Diabetologist shares everyday foods that help manage diabetes, keep blood sugar steady

A healthy diet rich in fibre, whole grains and good fats can help control diabetes. (Image: Pexels)

Diabetes is a condition where the body cannot properly use sugar from the food you eat. This can raise your blood sugar. The symptoms include tiredness, frequent thirst, and bathroom trips. All of these can impact your health negatively. Studies reveal that your diet, along with every day physical expertise, play a huge role in preventing this condition.

Your diet plays a pivotal role in controlling blood sugar levels, says Dr Kushal Bangar, Consultant Physician and Diabetologist, AIMS Hospital, Dombivli. “Diabetes occurs when the body doesn’t produce enough insulin or cannot use it effectively, causing sugar to build up in the bloodstream. Left unchecked, it can lead to heart disease, kidney failure, nerve damage and even vision loss.”

Long-term high sugar levels, he adds, also weaken immunity, slow healing and affect almost every organ. “Nevertheless, timely, thoughtful food choices—along with regular exercise—can protect your health and keep complications at bay. A balanced diet rich in fibre, whole grains and lean proteins can make diabetes far easier to manage.”

Also Read: Diabetes control: 5 early symptoms of diabetes in men and women

Moreover, managing diabetes does not mean giving up food. It means choosing your diet carefully. “Staying healthy as possible by just making a few positive changes in your diet.”

Dr Bangar shares foods that help control blood sugar

• Oats, barley, lentils, beans and leafy vegetables slow digestion and prevent sudden sugar spikes.
• Fresh salads, apples, pears and other high-fibre fruits support better digestion and steadier blood sugar.

• Instead of refined carbohydrates like white rice and maida opt for  brown rice, quinoa and millets such as ragi, jowar and bajra.
• These foods have a lower glycaemic index, which means they raise sugar slowly and keep you full for longer.

• Nuts, seeds, avocados and olive oil are excellent sources of good fats that support heart health and improve insulin sensitivity.
• Avoid trans fats, packaged snacks and deep-fried foods, which worsen inflammation and raise blood sugar.

• Protein helps stabilise blood sugar and reduces the urge to overeat.
• Dr Bangar advises taking only the recommended amount and avoiding excess, as balance is crucial for diabetic care.

Also Read: 6 most effective ways to stabilise blood sugar naturally without extreme diets, approved by Cornell-trained doctor

Building healthier habits

FAQs on Everyday Foods That Help Manage Diabetes:

Foods like oats, barley, lentils, beans, leafy vegetables, fresh salads, apples, and pears are great for supporting better digestion and maintaining steady blood sugar levels.

2. Which whole grains and millets are beneficial for diabetics?

Opt for brown rice, quinoa, and millets such as ragi, jowar, and bajra, as they have a lower glycaemic index and keep you full for longer.

3. What types of healthy fats should diabetics include in their diet?

Nuts, seeds, avocados, and olive oil are excellent sources of good fats that support heart health and improve insulin sensitivity. Avoid trans fats, packaged snacks, and deep-fried foods.

4. How important is protein in a diabetic diet?

Protein helps stabilise blood sugar and reduces the urge to overeat. It's important to consume only the recommended amount to maintain balance.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.