7 foods a dietitian recommends to lower blood sugar levels

Leafy greens (Palak, Methi, Sarson, etc.)

These are low-carb, high-fibre vegetables rich in vitamins and minerals that support blood sugar balance and overall health.

How to use: Use in sabzis, parathas, dals, and smoothies.

Here’s what can help (Photo: Freepik)

Berries and jamun (Indian Blackberry)

Berries like strawberries and blueberries, plus the Indian jamun, are rich in antioxidants and fibre and help reduce blood sugar spikes, said Dr Panda.

How to use: Eat fresh as snacks or add to curd and breakfast dishes.

Flaxseeds (Alsi) and nuts

Flaxseeds, almonds, and walnuts provide healthy fats and fibre that slow digestion and keep blood sugar stable.

How to use: Grind flaxseeds and add to buttermilk, curd, or roti dough. Snack on a small handful of nuts daily.

Pulses and legumes (Chana, Rajma, Masoor Dal, etc.)

Packed with protein and fibre, pulses digest slowly and prevent sugar spikes after meals, said Dr Panda.

How to use: Regularly include dals and beans in your meals.

Cinnamon (Dalchini)

According to Dr Panda, cinnamon is a spice that can help lower fasting blood sugar and improve insulin sensitivity.

How to use: Add a pinch to chai, oats, or curry dishes.

Curd and fermented foods

Traditional Indian fermented foods, such as curd, buttermilk, idli, and dosa, promote gut health, which in turn supports blood sugar control.

How to use: Include a serving of curd or buttermilk with meals and enjoy fermented snacks.

Practical tips for the best results

*Always combine carbs (rice, roti) with protein and fibre (dal, vegetables, curd).

*Drink plenty of water during the day.

*Take a short walk after meals.

*Avoid sugary and processed foods.

*Eat small, balanced meals regularly to avoid sudden sugar spikes.

Incorporating these everyday foods and Indian superfoods into your diet can help you manage blood sugar levels naturally. “From methi seeds and leafy greens to pulses, cinnamon, and fermented foods, these are easy to find and simple to add to your meals,” said Dr Panda.