8
Ways to Manage High Blood Sugar
- Fill ½ plate with non-starchy vegetables and salad
- Consume vegetables like lady finger, green leafy vegetables like spinach and amaranth leaves, tomatoes, broccoli, bell peppers (shimla mirch), bottle gourd (lauki), beans, cauliflower (gobhi), or cucumber.
- These are low in carbohydrates and rich in fiber and nutrients.
- Fill ¼ plate with lean protein
- Such as dals (lentils), legumes (rajma/kidney beans, chana/chickpeas, lobia/black eyed peas, cowpea), green peas, soybean, paneer, tofu, sprouts, amaranth seeds, chicken, egg whites, or fish
- Protein helps reduce post-meal blood sugar spikes and keeps you feeling full.
- Fill ¼ plate with healthy carbohydrates
- Such as whole wheat roti (with bran), brown rice, and millets like ragi, bajra, jowar
- Choose high-fiber options and keep the quantity moderate.
Diabetes Plate Method
Use a 9-inch plate for eating.
Source: National Institute of Nutrition(NIN), Hyderabad,India