Diabetes-Friendly Diet: Foods that Control Blood Sugar

Diabetes-Friendly Diet: Foods that Control Blood Sugar


By Dt. Neeru Dawra,Dietitian/Nutritionist

Diabetes is a condition wherein the glucose or blood sugar levels in the blood become abnormally high. Apart from the various causes, the foods you eat play a very important role in the development of this condition. Usually, foods rich in carbohydrates such as desserts, milk, fruits, pasta, rice, cereals and bread can trigger high blood sugar levels.

Here are 7 foods you can eat to control your blood sugar levels (and keep your meals interesting!):

  1. Roasted, raw or cooked vegetables: These add texture, flavour and colour to a meal. Chose low-carb, tasty vegetables such as zucchini, Brussel sprouts, tomatoes, eggplants, onions and mushrooms.
  2. Greens: Sometimes, put away your boring salads, and give chard, kale and spinach a try. They’re low-carb, delicious and healthy.
  3. Low-calorie, flavourful drinks: Sodas and other carbonated beverages are a strict no-no, but you can create your own drinks. Just cut cucumbers or lemons and put them in water to flavour it. If hot tea drinks are something you dislike, try iced tea flavoured with cinnamon or lemon.
  4. Berries or melon: Fruits are generally avoided if you have diabetes, but both berries and melons pack a lot of carbohydrates (15 grams per cup). You can eat them whole, or mix it in yoghurt for a healthy and satisfying snack.
  5. High-fibre, whole grain food: Whole grains, high-fibre foods prevent overeating and keep you full for longer. Choose foods such as lentils, peas and dried beans.
  6. Fats: It is actually unhealthy to skip out on fats completely, so incorporate healthy fats such as fatty fishes, avocado and olive oil in your diet. They not only help treat the symptoms of diabetes but also keep your ticker happy and healthy!
  7. Protein: Lean meats, eggs, cottage cheese and Greek yoghurt are highly recommended proteins that you can include in your diet.