Lifestyle Changes for Diabetes Management 

In this article, we will delve into the different lifestyle changes you may take on to better manage your diabetes naturally. From changing your diet and having exercise routines to keeping a healthy weight and limiting your alcohol use. All aspects of your daily life have a big role in controlling your sugar levels. 

1. Diet and Nutrition 

What you eat is key in managing diabetes. The kind and amount of food you take in can impact your blood sugar levels right away. It is key to have a balanced and nutritious meal plan that suits your needs as a person with diabetes. 

2. Choose healthy plant foods 

A diet that’s rich in whole, plant-based foods gives many health gains, including better blood sugar control. Focus on including the following types of plant foods in your day-to-day meals.  

• Fiber-rich foods 

Foods that have a lot of fiber are great for controlling blood sugar as they slow down digestion and the absorption of carbohydrates. This helps to avoid sudden blood sugar peaks.  Fiber-rich foods are as follows.  

• Whole grains (e.g., brown rice, whole wheat bread, quinoa) 
• Fruits (e.g., apples, berries, pears)  
• Vegetables (e.g., broccoli, spinach, carrots)  
• Legumes (e.g., beans, lentils, chickpeas) 
   

• Low glycemic index (GI) foods 

Low GI foods release sugar into your blood slowly, helping keep stable blood sugar levels.  Low GI foods are as follows.  

• Non-starchy vegetables (e.g., leafy greens, tomatoes, peppers) 
• Whole fruits (e.g., apples, oranges, berries) 
• Nuts and seeds (e.g., almonds, walnuts, chia seeds) 
• Some legumes and whole grains 
   

3. Manage carbohydrate intake 

Carbohydrates play a big role in sugar levels as they are broken down into sugars by your body. So, handling carbohydrate intake is key for best blood sugar control. This can be done in the following ways. 

4. Portion control 

Be aware of portion sizes when eating carbohydrates in your meals. Eating too many carb-heavy foods can lead to high blood sugar levels. Use measuring cups or food scales to make sure you get the right portion sizes and carbohydrate counts. 

5. Balanced meals 

Try to make well-balanced meals that have a mix of carbohydrates, protein, and healthy fats. This allows for better blood sugar control compared to meals that are mostly carbohydrates. Eat smaller amounts of foods heavy in carbohydrates and pair them with protein and fat sources. This makes for more balanced meals that won’t spike blood sugar.