A diabetologist shares everyday foods that help manage diabetes and keep blood sugar steady
What you eat plays a vital role in managing diabetes. Some foods can help stabilize blood sugar, boost energy, and prevent long-term complications. A diabetologist shares how sufficient protein, fibre-rich foods, whole grains and healthy fats can make diabetes easier to manage
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 everyday physical expertise, plays 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 fiber, whole grains, and lean proteins can make diabetes far easier to manage.”
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.
Moreover, managing diabetes does not mean giving up food. It means choosing your diet carefully. “Staying as 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-fiber fruits support better digestion and steadier blood sugar.
- 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 glycemic index, which means they raise sugar slowly and keep you full for longer.
- 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.
- Protein helps stabilize 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.
Whole grains and millets
Healthy fats
The right amount of protein
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 fiber-rich foods that can help manage diabetes?
Foods like oats, barley, lentils, beans, leafy vegetables, fresh salads, apples, and pears are great for supporting better digestion and maintaining steady blood sugar levels.
2. Which whole grains and millets are beneficial for diabetics?
Opt for brown rice, quinoa, and millets such as ragi, jowar, and bajra, as they have a lower glycemic index and keep you full for longer.
3. What types of healthy fats should diabetics include in their diet?
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.
4. How important is protein in a diabetic diet?
Protein helps stabilize blood sugar and reduces the urge to overeat. It's important to consume only the recommended amount to maintain balance.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for a specific health diagnosis.
About the Creator
Good health to everyone
Sharing science-backed tips on health, fitness, healthy living, and skincare to help you look and feel your best. Join me on a journey to a stronger body, glowing skin, and lasting wellness—one story at a time.
Keep reading
More stories from Good health to everyone and writers in Longevity and other communities.
10 Diabetic-Friendly Breakfast Ideas for Blood Sugar Balance
Diabetes is a chronic condition that occurs when the body has difficulty managing glucose (sugar) in the blood. What you eat is important for managing diabetes, as certain foods can impact glucose levels. Eating high-fiber, whole-grain, protein-rich breakfasts with healthy fats can help create balanced meals and manage diabetes.
By Good health to everyone2 months ago in Longevity
Day 4 of Quitting
If this is how sobriety feels, maybe it’s better to go through life a little buzzed… this, along with other hits like, I want to kill myself, I wish I was dead, and I’m going to throw myself off a bridge have been the only thoughts on rotation these past few days. I promise myself that if, in a month, I still feel like this (‘this’ meaning despondent, full of rage, and simultaneously numb) I can go back to smoking. Until mid-February though? Nicotine is off the table.
By sleepy drafts12 days ago in Longevity
More Than 5 Million Native Plants Reintroduced in Deserts Are Slowing Land Degradation and Rebooting Arid Ecosystems
Deserts are often seen as barren, unforgiving landscapes, but they are far from lifeless. These ecosystems, while harsh, support unique biodiversity and provide critical environmental services, from carbon sequestration to regulating local climates. Yet, decades of overgrazing, unsustainable land use, and climate change have taken their toll, leaving many arid regions struggling with soil erosion, loss of native vegetation, and diminished ecological resilience. Now, a bold rewilding effort is turning the tide: over five million native plants have been reintroduced into deserts worldwide, and the early results are promising. The scale of the initiative Across regions from the deserts of the Middle East and North Africa to the arid plains of Australia and North America, conservation organizations, local communities, and governments have collaborated to replant native species that were once nearly wiped out. These plants range from hardy shrubs and grasses to iconic desert flowers, all carefully selected for their ability to survive in extreme conditions and restore ecological balance. The numbers are staggering: more than 5 million individual plants have been transplanted over the last five years, covering thousands of hectares. While this effort is labor-intensive, involving soil preparation, irrigation during establishment phases, and ongoing monitoring, the environmental payoff has been remarkable. Slowing land degradation One of the primary goals of these reintroductions is to combat land degradation, a process that affects over 40% of the planet’s land surface. In deserts, degradation is particularly acute because soil erosion occurs rapidly in the absence of stabilizing vegetation. Without plants to anchor the soil, wind and water can strip away fertile topsoil, creating a feedback loop of declining vegetation and worsening erosion. Early monitoring reports suggest that reintroduced native plants are helping to stabilize sandy soils and reduce the spread of desertification. In some areas of the Middle East, for instance, wind erosion rates have decreased by up to 30% in regions where shrubs and grasses were replanted. This stabilization not only benefits the environment but also local communities that rely on the land for grazing, agriculture, and other livelihoods. Rebooting arid ecosystems Beyond slowing soil loss, these plant reintroductions are rebooting entire desert ecosystems. Deserts are home to a diverse array of wildlife, including insects, birds, and mammals that rely on native plants for food and shelter. By re-establishing vegetation cover, these efforts have triggered a cascade of ecological benefits. In parts of the Sonoran Desert in North America, researchers observed a noticeable increase in pollinator populations, such as bees and butterflies, following the reintroduction of native flowering plants. Similarly, small mammals and reptiles that had disappeared from degraded areas are gradually returning, attracted by improved habitat structure and food availability. Climate resilience Another key advantage of reintroducing native plants is enhancing climate resilience. Many desert plants are adapted to survive extreme heat, drought, and poor soils. By re-establishing these species, ecosystems can better withstand climate-related stresses, such as prolonged droughts or extreme heatwaves. Additionally, some species improve soil moisture retention and reduce surface temperatures, creating microclimates that further support biodiversity. Community engagement and knowledge transfer What makes these rewilding efforts particularly successful is the integration of local communities. Indigenous knowledge about native species, planting techniques, and seasonal cycles has been invaluable. In some regions, schools and community groups participate in planting days, turning conservation into a source of pride and education. This engagement ensures that restored areas are maintained, monitored, and valued over the long term. Looking ahead While the reintroduction of five million native plants is a significant achievement, experts caution that long-term success requires continued investment, monitoring, and protection from overgrazing, development, and climate pressures. However, the initiative provides a compelling example of how targeted, science-backed restoration can reverse environmental damage. For arid ecosystems, these efforts are more than just planting trees and shrubs—they represent hope. They demonstrate that even the most fragile landscapes can recover when humans actively collaborate with nature, restoring not only plants but the entire web of life that depends on them. As the world grapples with climate change and land degradation, the lessons from these desert rewilding projects offer a blueprint for action: by investing in native biodiversity, we can slow degradation, rebuild ecosystems, and create landscapes that are resilient, productive, and teeming with life once again.
By Fiaz Ahmed Brohi5 days ago in Longevity
Comments
There are no comments for this story
Be the first to respond and start the conversation.