Managing diabetes effectively starts with mindful eating. A well-balanced diet can help regulate blood sugar levels and improve overall health. Here are some practical and easy-to-follow diet tips for people in Hubli:
1. Practice Portion Control
Use designated bowls (150ml, 250ml, and 350ml) to measure your food and avoid random plating. Sticking to fixed portions can prevent overeating and help maintain blood sugar levels.
2. Limit Refined Carbs
Keep servings of carb-rich foods like upma, poha, and plain white rice to a maximum of 150ml per meal. Excess refined carbohydrates can cause sudden sugar spikes.
3. Fortify Your Meals for Better Nutrition
Boost the protein and fiber content of common dishes by adding:
- Moong dal to poha
- Vegetables to upma
- Vegetables or sprouts to idli
These small modifications enhance the nutritional value without changing your favorite foods drastically.
4. Walk After Eating Fruits
A short walk after consuming fruit can help in better glucose absorption and prevent sudden sugar spikes.
5. Choose Fruits Wisely
Prefer low glycemic index or antioxidant-rich fruits like pomegranate and papaya instead of high-sugar fruits like mangoes or bananas.
6. Eat Nuts Before Fruits
Consuming 2 walnuts or 3 cashews before eating fruits can help slow down sugar absorption, reducing post-meal sugar spikes.
7. Prioritize Protein in Every Meal
Include at least two protein sources in every meal. Some great options are:
- Sprout salad
- Skim curd
- Paneer salad
- Cooked pulses (dal, chana, rajma, etc.)
8. Keep Paneer Intake in Check
While paneer is a good protein source, limit consumption to 50g per day to maintain a balanced diet.
9. Snack Smartly on Nuts
Mixed nuts and dry fruits can be a healthy snack, but consume them only once a day in limited quantities to avoid excess calorie intake.
10. Include Millets in Major Meals
Millets are excellent for diabetes management. Some locally available options include:
- Jowar roti (1.5 to 2 rotis per meal)
- Foxtail millet for pulao or with sambar
These grains provide sustained energy without causing sugar spikes, making them ideal for people with diabetes in Hubli-Dharwad.
Final Thoughts
Living with diabetes doesn’t mean giving up on tasty food—it’s about making mindful choices. A balanced diet, combined with an active lifestyle, can help you maintain steady blood sugar levels and lead a healthier life. Small changes in your daily routine can have a big impact on your long-term health.
If you have any questions or need personalized dietary advice, feel free to reach out.
Dr. Vijaylaxmi K P
Consultant Physician & Diabetologist
MBBS, MD (General Medicine) – Hubli