Nutritionist Shares 5 Foods To Reduce Diabetes Naturally

Managing diabetes involves more than just cutting sugar—it requires making smart, consistent food choices that help regulate blood sugar levels. While medication and medical guidance are essential, certain foods can support better glucose control when included as part of a balanced diet. Diabetes is a condition where the body cannot make adequate insulin or does not use it in a desired way. Insulin is a hormone that helps glucose enter body’s cells. If your body does not produce or use insulin efficiently, sugar may begin to build in the blood.

According to a report featured in World Health Organisation (WHO), “Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. Hyperglycaemia, or raised blood sugar, is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body's systems, especially the nerves and blood vessels.” ¹

The WHO report claimed that in India approximately 77 million people above the age of 18 are suffering from diabetes (type 2) and nearly 25 million people are prediabetics (at an increased risk of developing in near future).  Diabetes has emerged as the major cause of kidney failure.

Recently, nutritionist Deepsikha Jain took to her Instagram account and highlighted 5 foods that can reduce diabetes. Sharing the post, the nutritionist said, “Food plays a very big role in how your body responds to blood sugars and lead to diabetes or not. So please eat these foods and also move your body more to manage diabetes better.” ²

Below are five nutritionist-recommended foods—bitter gourd (karela), green tea, guava, chia seeds, and cinnamon—that may help manage diabetes naturally.  

5 Foods That Can Manage Diabetes

1. Bitter Gourd: Deepsikha said, “the best vegetable to manage and reduce diabetes is going to be karela (bitter gourd) because this has polyptides P. These are the compounds that can actually help push the glucose absorption in your cells hence reducing diabetes.” Bitter gourd is widely known for its blood sugar-lowering properties.

It contains bioactive compounds like charantin and polypeptide-p, which may help improve insulin sensitivity and support glucose metabolism. Regular consumption of karela, whether as juice or cooked vegetable, may help stabilise blood sugar levels. However, it should be consumed in moderation, especially for those already on medication.

2. Green Tea: “The best tea to manage diabetes is green tea because this has polyphenols and catechins. These compounds can actually help manage your blood sugar better reducing diabetes,” added the nutritionist. Green tea has emerged as one of most widely consumed drinks all over the world.

Unlike the conventional tea, it is marginally processed that helps in preserving the antioxidants in particular catechins, the main compounds behind its myriad advantages. Whether you sip green tea to promote weight loss, improve digestion, or glowing skin, it provides vast benefits that can support both physical and overall well-being.

3. Guava: The nutritionist recommended guava to manage diabetes saying, “the best fruit to manage diabetes is guava. This is the low glycemic index fruit that can actually not give you sugar spike.” This is Guava contains essential nutrients like vitamin C, potassium, dietary fibre, and sodium that can support your heart, improve digestion, regulate cholesterol, and even help you shed those extra calories.

The fruit can also manage blood sugar, enhance skin health, and alleviate menstrual discomfort. Presence of potassium and soluble fibre in the fruit can lead to improved heart functioning. The leaf extract of the fruit can reduce blood pressure, bring down bad LDL cholesterol and increase good HDL cholesterol.

4. Chia Seeds: She revealed that the “best seeds to manage diabetes is chai seeds. They have a lot of soluble fibre and fibre actually helps manage your diabetes better.” Chia seeds offer several health benefits when taken regularly that may include better heart health, improved digestion, stronger bones. Chia seeds are rich in nutrients such as protein, calcium, antioxidants, fiber, and phosphorus and can give you multiple advantages if you incorporate them in your daily lifestyle.

5. Cinnamon: She said, “the best spice to manage your diabetes is going to be cinnamon. Cinnamon has the capacity to make your body much more insulin sensitive. Cinnamon has been extensively used in Ayurveda for decades. The brown-colour sticks contain key antioxidants that can bring down oxidative stress linked to chronic disease such as diabetes. The spice can increase insulin sensitivity and helps in moving sugar from bloodstream into cells that can benefit diabetics. Consuming cinnamon can reduce blood sugar levels post meals and decrease diabetes mellitus and heart disease risks.

FAQs

References

1. WHO|Diabetes

2. Nutritionist Deepsikha Jain via Instagram| Foods that can reduce diabetes naturally

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.