Diabetes is a chronic (long term) health condition that arises due to high blood sugar levels. In this condition, the body of a diabetic person is either unable to produce insulin or use the insulin to digest glucose. 

Insulin helps digestion of the glucose in the body. However, due to insulin not working effectively, glucose accumulation occurs in a diabetic patient’s body. This leads to several other issues related to health. For example, diabetic patients have a high level of exhaustion and an increased risk of heart diseases. 

Maintaining a healthy diet is critical if you have diabetes. However, you cannot afford to be complacent about your diet.

As A diabetic patient, you should take care of the food’s Glycemic Index to be consumed. 

GLYCEMIC INDEX: It is an index ranging from 0-100, categorising the food potential to increase the glucose level in the blood, 100 being the maximum and 0 being the lowest. This index describes the relative rise of the sugar after consuming the food item. These effects start after 2 hours of consuming food. 

Those foods which rank above 50 on the index should be avoided to regulate blood sugar levels. 


1. Oatmeal

Whole grains include oatmeal. It contains a lot of fibre. The soluble fibre in it is also relatively abundant. The soluble fibre helps regulate the absorption of sugar in the body. These fibres make the absorption relatively slow, which is suitable for a person with high sugar levels. 

2. Cruciferous Vegetables

Vegetables like cauliflower, cabbage, and broccoli come in the cruciferous family of vegetables. Cruciferous vegetables have a low glycemic load. It has phytonutrients that absorb well in the body. 

3. Apples

It is famously said that ‘an apple a day keeps doctors away. Its health benefits come from its high nutritional values. It has vitamins, minerals and fibres in it. Apple has a glycemic index of 39, so it is suitable for your sugar level. 

4. Carrots

Carrots have a glycemic index of 19. Because of the beta carotene and vitamin A content, it is also beneficial to your eyesight.

5. Peas

With a glycemic index of 39, peas are rich in vitamin c and protein. Therefore, it could be mixed with carrots for consumption. 

6. Lentils

Still, lentils are looked over when it comes to food for regulating sugar levels. Yet, they are getting popular among health-conscious people. A glycemic index of 30 is super good for sugar regulation and its other nutritional benefits. 

7. Peanuts

They are idol snacks. Peanuts come under legumes. 

They are very versatile to cook with. It has a glycemic index of 6. They have excellent alerting properties. 

8. Green beans

Green beans are not so popular in Indian cuisine. However, it is an essential side dish in western culture. Green beans have a glycemic index of 15 on the list. It is perfect for sugar regulation because along with low indexing with many other nutritional values. Green beans are rich in minerals, fibres, and vitamins. It also has antioxidants. 

9. Cinnamon 

Cinnamon has many qualities. It is a magical spice. Consumption induces the growth of good cholesterol and reduces bad cholesterol. It also very effectively regulates blood sugar. 

10.  Healthy fats

Good fats from avocados, nuts, salmon, trout, et cetera have monounsaturated fats. These highly help in regulating blood sugar. 

11.  Vinegar

Vinegar used for health issues is taken from ancient times. For example, two tablespoons of organic vinegar will help the blood sugar regulate. 

12.  Pasta

Yes, diabetic patients can consume pasta in the right amount with the right ingredients. Unlike potato and white bread, pasta does not increase the risk of sugar grown in the blood. The catch is that one should consume pasta made with multigrain and whole wheat. 

13.  Garlic

Garlic is feared because of the risk of bad breath. But garlic is proven to help increase insulin in the body. Doctors even recommend it. Two raw garlic cloves could be taken in the morning to support insulin growth. 

14.  Fish

Fishes are rich in omega 3. It prevents heart problems and diabetes. They are a good source of low proteins as well. Include fish twice in your meal every week; it will help you reduce a great deal of sugar from your blood.

15.  Hummus

Hummus is made out of chickpeas but has lower indexing than them. It is because of the other ingredients of the hummus. Their rank is 6 in the index. Still, it would help if you controlled your portions to prevent stomach discomfort.  

Apart from regulating blood sugar, a good diet also helps in maintaining your overall health. Along with a healthy diet, it is recommended that you engage in some physical activity, such as morning walks or whatever suits you.

These food items are not the only food items for diabetes patients to eat. This is just a guide to help you guide yourself towards the right choices. 

These are not alternatives for your regular supplements and treatments. You must follow your routine along with a tasty and healthy diet unless suggested otherwise by the doctors.