Young diabetic woman holding glucometer and appleYou can control your blood sugar by understanding what to eat, how much to eat and when to eat. By making the right choices you can control your diabetes, lose weight, lower the risk of heart diseases and other diabetes-related complications. Eating and exercising correctly is known to help you feel vibrant.

Talk to your doctor about a healthy meal plan and an exercise plan suitable for your condition. Most people with diabetes who introduce a healthy routine (proper diet & exercise) into their lifestyles are able to feel and see the difference in a few weeks’ time.

Here are some foods that you must eat to help keep your blood sugar from rising.

Carbohydrates (starch):

It’s wise to avoid starches as much as possible. However, there are some healthy starches that your body can benefit from:

  • Whole grains like brown rice, oatmeal, and quinoa
  • Cereals made from whole grains
  • Lentils
  • Beans

 Green leafy vegetables:

Vegetables contain essential nutrients, some of which help keep diabetes in check:

  • Lettuce
  • Broccoli
  • Spinach
  • Carrots
  • Green beans
  • Celery
  • Cabbage
  • Tomatoes
  • Peppers

Eat raw or cooked vegetables with little or no fat. You can also drink vegetable juice when you get uncomfortable hunger pains.


Eat a lot of plant-based proteins. Proteins are good alternatives to starch and can help to keep you feeling full for a longer period of time. Some options you can consider are:

  • Beans, nuts, seeds and tofu
  • Fish and seafood
  • Lean meats like chicken and turkey
  • Eggs
  • Low-fat dairy products like cottage cheese


You can gain multiple health benefits by eating foods rich in Omega-3.

  • Olives and olive oil
  • Salmon and tuna
  • Almonds and walnuts
  • Avocados

They help in lowering bad cholesterol thus protecting your heart from diseases. They also help to decrease Insulin resistance thus helping you to keep your blood sugar in check.