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When your blood sugar levels are higher than normal, carbohydrates such as cereals, pasta, fruits, milk, dessert and bread are usually responsible. When one is diabetic, a meal plan is very important because it guides you on what kind of foods to eat. It should be good enough to fit in your eating habits and also your schedule.
The purpose of a good meal plan is to help keep your weight on track, improve your cholesterol level, blood sugars and also blood pressure.

Here is a list of 8 foods that can help you to maintain/reduce your blood sugar.

1. Oatmeal

Studies have confirmed that eating whole grains and high-fibre foods helps in reducing the risk of diabetes by almost 35 to 42%. Oatmeal consists of high fibre and whole grains. In addition, it consists of soluble fibre that slows down the rate of glucose absorption in the GIT thus ensuring the blood-sugar levels are kept at the right levels.


Cruciferous vegetables such as cauliflower are very beneficial in terms of glycemic load. These vegetables are often seen in the health news since they are known for their heart disease and anti-cancer characteristics. If taken regularly, this unique blend of phytonutrients is very healthy and absorbed well in the body. One can rotate this kind of vegetables so as to avoid eating the same kind every day.

3. Beans

These are rich in fibres & help you feel full for longer periods. Beans, including black beans, do contain carbohydrates, but they also contain a significant amount of dietary fibre, protein, and other nutrients that result in a relatively low glycemic index rating.

4. Spinach

This is an all-season vegetable that is a very good source of dietary fibres, vitamins, folate, chlorophyll, manganese, calcium, potassium, zinc, phosphorous, protein and carotene. Spinach’s glycemic index is almost 0 and which is why it is very helpful for diabetic patients for stabilizing blood glucose levels.

5. Fish

Fish are good for diabetic patients since it’s an excellent source of low proteins. They are known to be rich in omega 3, a kind of fat that strengthens the heart and prevent diabetes. Including seafood in your diet and having at least two or more servings a week will help a great deal in blood sugar levels reduction.

6. Chili peppers

Capsicum is known to be cultivated for thousands of years and used for food, medicine and also for decorative purposes. The effectiveness of chilli peppers as medicine is that they can activate the transient receptor vanillin. This receptor is associated with neuropathic and inflammatory pain, anxiety and how our bodies process fats. It’s also an important insulin regulator. This study has led to the production of extracts aiming at pharmacological strategies to treat medical conditions such as diabetes.


Consuming nuts has been linked to potential benefits for controlling blood sugar levels, according to research. In comparison to other diets, type 2 diabetes research revealed that diets including nuts at an average daily intake of roughly 50 grams significantly decreased fasting blood sugar and haemoglobin, a measure of long-term blood sugar management.

8. Avocados

Avocados may have significant benefits for lowering blood sugar levels. They are abundant in fibre, vitamins, minerals, and healthy fats, and studies have shown that including them in meals lowers blood sugar levels.


In conclusion, while some foods increase and spike our blood sugar, some foods may be helpful in reducing our blood sugar. These foods might ultimately normalise our blood sugar and remove us from the pre-diabetic range. However, these foods must be accompanied by a healthy lifestyle and a daily workout routine.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information.


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