Managing diabetes doesn’t mean giving up tasty food—it’s about making smart choices that keep blood sugar levels stable and prevent complications. A healthy, balanced diet plays a key role in diabetes management.
Key Diet Tips:
1. Choose Complex Carbohydrates
Prefer whole grains like brown rice, oats, millets, quinoa, and whole wheat.
Avoid refined carbs (white rice, white bread, pastries, sugary snacks).
2. Control Portion Sizes
Eat smaller, frequent meals instead of large portions.
Use the “plate method”:
½ plate vegetables
¼ plate whole grains
¼ plate protein
3. Include Lean Proteins
Add pulses, beans, lentils, fish, eggs, and skinless chicken.
Protein helps manage hunger and maintain muscle strength.
4. Add High-Fiber Foods
Fiber slows sugar absorption and keeps blood sugar stable.
Sources: leafy greens, non-starchy vegetables, fruits with skin, nuts, and seeds.
5. Limit Sugary Foods & Drinks
Avoid sweets, sugary beverages, fruit juices, and packaged snacks.
Choose fresh fruits in moderation for natural sweetness.
6. Healthy Fats are Important
Use olive oil, mustard oil, or groundnut oil in moderation.
Include walnuts, flaxseeds, chia seeds, and fatty fish for omega-3s.
7. Stay Hydrated
Drink enough water throughout the day.
Limit alcohol and avoid sugary drinks.
8. Plan Your Meal Timing
Eat meals at regular intervals to prevent sudden spikes or drops in blood sugar.
Don’t skip breakfast.
