Fiber plays a crucial role in slowing down sugar absorption and preventing sudden spikes or drops in blood sugar levels. It also aids digestion, promotes feelings of fullness, and reduces cravings for unhealthy foods. Excellent sources of fiber include spinach, broccoli, sweet potatoes, lentils, chickpeas, quinoa, and brown rice.

For sustained energy, choose complex carbohydrates over refined sugars, which are quickly digested. Sweet potatoes, quinoa, and oats, along with non-starchy vegetables like zucchini and cauliflower, provide a steady release of energy. Fruits like apples, berries, and pears offer natural sweetness without causing blood sugar spikes. Limit refined sugars and processed foods such as white bread, pastries, and cakes, as these can lead to rapid fluctuations in blood sugar.

Protein is essential for stable blood sugar as it slows digestion, preventing glucose spikes. Incorporating plant-based proteins like lentils, tofu, and dairy products like yogurt and fresh cheese promotes stable energy levels. Lean animal proteins such as chicken and fish are also good options for non-vegetarians. Combining protein with carbohydrates, such as eating a handful of almonds with an apple, can help reduce sugar absorption and prevent sudden drops in blood sugar.

Healthy fats are beneficial for heart health and contribute to stable blood sugar by improving insulin sensitivity and promoting satiety. Including foods like avocado, nuts (such as almonds and walnuts), chia seeds, and flax seeds in your daily diet helps maintain consistent energy. Cooking with healthy oils like olive oil adds nutritional value to meals. Adding a handful of walnuts to a salad or chia seeds to a smoothie provides essential nutrients and aids in blood sugar control.

Irregular eating patterns or skipping meals can lead to glucose imbalances, making it difficult for the body to regulate blood sugar effectively. Balanced meals, avoiding excessively long gaps between meals, and starting the day with a protein-rich breakfast contribute to blood sugar stability. Planning meals in advance ensures consistency and helps avoid unhealthy choices when hungry.

Eating quickly often leads to poor digestion. Eating slowly and chewing thoroughly improves digestion and overall blood sugar control. Recognizing hunger and fullness cues can prevent overeating.

Sugary drinks, sodas, and dehydration can elevate blood sugar levels, making it challenging for the body to maintain balance. Consuming green tea, ginger tea, or cinnamon tea can contribute to blood sugar management.

Le Nguyen (According to Hindustan Times).