10 wholesome meals swaps that may assist handle blood sugar, diabetes

Folks with prediabetes or diabetes have to be extraordinarily cautious together with her consuming habits. As such, generally it may well get tough to establish which meals and drinks make for the most effective selections. However fear not, listed below are 10 picks by Dr Ganesh Kadhe, affiliate director, vitamin medical and scientific affairs, Abbott, that may be certain that your blood sugar ranges are at all times maintained.

Beans (of any type)

Lentils, kidney, black or chickpea beans are low glycemic index meals. It implies that their carbohydrates are step by step launched, and therefore they’re much less prone to trigger blood sugar spikes. They’re so helpful {that a} latest research discovered that consuming a day by day cup of beans for 3 months as a part of a low-glycemic weight loss plan lowered (hemoglobin A1c) HbA1c degree by half a share level.

Attempt it: Swap your common dal for rajma infrequently.


You may assume there’s no room for fruits in a diabetic meal plan, however apples are additionally low glycemic. Aiming for meals which might be low or medium on the glycemic index is one option to handle blood sugar ranges. Consuming an apple a day has its advantages – they’re excessive in fibre, vitamin C and fat-free! To not point out a transportable and simple snack choice.

Attempt it: Toss an apple in your lunch bag or seize one between meals. Attempt baking them with a touch of cinnamon for heat treats if you crave desserts.


These crunchy nuts are wealthy in magnesium, a mineral that helps the physique use its personal insulin extra successfully. Attempt including extra almonds into your weight loss plan to have your day by day dose of this blood sugar-balancing mineral. Plus, almonds are excessive in monounsaturated fatty acids, protein, and fibre, which makes them an effective way to assist handle blood glucose ranges.

Attempt it: For wholesome snacking on-the-go, pack 30g parts of almonds into single-serve containers.

A fast and simple snack and an amazing supply of magnesium. (Picture: Pexels)


This leafy inexperienced vegetable has simply 21 energy per cooked cup and is stuffed with blood sugar-friendly magnesium and fibre. Moreover, you possibly can get pleasure from spinach uncooked, sautéed with olive oil, in your favorite palak paneer and even blended, making it a flexible alternative!

Attempt it: Toss a handful of child spinach into your subsequent smoothie or use it instead of lettuce in a salad.

Discover new methods so as to add spinach to your weight loss plan. (Picture: Pexels)

Chia seeds

Dropping or managing weight is without doubt one of the greatest issues you are able to do to enhance your blood sugar. Chia seeds will help with that. In a single research, folks with diabetes who added about an oz. of chia seeds to a calorie-controlled weight loss plan for six months shed 4 kilos and trimmed an inch-and-a-half from their waistlines. Except for being full of fibre, these gems additionally comprise protein and supply 18 per cent of your really useful day by day consumption of calcium.

Attempt it: Mix a quarter-cup of chia seeds with one cup of 1 % or non-fat milk and one-half cup of diced fruit. Refrigerate in a single day and revel in for breakfast the following morning.

Add a diabetes-specific components

Together with way of life modifications and common train, it’s suggested so as to add a diabetes-specific components to your weight loss plan plan. Search for a components that’s designed with particular substances like complicated carbohydrates, nutritional vitamins and antioxidants to assist handle regular launch of glucose. Ideally, the components should be included in your breakfast, lunch or dinner as a partial meal alternative in considered one of your modified meals which helps to maintain blood glucose and weight beneath management.

Attempt it: Carry a serve of the components in your shaker (to be consumed with water) so that you’ll at all times have a wholesome snack available — regardless of how busy your day is.


Blueberries comprise compounds which were proven to assist scale back the chance of coronary heart illness and enhance how the physique makes use of insulin. One research confirmed that consuming the equal of about 2 cups of blueberries day by day improved insulin sensitivity in chubby folks with insulin resistance. They’re additionally an amazing supply of fibre and different vitamins reminiscent of vitamin C and antioxidants.

Attempt it: Take half-cup of recent blueberries (or defrosted, frozen blueberries) and spoon over plain, unsweetened yoghurt. You possibly can even add a cup of blueberries to your smoothie.

Blueberries are an amazing supply of antioxidants as nicely. (Picture: Pexels)


Oatmeal isn’t simply good in your coronary heart, it may well profit your blood sugar too. Similar to apples, metal minimize and rolled oats have a low glycemic index. Nevertheless, whereas metal minimize and rolled oats are nice picks, extremely processed prompt and fast oats are typically increased on the glycemic index, in order that they’re not as blood sugar-friendly.

Attempt it: Go for metal or rolled oats cooked oatmeal with masala as a savoury choice and with blueberries for a candy choice and revel in a hearty breakfast.


This golden spice comprises curcumin, a substance that helps hold your pancreas wholesome and forestall prediabetes from turning into sort 2 diabetes.

Attempt it: Add turmeric to your day by day cooking.

Chamomile tea

Chamomile tea has lengthy been used for quite a lot of illnesses. Current analysis exhibits that it has antioxidant and anticancer properties, and a latest research has discovered that it might assist handle your blood sugar ranges as nicely. When individuals within the research drank one cup of chamomile tea after meals thrice per day for six weeks, they confirmed a discount in blood sugar ranges, insulin, and insulin resistance, stated Dr Kadhe.

Attempt it: Change an after-dinner cocktail with a freshly brewed cup of chamomile tea. Add a slice of lemon for flavour and an additional dose of vitamin C.

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