Written by: Sneha Jajoo
15 October 2025
You may think that managing diabetes is a long list of restrictions that you have to follow. But actually, it is about making smarter choices that can help control blood sugar levels.
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Here are 5 smart food swaps that can actually work.
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The healthy plate method can help manage diabetes by guiding portion balance-filling ½ plate with fiber, ¼ plate with lean protein, and ¼ plate with carbohydrates for steady blood sugar control.
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Replace saturated or trans fat with healthy or unsaturated fats. These can support heart health and insulin sensitivity, which can help manage blood sugar levels.
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White bread can rapidly spike blood sugar levels. Whole-grain or multigrain options can keep you fuller for a longer time and help avoid overeating.
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Instead of frying, try baking, grilling, steaming, or sauteing. These methods can not only preserve the nutrients and reduce extra fat, but also reduce the chances of blood sugar spikes after meals.
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Go for lentils, beans, tofu, fish, chicken, or eggs. As these have lower saturated fat content, they can support muscle health and keep you full, all of which can help in better sugar control.
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High fiber offers better regulation of sugar by slowing down absorption. So opt for alternatives like brown rice, millets, quinoa, etc., as they can promote fullness and help manage appetite.
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Don't overwhelm yourself by changing everything in one go. Start with one or two swaps and then gradually add more to your routine.
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