Foods that help control blood sugar levels in the long term are:
1. Fiber Rich Foods
Eating fiber-rich foods slows down the absorption of sugar into the blood. This will help reduce HbA1c.
What to eat: Brown rice (matayari), oats, barley, ragi.
2. Vegetables
Include plenty of low-starch vegetables in your diet. These fill you up but do not increase your blood sugar.
What to eat: Papaya, yam, spinach, broccoli, cabbage, cucumber.
3. Protein-rich foods
Including protein instead of carbohydrates can increase insulin sensitivity.
Sources: Green beans, broad beans, egg whites, fish, and skinless chicken.
4. Nuts and seeds
The healthy fats and fiber in these prevent a rapid rise in sugar.
What to eat: Almonds, walnuts, chia seeds, flax seeds.
5. Cinnamon and fenugreek
Fenugreek: Eating fenugreek soaked in water the day before in the morning can improve insulin function.
Cinnamon: Studies say that adding a little cinnamon powder to tea or water can help reduce HbA1c.
6. Low glycemic index (Low GI) fruits
When eating fruits, choose those with low sugar.
Good: Gooseberry, guava, papaya, apple (in moderation).
Things to note:
Moderate: Although it is a good food, be careful of the quantity.
Exercise: Walking for 30 minutes daily with meals is essential to reduce HbA1c.
Sleep: Getting 7-8 hours of sleep every day will help regulate hormone levels.