Stable glucose levels can directly bring down fatigue, mood swings, and reduce severe stress and anxiety often linked to chronic health concerns.
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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.
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.
Managing diabetes is significant to keep the blood glucose in safe range. It can prevent severe, long-term organ damage such as heart disease, kidney failure, and even blindness. Consistently elevated levels of blood sugar can damage blood vessels and nerves over time.
Controlled blood sugar can help prevent severe low blood sugar (hypoglycemia) which can cause seizures, and diabetes-linked ketoacidosis (DKA), which can cause a loss of consciousness. Also, stable glucose levels can directly bring down fatigue, mood swings, and reduce severe stress and anxiety often linked to chronic health concerns.
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.
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.
While medication and medical guidance are essential, certain foods can support better glucose control when included as part of a balanced diet. A balanced diet containing adequate amount of fibre, whole food, and key nutrients can support better glucose control. On the other hand, highly processed foods and sugary beverages can cause sharp spikes in blood sugar.
Recently, nutritionist Urvi Gohil took to her Instagram account and listed 5 best foods for diabetes and 5 worst foods for the chronic disease. Sharing the post, Urvi said, “Diabetes reversal is not about extremes, it’s about structured meals, balanced carbs, adequate protein, and sustainable habits.” 2
1. Chia Seeds with Water: Chia seeds contain fibre, protein, and healthy fats essential for overall health. When the seeds are soaked in water, they form a gel-like substance that may help slow digestion and support blood sugar levels.
2. Whole Orange: Unlike fruit juices, whole oranges are loaded with fibre that can help slow the absorption of natural sugars. They are also an excellent source of vitamin C and antioxidants. The fruit can be a healthier choice for people with diabetes.
3. Amla Juice: Also known as Indian gooseberry, amla is popular for its rich vitamin C content and antioxidant properties. Amla can also support metabolic health and help maintain healthy blood sugar when eaten as part of a balanced diet.
4. Rolled Oats Flour Roti: They are prepared from rolled oats flour that can provide more fibre than refined flour alternatives. Fibre can also enhance satiety and slow the release of glucose into the bloodstream.
5. Boiled Moong Sprouts: They are rich in plant-based protein, fibre, vitamins, and minerals. They make an excellent snack or meal addition that support stable energy levels and digestive health.
Worst Foods For Diabetes
1. Potato Chips: They are highly processed and often contain unhealthy fats, excess sodium, and refined carbohydrates. They can contribute to rapid blood sugar spikes and weight gain.
2. Instant Noodles (Maggi): Instant noodles are typically made from refined flour and often contain high amounts of sodium and preservatives. They offer little fiber and may not support healthy blood sugar management.
3. Alcohol: Alcohol can interfere with blood sugar regulation and may increase the risk of both high and low blood sugar levels, particularly when consumed in excess.
4. Cold Drinks: Sugar-sweetened beverages are one of the biggest contributors to blood sugar spikes. They provide large amounts of sugar with little to no nutritional value.
5. Tea and Biscuits: Many commercially available biscuits are made with refined flour and added sugar. Combined with sweetened tea, this common snack can contribute to unnecessary sugar intake.
For people living with diabetes, choosing whole, fiber-rich foods can make a significant difference in blood sugar management. Foods such as chia seeds, oranges, amla juice, oats, and moong sprouts provide valuable nutrients while supporting better glucose control.
On the other hand, processed snacks, sugary drinks, instant noodles, and refined foods are best consumed sparingly. A balanced diet, regular physical activity, and medical guidance remain the foundation of effective diabetes management.FA
FAQs
Which foods are considered best for people with diabetes?
Best foods for people with diabetes include chia seeds soaked in water, whole oranges, amla juice, rolled oats flour roti, and boiled moong sprouts. These foods provide essential fiber, protein, vitamins, and antioxidants that help slow glucose absorption and support stable blood sugar levels.
How do fiber-rich foods help control blood sugar levels?
Fiber-rich foods slow the digestion and absorption of carbohydrates, which prevents rapid spikes in blood glucose. They also enhance satiety and promote better digestive health, helping maintain more stable blood sugar levels throughout the day.
Which foods and drinks can cause blood sugar spikes?
Highly processed foods like potato chips, instant noodles, sugar-sweetened cold drinks, alcohol, and snacks made with refined flour and added sugars such as tea with biscuits can cause rapid blood sugar spikes and should be limited or avoided.
How can portion control improve diabetes management?
Portion control helps in regulating the amount of carbohydrate intake at each meal, reducing the risk of blood sugar spikes. Balanced portions combined with fiber, protein, and healthy fats support gradual glucose release and better long-term blood sugar management.
What does a balanced diabetes-friendly meal plan look like?
A balanced diabetes-friendly meal plan includes structured meals with balanced carbohydrates, adequate protein, and sustainable habits. It emphasizes whole, fiber-rich foods like vegetables, fruits, whole grains, seeds, and legumes while limiting processed snacks, sugary beverages, and refined carbohydrates.
WHO|Diabetes
Nutritionist Urvi Gohil via Instagram|5 Foods To Embrace And 5 To Avoid For Diabetes
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.
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