When you eat carbohydrates your body breaks down the carbohydrates into glucose. The glucose then enters your blood. This raises your blood sugar. People with diabetes have a problem with insulin. They do not make enough insulin or they cannot use the insulin properly. So the glucose builds up in your blood of getting to your cells where the glucose is needed. You need to understand how this works. This is the step to making better choices about the carbohydrates you eat. Not all carbohydrates are the same. Some carbohydrates cause your blood sugar to rise fast. Other carbohydrates release energy slowly. This makes them easier for people, with diabetes to manage their blood sugar.
The Glycaemic Index (GI) ranks foods on a scale of 0–100 depending on how quickly they raise blood glucose levels. Low-GI foods (under 55) – these include lentils, oats and most vegetables. They are digested slowly so blood sugar rises gradually. High GI foods such as white bread, sugary drinks and instant rice can cause quick spikes that can be dangerous for diabetics. Choosing low-GI options at most meals is one of the best dietary approaches for controlling your blood sugar throughout the day.
Some foods cause rapid and large increases in blood glucose, with little nutritional value. Sugary drinks, like fruit juices, sodas and sweetened chai or coffee are some of the worst culprits because liquid sugar goes into the bloodstream almost instantly. Say no to refined carbs such as white bread, maida rotis, biscuits and packaged snacks. Trans fats in fried and ultra-processed foods worsen insulin resistance over time. Also, a high sodium content in the diet can increase blood pressure and thereby add to the cardiovascular risks associated with diabetes.
Even healthy foods can increase blood sugar when eaten in excess. The plate method is a simple, visual way to portion every meal correctly without counting calories. Half your plate should be non-starchy vegetables, one quarter a lean protein source and the other quarter a complex carbohydrate like brown rice or whole wheat roti. This structure naturally restricts your carbohydrate intake while still getting proper nutrition. Smaller plates and bowls also help you cut portion sizes without feeling deprived.
It matters nearly as much when you eat as what you eat. Skipping meals — especially breakfast — can result in big drops in blood sugar, followed by compensatory overeating, which causes spikes. Eating meals evenly distributed throughout the day, roughly every 4–5 hours, helps to keep glucose levels steady. It is especially important to keep to meal times if you are on insulin or certain diabetes drugs to avoid hypoglycaemia. A little protein snack in between meals also helps to keep you from getting too hungry and making bad food choices.
Dietary fibre slows the digestion and absorption of carbohydrates, which prevents blood sugar from rising rapidly. It also helps improve cholesterol levels, supports gut health and keeps you feeling full longer, all beneficial for those managing diabetes. Soluble fibre is found in oats, apples, flaxseeds and legumes and is very effective. Adults with diabetes are usually advised to aim for 25-30 grams of fibre a day. Drinking plenty of water while increasing fibre intake slowly helps prevent digestive discomfort.
Water is the best drink for people with diabetes. Drinking enough water helps the kidneys to get rid of excess glucose from the blood through urine. Dehydration, on the other hand, can make blood sugar more concentrated and difficult to manage. Drink at least 8-10 glasses of water every day. Other good options include herbal teas, unsweetened plain lassi, and small amounts of coconut water. Alcohol can lead to erratic blood glucose levels and should be consumed with caution, particularly on an empty stomach.
People with diabetes are all different. The kind of medicine they take how much they exercise, health issues they have and the food they like all play a part in what they should eat. A registered dietitian or diabetes educator can make a meal plan just for the person with diabetes taking into account what they need and what they want to achieve.
Checking blood glucose levels every day before and after meals helps people with diabetes understand how their body reacts to foods. This means they can make food choices over time.
Food is an important tool for managing diabetes. If people with diabetes use food in a way it can really improve their health in the long run. Diabetes and food are closely. People with diabetes should think carefully about what they eat. Managing diabetes is, about making good choices and food is a big part of that.
