what to eat blood sugar?

1. Foods to Include (Good for Blood Sugar)

a) Non-Starchy Vegetables

• Examples: spinach, broccoli, cauliflower, cucumber, zucchini, carrots

• Why: Low in carbs and high in fiber; helps control sugar

b) Whole Grains

• Examples: brown rice, oats, quinoa, whole wheat

• Why: Slow digestion, prevent sudden sugar spikes

c) Lean Protein

• Examples: chicken, fish, eggs, tofu, legumes (beans, lentils)

• Why: Helps maintain energy and keeps you full longer

d) Healthy Fats

• Examples: olive oil, avocado, nuts, seeds

• Why: Improve heart health and reduce insulin resistance

e) Fruits (in moderation)

• Examples: berries, apple, guava, orange, pomegranate

• Why: Contain fiber and vitamins; avoid high-sugar fruits like mango or banana in large amounts

f) Dairy (Low-fat)

• Examples: milk, yogurt, paneer (cottage cheese)

• Why: Provides protein and calcium without high sugar

2. Foods to Limit or Avoid

• Sugary foods: candies, sweets, cakes, soft drinks

• Refined grains: white bread, white rice, pastries

• Deep-fried or fatty foods

• Sweetened beverages and fruit juices

• Excess salt

3. Tips for Eating to Control Blood Sugar

• Eat smaller, frequent meals instead of large meals

• Include fiber and protein in every meal

• Drink plenty of water

• Combine carbs with protein or healthy fats to prevent sugar spikes

• Avoid skipping meals