight, which has a direct relation with sugar control and in a way, also helps release sugar slowly as fat takes time to digest.
- Exercise: Even if you control your food habits well, if your muscles aren’t moving, you might not get to see the results you want. Just a 40-minute brisk walk can help increase blood circulation, manage weight and fat metabolism. Every 5% reduction in weight can provide a positive result with diabetes, heart health and overall well being.
- Cut out the refined sugar: Aim to have as little sugar as possible. Direct form of sugar results in major spikes. Refined sugar, candies, cakes, and pastries, etc. stay for 3 months as the blood RBC is made every 3 months. High HbA1c is associated with long term complication. It is best to try and keep your HbA1c in control by having a good portion control with right choice of food. Cut out on these sweets and go for healthier alternatives like jaggery.
Don’t fall for “diabetes friendly, sugar free products”. Just choose from the natural food to beat high blood sugar levels. It’s not too difficult! Just follow the tips above and you will feel better!
We hope this article helps you beat high blood sugar levels and manage Diabetes effectively. For more articles on managing diabetes, check out Healthy Reads.
For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.
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Hi….. I have one question to ask….. I am undergoing a treatment for Tuberculosis ……this medicines increase your appetite….. You tend to eat more…… But unfortunately I am pre diabetic…… Please suggest me how to handle my food cravings due to the Medicines…..I don’t want to become diabetic
Hi,
I don’t know if there is any kind of diet restriction in TB but if u have cravings, try drinking chaach and lemon water. Both are good for blood sugar, will keep you food and keep your weight under control. They always work for me. You can even have berries and even salad. Eat as much salad as you like. No problem. Again I am not an expert but I am a diabetic who is great at managing my own diabetes and weight.
Hi.
You can have frequent meals which are rich in fiber so your cravings are satisfied. Go for unsweetened yogurt or just blend curds with a small portion of fruit(if you freeze it, it becomes a delicious dessert), dates mixed with other nuts, avocado blended with salsa are a few examples. These will satisfy your hunger and curb the craving.
Hi, nicely written article.. just one clarification.
Does the sugar we take in today take three months to exit the system? Are you saying that the Haemoglobin carries sugar till it’s whole lifecycle of 3 months?
Whether BGR-34 tablets really controls the high blood sugar??
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Hi….. I have one question to ask….. I am undergoing a treatment for Tuberculosis ……this medicines increase your appetite….. You tend to eat more…… But unfortunately I am pre diabetic…… Please suggest me how to handle my food cravings due to the Medicines…..I don’t want to become diabetic
I read about blood sugar from here; https://healthiack.com/health/what-is-normal-blood-sugar-level and the definition of normal blood sugar level is 72 mg/dL. This is a little bit confusing. Please what is your definition or the main definition of blood sugar?
My husband has Diabetes since 7 years his age is 45 .Now he is willing to control & have healthy food habbits ,
He is a fruit lover & has the habbit of eating every 2 hrs can you suggest what mid meals he can have ?