Living with diabetes doesn’t mean giving up the foods you love—it means learning how to make balanced choices that support your health. Nutrition plays a vital role in managing blood sugar levels, maintaining a healthy weight, and reducing the risk of diabetes-related complications.

Why Nutrition Matters in Diabetes?

Food directly affects blood glucose. The right nutrition plan helps:

• Keep blood sugar levels stable
• Improve energy and mood
• Support heart and digestive health
• Prevent spikes and crashes
• Maintain a normal weight.

Key Nutrition Tips for Diabetes Management

1. Choose Complex Carbohydrates
Instead of refined carbs, go for whole grains like brown rice, oats, quinoa, and whole wheat. These release glucose slowly and prevent sudden sugar spikes.

2. Add More Fibre
High-fibre foods such as vegetables, legumes, seeds, and fruits (in moderation) help improve digestion and control blood sugar. Aim for 25–30 grams of fibre daily.

3. Balance Protein Intake
Include lean protein sources like lentils, beans, eggs, chicken, fish, and tofu. Protein helps keep you full and prevents overeating.

4. Healthy Fats Are Important
Replace saturated and trans fats with healthy fats from nuts, seeds, avocados, and olive oil. These support heart health, which is especially important for people with diabetes.

5. Portion Control Is Key
Eating too much—even of healthy food—can cause blood sugar fluctuations. Practice mindful eating and keep track of portion sizes.

6. Stay Hydrated
Water is the best choice. Avoid sugary drinks and limit fruit juices, as they can cause rapid glucose spikes.

Did you find this guide helpful? Leave a comment below and join the conversation on healthy living with diabetes.

 

Dietitian Vinita Jaiswal
[email protected]
facebook.com/DietitianVinita