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

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

Fibre-rich foods

• 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.

Whole grains and millets

• 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.

Healthy fats

• 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.

The right amount of protein

• 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

While diet is a foundation of diabetes care, other factors such as mindful eating, portion control and daily physical activity are also important. “Smart choices can keep blood sugar in the normal range, boost energy and prevent long-term complications,” Dr Bangar informs.

FAQs on Everyday Foods That Help Manage Diabetes:

1. What are some fibre-rich foods that can help manage diabetes?