Food is the biggest factor in controlling blood sugar. If your diet is right, sugar stays stable, energy stays strong, and medicines work better. Follow these simple but powerful rules daily:
Choose the RIGHT Foods
- Eat whole grains: atta roti, multigrain roti, oats, daliya → release sugar slowly
- Eat plenty of green vegetables: spinach, लौकी, tori, cabbage, karela, beans
- Add protein in every meal: dal, chana, rajma, paneer, sprouts, eggs (if you eat)
- Eat fiber-rich foods: salad (cucumber, tomato, carrot), flaxseed, methi seeds → slows sugar rise
- Use healthy fats (small amount): mustard oil, groundnut, almonds, walnuts
Fiber + Protein = Slow sugar increase + long energy
Avoid / Reduce These Foods
- Sugar, sweets, chocolate, jaggery, honey (all raise sugar fast)
- White rice (large quantity), maida, white bread, noodles, bakery items
- Fried foods, fast food, chips, namkeen
- Cold drinks, packaged juice, sweet tea/coffee
- Heavy dinner at night
These cause sudden sugar spike
Eat in Small Portions
- Don’t eat heavy meals at once
- Eat small meals every 3–4 hours
- Example routine:
- Morning: Light healthy breakfast
- Mid-morning: Fruit / nuts (small)
- Lunch: Controlled roti + sabzi + dal + salad
- Evening: Light snack (roasted chana / sprouts)
- Dinner: Light & early (2–3 hrs before sleep)
Small meals = Stable sugar all day
Fruit Rules (Important)
- Eat fruits but in small quantity only
- Best fruits: guava, apple, papaya, pear, orange
- Avoid / limit: banana, mango, grapes, chikoo (high sugar fruits)
- Best time: mid-morning or evening, not after meals, not at night
Morning Power Start
- Empty stomach: 4–5 soaked almonds + 1 walnut
- OR warm water + methi water
- Helps control sugar + improves metabolism
Extra Smart Tips
- Chew food slowly → better sugar control
- Don’t lie down just after eating
- Walk 10–15 min after meals
- Keep weight under control