Diabetes Week 2025: Top Foods To Manage Blood Sugar + Sample Diet Chart

Best Foods To Include In A Diabetes-Friendly Diet

According to Raj, a balanced, diabetes-friendly diet should focus on regulating blood sugar levels while ensuring essential nutrition. Some of the top foods to include are:

• Whole grains like millets (like foxtail millet and bajra), brown rice, oats, quinoa, and broken wheat (dalia)
• Non-starchy vegetables like radish, cluster beans (guar), spinach, methi, amaranth (leafy greens), bell peppers, cauliflower, and broccoli
• Lean and healthy proteins like eggs, curd (plain, unsweetened), chicken (skinless), and fish (like salmon and rohu)
• Plant-based proteins like legumes (chana, rajma), sprouts, tofu, and lentils (moong, masoor)
• Healthy fats like flaxseeds, chia, and sunflower, and nuts like almonds, walnuts, pistachios, and avocado
• Fruits like amla (Indian gooseberry), guava, apple (with skin), orange, papaya, and pear

Worst Foods For Diabetes

Individuals diagnosed with diabetes need to be mindful of certain food choices that may cause blood sugar spikes or increase the risk of complications like heart disease or hypertension. Here's what to cut down on or avoid:

• Refined carbohydrates like white bread, white rice, pasta made from refined flour, pastries, and sugary breakfast cereals
• Ultra-processed foods like packaged snacks (chips, crackers), instant noodles and soups, frozen ready-to-eat meals, and bakery goods with preservatives
• Sugary beverages like soft drinks/sodas, packaged fruit juices, energy drinks, sweetened tea or coffee
• Foods high in saturated and trans fats, like deep-fried foods (pakoras, fries, and samosas), processed meats (sausages and salami), commercial baked goods (cookies and margarine-based cakes), and hydrogenated oils
• High-sodium foods like pickles and papads, canned soups or vegetables, salted snacks (namkeen, bhujiya), processed meats and cheeses

How Important Are Portion Sizes?

Besides the choice of food, it is also crucial to maintain proper portion sizes. Raj says, "The size of food portions plays a significant role in influencing blood sugar levels, particularly for individuals managing diabetes or those concerned about their glucose metabolism. When larger portions are consumed, the body is presented with a greater quantity of carbohydrates, which are broken down into glucose during digestion. This increase in glucose can lead to a more pronounced spike in blood sugar levels, as the pancreas must secrete more insulin to facilitate the uptake of glucose into the cells."

Conversely, smaller portion sizes can help mitigate these spikes, allowing for a more gradual release of glucose into the bloodstream. This gradual increase can lead to improved insulin sensitivity and better overall glycaemic control.

A 12-week study published in Frontiers in Nutrition found that portion control helped people with type 2 diabetes lower their blood sugar levels.

Researchers utilised two methods for portion control: basic nutrition counselling and portioned meal boxes. They found that those who regularly used the meal box saw greater improvements, including weight and fat loss. They also felt fuller and preferred the meal box over counselling.

Sample Diet Chart To Manage Blood Sugar Levels

Here's a sample daily meal plan (diet chart) for people with diabetes, as shared by dietician Raj. While this plan offers a general guideline, remember that dietary needs vary depending on factors like age, medication, comorbidities, activity level, and cultural food preferences.

Early morning (upon waking up)

1. Warm water with a dash of amla juice
2. Optional: A pinch of cinnamon and turmeric in warm water (helps in insulin sensitivity)

Breakfast

1. Besan and foxtail millet dosa
2. Served with: Mixed vegetable and bean curry
3. Tip: Follow the My Plate approach – include carbs (millet), protein (legumes/beans), fibre (vegetables), and healthy fats (optional ghee or seeds).

Mid-morning snack

1. 1 small apple
2. Handful of mixed seeds and nuts (pumpkin seeds, flaxseeds, almonds, walnuts)

Lunch

1. Fresh salad with vegetables and boiled sprouts (moong or chana)
2. Steamed fish (if non-vegetarian) or grilled tofu/paneer
3. Vegetable subzi (stir-fried or lightly cooked with minimal oil)
4. 1 medium bowl of broken wheat (dalia) or unpolished rice
5. Optional: buttermilk or plain curd

Evening snack

1. Curd and sprout makhana vegetable chaat
2. Spices: Add lemon, coriander, cumin, and black salt for taste.
3. Optional drink: unsweetened green tea or herbal infusion

Dinner

1. 2 wheat or millet rotis (like bajra or jowar)
2. Dal (moong or masoor)
3. Lightly sautéed vegetables
4. 1 boiled or scrambled egg (optional)

Post-dinner treat (optional, once in a while)

1 small piece of dark chocolate (70% cocoa or higher)

OR

Monk fruit-sweetened homemade dessert (like kheer with coconut milk and chia seeds)

Hydration tips

1. Drink 8–10 glasses of water throughout the day.
2. Include herbal infusions or jeera/dhaniya water if tolerated.

Note: Always monitor portion sizes, avoid processed foods, and consult a nutritionist or diabetologist before making changes to your routine.

Conclusion

Managing diabetes doesn’t mean giving up the foods you love — it’s about making smart, balanced choices. As we mark Diabetes Week, it’s a good time to remember how powerful your plate can be. Choosing fibre-rich veggies, whole grains like millets, lean proteins, and healthy fats can go a long way in keeping your blood sugar stable. Also, watching portion sizes and cutting back on processed and sugary foods can make a big difference too. With a little thought and consistency, your daily meals can not only nourish you but also help you take charge of your health.