Foods to lower blood sugar: Eat whole grains, low-carb and fibre-rich diet to manage diabetes

If you are suffering from diabetes, or have a family history of it, it is possible to manage your blood sugar levels through diet. Eating a low-carb meal with lots of whole grains, fruits and veggies, and lean protein will keep your blood sugar under control. You could also consider intermittent fasting which has the additional benefit of weight loss, just remember to break your fast with a balanced meal and avoid sugary foods.

Here are some key dietary approaches that have proven beneficial for managing blood sugar, and you can try them too.

• Low-carb diet

Low-carb diets are known to lower blood sugar by minimising glucose entering the bloodstream, as also confirmed by the Diabetes, Metabolic Syndrome and Obesity journal (2019). Instead of high-carb foods like rice and bread, choose low-carb alternatives like cauliflower rice, vegetable stir-fries, or leafy green salads, and instead of roti, try ragi or jowar.

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• Mediterranean diet

The Mediterranean diet mostly comprises whole grains, healthy fats, lean proteins, and lots of fruits and vegetables, and according to the American Diabetes Association, may even reduce Type 2 diabetes risk by up to 30 percent. Focus on eating more whole grains like quinoa and barley, legumes such as lentils and chickpeas, and vegetables. Instead of vegetable oil, use olive oil or nuts for healthy fats, and incorporate lean proteins like fish or chicken.

• Plant-based diet

Nutrition and Diabetes (2018) supports plant-based diets for better blood sugar control. That’s great news if you’re vegetarian. Plant-based diets that include fruits, vegetables, legumes, whole grains, and nuts are high in fibre and low in unhealthy fats.

Our Indian dishes that include dal and sabzi work well. Also try to include whole grains such as brown rice, bajra (pearl millet), and rajma.

• Intermittent fasting

The Journal of Clinical Endocrinology & Metabolism found in 2019 that intermittent fasting could improve glucose control and insulin resistance. Fasting for some time followed by eating can also promote weight loss, allowing the body to use stored fat for energy.

If you do decide to fast, break your fast by eating a balanced meal comprising boiled eggs, paneer, or lentil salad and avoid sugary foods.

• Fibre-rich diet

Fibre slows the absorption of carbohydrates and prevents spikes in blood sugar levels. The American Journal of Clinical Nutrition also highlights this. Some fibre-rich foods to include in your diet are oats, chana (chickpeas), leafy vegetables, and beans. Apples, pears, and oranges also provide fibre but eat them in moderate amounts.

• DASH diet (Dietary Approaches to Stop Hypertension)

Initially designed for heart health, the DASH diet, with its focus on focus on fruits, vegetables, lean proteins, and whole grains while limiting sugars and refined carbs, can also help regulate blood sugar. A 2018 report in Diabetes Care highlights that the DASH diet can enhance insulin sensitivity and control glucose in Type 2 diabetes.

Replace refined grains like white rice and maida with whole grains like brown rice and quinoa, eat more vegetables, and limit your sodium intake, using instead spices like turmeric, cumin, and coriander.

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• Ayurvedic diet principles

There are foods recommended in Ayurveda that have anti-diabetic properties, such as fenugreek, turmeric, and bitter gourd, which may help lower blood sugar levels, as also suggested by the Journal of Ayurveda and Integrative Medicine.

Include bitter gourd (karela), turmeric (curcumin) in curries, and soaked fenugreek seeds (methi) in the morning for glucose control.

Also remember that overeating can spike blood sugar, so keep your portions in check, especially if you are eating foods that are rich in carbohydrates. Doing any form of physical activity like walking, running, dancing can make it easier for your body to use glucose effectively.

A balanced diet, regular exercise, and stress management are key for stable blood sugar levels.

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.