12
Ways to Manage Blood Sugar
- Eat small meals 4–5 times a day instead of 2–3 large ones
- Chew your food slowly to help with digestion and blood sugar control.
- Rotate your whole grains and millets (like bajra, jowar, or ragi) to get the best nutrients from your meals.
- Consume pulses like rajma (kidney beans), chana (chickpeas), lobia (black-eyed peas), and soybeans with cereals like rice or wheat. This combination gives you all the necessary proteins. Add 1 part Soy flour/Bengal gram flour to 3 parts wheat flour when making chapati dough to boost the protein and fibre content.
- Drink milk, eat curd, yogurt, or low-fat cheese for good protein intake.
- A fistful of soaked nuts, roasted peanuts, roasted chana, and seeds like pumpkin or sunflower is a great protein-rich snack.
- Adding skim milk powder to your recipes can increase the protein quality and quantity.
- Include fish, egg whites, and lean cuts of chicken in your diet for a high-protein meal.
- Drink 8–10 glasses of plain water daily.
- Walk for 15–30 minutes after meals for better sugar control.