Top Foods to Naturally Control Blood Sugar Your Diabetes Diet Guide

Diabetic patients are not barred from eating delicious food. In fact, their diets are planned in such a way that it includes more protein, healthy fats, measured amount of carbohydrates and other nutrients. Diabetic patients are also instructed to eat food on specific prescribed time. Thus, they can manage diabetes very effectively along with regular medication and other lifestyle changes. In this article, we have discussed what you should eat and and what you must avoid as a diabetic patient during your diabetic management journey.

Foods That Help Control Blood Sugar

While choosing a proper diet for a diabetic patient, you need to keep in mind a few things so that your blood sugar levels do not rise because of your food habits. Your food must be rich in nutrients, fibre, and healthy fats which will give you a feeling of fullness and energy. Read below for a detailed explanation:

Low GI Diet: A Smarter Approach to Carbs

The Glycemic Index, or shortly known as GI, is a classification method used to classify food items that have a sudden blood sugar level-increasing effect after consumption. So, if you are diabetic, you must choose food items with a low GI value.

These foods will get digested and absorbed more slowly and the blood sugar level will also rise slowly. There will be no intense, sudden, sharp increase in sugar levels.

Check some of the examples of food items with low GI value:

Whole Grains: Brown rice, quinoa, barley, and whole-wheat bread are good examples of whole grains, as these are packed with fibre. All these will take much time to get digested.
Plant-based Proteins: Plant proteins are soluble fibres. So, If you eat such proteins in salad, soup or stew form, it will give you a feeling of fullness. But, because of the low-GI value, these will not cause your sugar level to shoot up suddenly. Lentils, chickpeas, beans etc are such protein options.
Fruits: You must choose fruits which are low in GI value but have a good amount of vitamins and antioxidants. For example, you can eat berries, apples, pears, oranges, etc. You can eat these fruits both as a whole and in juice. These fruits slow down sugar absorption.
Non-Starchy Vegetables: Choose low-carb, low-calorie options, non-starchy veggies like leafy greens, bell peppers, and cucumbers are a great bet. Why should you choose these? Because these are packed with vitamins, minerals, and fibres."
Healthy Fats and Protein: As a diabetic patient, you cannot ignore healthy fats and protein, as you already are consuming less carbs in your diet. For healthy fats, you must include avocado, nuts, seeds, etc. For protein options, you can choose chicken, fish, tofu, etc as safe options. When you add these combinations to your daily diets, it will increase satiety and slow down carbohydrate absorption.

High Fibre Foods: Your Secret Weapon for Your Diabetic Management

Fibre is your super nutrient if you are suffering from Diabetes. Fibres are carbohydrates that you cannot digest and a as a result, it help in diabetes management.

There are two types of fibres. The first type is Soluble fibres and the second one is Insoluble fibres. To get some examples and which options you should choose from each type, scroll down:

Soluble Fibres:

What? Oats, barley, nuts, seeds, and most fruits and vegetables.
Why? Becausesoluble fibres dissolve in water, forming a gel-like substance. This gel slows down digestion and glucose absorption processes. Thus, the blood sugar level doesn’t spike suddenly.

Insoluble Fibre:

What? whole grains, wheat bran, and leafy vegetables.
Why? Because insoluble fibres add bulk to stool, promote regular bowel movement and don’t impact blood sugar.

Your main aim should be including a variety of high-fibre foods in every meal to reap the full benefits of each and every meal.

What to Limit in Your Diabetic Diet?

You have already read what you should eat during your diabetes management journey above. Now, the question is what you should not eat. Here is the list of all such foods you must limit to enjoy stress-free days during your diabetic management journey:

Sugary Beverages: Beer, drinks that contain fruits, desert wines, drinks with added sweeteners, any form of alcohol, cold drinks, smoothies, etc. Why you should not eat these? All these contain added sugars that cause a rapid and significant spike in blood glucose level. Instead, you can opt for water, unsweetened tea, and black coffee for easy drink options.
Refined Carbohydrates: Cut off refined carbs from daily meals. Now, what are these refined carbs? Food items like white pasta, sugary crackers, and most baked goods. What should you eat instead? Your answer is: whole grains. Opt for brown rice, barley, quinoa, oats, etc.
Processed Snacks: Isn’t it tempting to grab a bag of chips or cookies or cakes wrapped in colourful packets printed with your favourite sports person? Stop eating them immediately. Because such snacks are just empty calories with unhealthy fats and sugar. If you eat them regularly, your blood sugar levels can spike without even realising.
Unhealthy Fats: Have you ever noticed trans fats or saturated fats on a nutrition label? These are common in fried foods, baked goods, and fatty meats, and they can cause inflammation and make your body less effective at using insulin. Instead, be smart and choose lean proteins and healthy unsaturated fats.
Alcohol: For a diabetic patient, alcohol is like a double-edged sword. You may consider it harmless and pleasurable, but it is bottled with hidden calories and carbohydrates. Being a diabetic and alcoholic at the same time will worsen your blood sugar level even if you are on proper medication.

Meal Timing: The Rhythmic Approach

Beyond what you eat, when you eat is also a crucial factor in managing diabetes.

Consistent Meal Times: Eating meals and snacks at consistent times each day helps regulate your blood sugar levels and can prevent extreme highs and lows. Your body's internal clock works best with a regular schedule.
Don't Skip Meals: Diabetic patients should never skip meals as it may lead to a sudden drop in their blood sugar levels anytime, which is medically known as Hypoglycemia. And after such a condition, the patient may cause overeat at the next meal, which will spike up blood sugar level.
Small, Frequent Meals: The best approach for diabetic patients is having smaller and more frequent meals. It may include three main meals and one or two snacks. Thus, their blood sugar levels will be more stable throughout the day.

A Diabetes diet is not like “one diet fits all diabetic patients”. It depends patient to patient like: which type of diabetic condition they have, how much severe it is, how their lifestyles are, how much physically productive they are, and so on.

So, it is best to consult with a registered dietitian or doctor before choosing a diet that is made for you only. Just remember one thing, your diet must include nutrient-dense, whole grain foods with a combination of daily physical activities, proper rest and medication.