In today’s world, controlling blood sugar has become a major challenge. Diabetes and pre-diabetes are not only issues for older people but are now spreading quickly among the younger generation too. High glucose levels in the blood can lead to many complications such as heart disease, kidney problems, and vision loss. If we improve our eating habits and lifestyle, it is possible to maintain healthy blood sugar levels.

Foods That Help Maintain Blood Sugar

1: Whole grains and low GI carbohydrates
You can eat rice, brown rice, oats, quinoa, and barley. These release glucose slowly, preventing sudden spikes in blood sugar.

2: Leafy vegetables
Spinach, kale, broccoli, and cabbage are good options. They are low in calories and carbohydrates but rich in magnesium, which helps insulin work effectively.

3: Lentils and legumes
Red lentils, chickpeas, soybeans, and kidney beans are great. They are high in fiber and protein, aid digestion, and keep blood sugar levels stable.

4: Fruits
Choose low-sugar and high-fiber fruits like strawberries, blueberries, raspberries, apples, pears, and oranges. These also provide vitamins and antioxidants without raising blood sugar too much.

5: Nuts and seeds
Almonds, walnuts, and chia seeds are rich in healthy fats and fiber. They slow down the absorption of sugar in the blood.

6: Fish and lean protein
Fish such as salmon, mackerel, and tuna are excellent protein sources. You can also eat chicken breast and eggs. These foods keep you full for a long time and reduce cravings for sweets.

7: Cinnamon and spices
Cinnamon improves the effectiveness of insulin in the body. Turmeric supports metabolism and helps maintain balance.

8: Healthy oils
Olive oil and avocado oil are good choices. They support heart health and reduce insulin resistance.

9: Water intake
Drinking enough water helps maintain proper kidney function so that excess glucose can be managed effectively.

Foods to Avoid

• White rice, white bread, and pasta.
  
  
• Soft drinks, energy drinks, sugary beverages, cakes, and pastries.
  
  
• Processed foods as much as possible.
  
  

Lifestyle Tips

• Sleep at least 6–8 hours every night.
  
  
• Eat small meals every 3–4 hours, including protein, fiber, and healthy fats to keep blood sugar levels stable.