Managing blood sugar doesn’t have to be complicated. Here are 6 simple and effective ways to keep your blood sugar under control:
1. Exercise Regularly
One of the best ways to lower blood sugar naturally is by being active. Regular physical activity helps your body use insulin more effectively, which lowers blood sugar levels.
You do not need any fancy equipments to stay healthy. Simple activities like walking, swimming, or dancing can help a lot. You can exercise for a minimum of 30 minutes a day for 4-5 days a week.
2. Eat a Healthy Diabetic Diet
A balanced diet is crucial to manage blood sugar levels. Foods like vegetables, lean proteins, and whole grains are must-haves in your diet. Reduce sugary foods, processed snacks, and refined carbs like white bread.
Instead, eat foods that are high in fiber, such as leafy greens, beans, and oats. Fiber helps control blood sugar by slowing down the absorption of sugar in the bloodstream.
Some good fruits for diabetes include apples, guava, amla, berries, and citrus fruits. They have a low to medium glycemic index, meaning they won’t cause a rapid spike in blood sugar.
Glycemic Index Chart of Indian Foods
Fruit | Glycemic Index (GI) | Health Benefits |
Guava | 24 | High in fiber and vitamin C. |
Banana | 51 | Moderate GI, but choose unripe bananas for lower glycemic impact. |
Apple | 38 | Rich in antioxidants. |
Papaya | 60 | High in enzymes and aids digestion. |
Pear | 38 | High in fiber, promotes satiety. |
Cherries | 22 | Low in sugar, good for blood sugar control. |
Peaches | 42 | Low GI, rich in vitamins A and C. |
Pomegranate | 53 | Contains antioxidants, good for heart health. |
Oranges | 40 | Rich in vitamin C, low in calories. |
Apricots | 34 | Rich in vitamins A and C. |
Sweet Lime (Mosambi) | 40 | Good Source of Vitamin C |
Low Glycemic Index Indian Vegetarian Foods
Vegetable | Glycemic Index (GI) | Health Benefits |
Spinach | 15 | High in iron and fiber, low in calories. |
Bitter Gourd (Karela) | 20 | Helps in controlling blood sugar levels. |
Cauliflower | 15 | Rich in fiber, low in calories. |
Eggplant (Brinjal) | 15 | Contains antioxidants, good for digestion. |
Cucumber | 15 | Hydrating, low in calories. |
Bottle Gourd (Lauki) | 15 | Low in calories, aids in digestion. |
Methi (Fenugreek) | 32 | Helps in lowering blood sugar levels. |
Tomatoes | 15 | High in antioxidants, low GI. |
Zucchini | 15 | Low GI, good for digestion. |
Green Beans | 15 | Rich in fiber and low in calories. |
Carrots | 39 | Low GI when consumed in moderation. |
Potatoes (Boiled) | 56 | Moderate GI; opt for boiled potatoes to reduce GI. |
Low GI Foods:
Foods with a GI of 55 or lower are considered low-glycemic foods, suitable for managing blood sugar levels.
3. Drink Water and Stay Hydrated
Drink plenty of water. Staying hydrated can help keep your blood sugar levels stable. If you are dehydrated, your blood sugar can become more concentrated. It could lead to higher blood glucose readings.
Water also helps the kidney to remove toxins from the body. Make sure to drink water frequently.
4. Manage Stress
Under stress, your body releases hormones (cortisol) that can raise blood sugar levels. Learning to manage stress is an important part of diabetes care.
Deep breathing, yoga, or meditation can manage your stress. This would also help maintain blood sugar levels.
5. Eat Small, Balanced Meals
Instead of eating large meals that may cause a blood sugar spike, try eating smaller meals throughout the day.
Include a good balance of healthy fats, lean proteins, and high-fiber carbohydrates in each meal. This can help prevent sharp increases in blood sugar after eating.
Here is a sample South Indian Diabetes Diet Chart for Breakfast.
Meal Time | Food Item | Approx. Kcal |
Breakfast | 3 small Idlis (steamed) | 200 |
1 katori (150ml) Sambar (made with vegetables like drumstick, knol khol,bottle gourd, spinach) | 115 | |
1/4 cup boiled sprouts | 20 | |
Total | 335 Kcal |
North Indian Diabetes Diet Chart for Breakfast
Meal Time | Food Item | Approx. Kcal |
Breakfast | 2 small Moong Dal Chilla (with chopped onion, coriander and grated carrot/beetroot/) | 240 |
1 Orange or 1 cup Papaya slices | 50-60 | |
Total | 300 Kcal |
6. Monitor Blood Sugar Levels Regularly
Keeping track of your blood sugar levels is essential to managing diabetes. Regular testing helps you understand how your body reacts to different foods, activities, and medications.
If your blood sugar is too high, you can take steps to lower it.
Frequently Asked Questions:
1. How to Reduce Blood Sugar Levels Immediately
If your blood sugar level goes too high (above 250 mg/dL), it’s important to contact a healthcare professional for advice.
2. How to Prevent Diabetes
Preventing diabetes, especially type 2, is possible with healthy lifestyle choices. Here’s how:
Eat a balanced, healthy diet with healthy fats, fruits, vegetables, and whole grains.
Exercise regularly to keep your body weight in check.
Avoid smoking and drinking excess alcohol, which can increase the risk of diabetes.
Get regular health checkups to monitor your blood sugar levels, especially if you have a family history of diabetes.
What Alcohol Can People with Diabetes Drink?
If you have diabetes, it’s important to be mindful of the alcohol you consume, as it can affect blood sugar levels. Beer and certain cocktails can cause your blood sugar to spike. However, dry wine (red or white) and liquor (like vodka or whiskey) can be consumed in moderation. Always drink with food to avoid a sudden drop in blood sugar. Talk to a nutritionist for personalised advice on alcohol consumption.
Final Thoughts
Managing diabetes doesn’t have to be difficult. You can keep your blood sugar levels stable with the right lifestyle choices.
If you're concerned about your blood sugar or need guidance on managing diabetes, be sure to book a free initial consultation with us.
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