“I have had diabetes for more than 20 years. My doctor changed my medicines from time to time to help me control my blood sugar and eventually started me on insulin injections. Even then, my sugar levels remained unstable. Then, he gave me a food chart to keep track of what I eat, when I eat, and how much I eat. After reviewing it, he suggested a few changes and also advised me to walk for at least half an hour in the morning and evening. For extra support, I also added Krishna’s Diabic Care Juice to my routine. Finally, my sugar levels started to stay within a healthy range!”… the words of a 60-year-old patient.
This is exactly what diet and lifestyle changes can do. Diabetes medication alone isn’t enough; you need to take control of your diet and lifestyle.
To understand this better, we’ll dive deeper into how to achieve blood sugar balance with the best foods and lifestyle tips.
But first, let’s understand what is blood sugar balance.
Blood sugar balance is the key to feeling good every day. When your sugar levels are stable, you have steady energy, fewer cravings, and a clear mind. But when they keep going up and down, you feel tired, hungry, and irritable.
So, what’s really happening? Every time you eat and drink, your body turns food into glucose (sugar), which enters your blood. Your pancreas then releases insulin to help move that sugar into your cells for energy. But if there’s too much sugar your body stops responding to insulin properly which means it develops “insulin resistance” and the sugar remains in the blood instead of going into cells.
Over time, this high blood sugar can damage tiny blood vessels throughout your body causing serious health problems related to the heart, kidneys and eyes.
On the other hand, low blood sugar (hypoglycemia) is another concern. If your sugar drops too much—especially if you’re on diabetes medication—you may feel weak, dizzy, or shaky.
So, what’s the ideal blood sugar range if you have diabetes?
- Before meals (fasting blood sugar): 80-130 mg/dL
- 2 hours after meals: Less than 180 mg/dL
The goal is simple: you have to maintain a blood sugar balance to avoid complications and feel your best. For this, you don’t need to follow extreme diets or complicated rules. There are smart changes in what you eat and practical ways that will make a difference in the long run.
Best Foods For Blood Sugar Balance
What you eat plays the biggest role in keeping your blood sugar steady. Some foods cause a sharp spike, leaving you feeling tired and hungry soon after. Others help slow down sugar absorption, keeping your levels stable for hours. The trick is to choose wisely.
1. Choose the right carbohydrates
Foods such as bread, pasta, cakes, etc., are high in carbs that eventually break down into sugar and raise blood sugar levels. Not just that, they also contain a lot of sugar in the form of carbohydrates.
So, does that mean you should completely avoid taking carbs? No! Your body needs carbohydrates for energy, but the key is to choose the right ones. By that, we mean complex carbohydrates that take longer to digest (or low GI foods) and don’t cause rapid sugar spikes. These include:
- Whole grains like brown rice, quinoa, buckwheat, and whole oats
- Dairy like unsweetened yoghurt and milk
- Pulses such as chickpeas, beans, and lentils
- Non-starchy vegetables like leafy greens, cucumbers, broccoli, and bell peppers
- Fruits with fibre, such as berries, apples, and pears (in moderation)
2. Eat more fibre
Fibre slows down how sugar enters your bloodstream which results in a steady rise and fall in blood sugar. It also helps you feel fuller for longer, which reduces cravings. So, fibre is the best friend of every type of food!
Add these to your plate:
- Oatmeal (rolled or steel-cut, not instant)
- Legumes like black beans, and kidney beans
- Some fruits, such as apples, oranges, and blueberries
- Vegetables like carrots, cauliflower, spinach broccoli, peppers, and onions
And don’t forget—fibre absorbs water, so drink plenty of water to avoid constipation!
3. Add protein sources
When you add protein alongside carbs, the glucose from the carbs is held back and released slowly into your blood preventing sugar spikes. But one mistake that many people make is having bigger portions of meat to stay full. It’s not a good idea though because red and processed meat, like sausages, beef and lamb ham, and bacon directly increase cholesterol which all have links with heart problems and cancers.
Try swapping these with:
- Greek yoghurt
- Cottage cheese
- Tofu
- Paneer (in moderation)
- Pulses such as beans and lentils
- Unsalted nuts
4. Choose good fats
Not all fats are bad! In fact, your body needs them for energy production. But there are different types of fat that affect your health in different ways. The healthier fats support heart health and blood sugar balance, while others can increase the amount of cholesterol and your risk of heart problems.
Here are some options for healthy fat:
- Avocados
- Nuts and seeds
- Cold-pressed mustard oil
- Olive oil
- Ghee
These fats are beneficial, but too much can lead to excess calorie intake. So, keep it balanced.
Lifestyle Changes for Better Blood Sugar Control
Eating the right foods is just one part of the puzzle. How you live your daily life also plays a huge role in keeping your blood sugar stable. Small modifications to your routine might have a tremendous effect.
1. Walk after meals
A 10-15 minute walk after meals is one of the simplest ways to prevent sugar spikes. It helps your muscles use up the glucose in your blood, keeping levels steady. Even a slow walk around the house can help.
2. Fix your meal timings
Skipping meals or eating at random times confuses your body. Try to:
- Eat at regular intervals (every 3-4 hours)
- Avoid long fasting periods unless guided by a doctor
- Have dinner at least 2-3 hours before you go to bed
3. Sleep well
Study shows that poor sleep messes with insulin function leading to higher blood sugar levels. Getting enough sleep also boosts your energy levels, helping you stay active.
- Keep a fixed sleep schedule
- Avoid screens 30 minutes before bed
- Try deep breathing or light stretching before sleep
4. Maintain an exercise schedule
Exercise isn’t just about weight loss or muscle build-up, it helps in two ways. Regular activity boosts metabolism, making it easier to burn sugar. After a high-carb meal, a walk or any physical activity can help reduce excess sugar in the bloodstream. Even 2-3 sessions a week can make a difference.
5. Stay well hydrated
Drinking enough water helps your body remove excess sugar through urine and keep blood sugar levels balanced. Moreover, hot liquids help you feel fuller and more satisfied, which may prevent snacking which increases blood sugar.
6. Try natural ayurvedic remedies
Ayurveda has some great options to support blood sugar balance naturally. Herbs like bitter gourd, jamun, karela, and Giloy are known to help manage glucose levels. Here are a few recommended products that have helped many diabetics stay within a healthy range and may help you too:
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