Tips from Nutritionist to Manage Blood Sugar
know about the tips for blood sugar, top nutritionist tips to manage blood sugar and more.
Written by Dr. Rohinipriyanka Pondugula
Reviewed by Dr. Vasanthasree Nair MBBS
Last updated on 5th Sep, 2025
Introduction
Maintaining healthy blood sugar levels is crucial for overall well-being, particularly for individuals with diabetes or prediabetes. While medications play a role, diet and lifestyle changes can significantly impact blood sugar control. Here are some expert-backed nutrition tips to help you manage your blood sugar effectively.
Understanding Blood Sugar and Its Importance
Blood sugar (glucose) is your body’s primary energy source, derived from the food you eat. Insulin, a hormone produced by the pancreas, helps glucose enter your cells. When this process doesn’t work correctly due to insulin resistance or insufficient insulin, blood sugar levels rise, leading to diabetes or other health complications.
Keeping blood sugar in check helps prevent:
- Fatigue and mood swings
- Increased thirst and frequent urination
- Long-term complications like nerve damage, heart disease, and vision problems.
Consult a Nutritionist for Personalised Advice
Nutritionist-Approved Tips to Manage Blood Sugar
1. Choose Low-Glycemic-Index (GI) Foods
The Glycemic Index (GI) measures how quickly a food raises blood sugar. Low-GI foods digest slowly, preventing sudden spikes.
Good choices:
- Whole grains (oats, quinoa, brown rice)
- Non-starchy vegetables (spinach, broccoli, cauliflower)
- Legumes (lentils, chickpeas, beans)
- Nuts and seeds (almonds, chia seeds, flaxseeds)
Avoid or limit:
- Refined carbs (white bread, pastries, sugary cereals)
- Sugary drinks (sodas, fruit juices)
- Processed snacks (chips, cookies)
2. Balance Your Plate with Protein, Fibre, and Healthy Fats
A balanced meal slows down digestion and helps keep blood sugar levels stable.
- Protein (keeps you full and reduces sugar spikes) – Eggs, lean meats, fish, tofu, Greek yoghurt.
- Fibre (slows glucose absorption) – Vegetables, whole grains, berries, nuts.
- Healthy fats (improve insulin sensitivity) – Avocados, olive oil, nuts, fatty fish (salmon, mackerel).
3. Eat Smaller, Frequent Meals
- Instead of three large meals, opt for 5-6 smaller meals throughout the day. This prevents extreme highs and lows in
blood sugar.
4. Stay Hydrated
- Dehydration can raise blood sugar levels. Drink plenty of water and avoid sugary beverages. Herbal teas (like
cinnamon or green tea) can also help regulate glucose.
5. Limit Added Sugars and Artificial Sweeteners
Excess sugar leads to blood sugar spikes. Instead of sweets, opt for natural sweeteners like:
- Stevia
- Monk fruit
- Small amounts of honey (in moderation)
Avoid: High-fructose corn syrup, artificial sweeteners (may still trigger cravings).
6. Include Blood Sugar-Friendly Spices
Certain spices have anti-diabetic properties:
- Cinnamon – May improve insulin sensitivity.
- Turmeric (curcumin) – Reduces inflammation and blood sugar.
- Fenugreek seeds – Helps lower glucose levels.
7. Be Mindful of Portion Sizes
Even healthy foods can raise blood sugar if eaten in excess. Use the plate method:
- ½ plate non-starchy vegetables
- ¼ plate lean protein
- ¼ plate whole grains or starchy vegetables
8. Exercise Regularly
- Physical activity helps muscles use glucose effectively. Aim for:
- 30 minutes of walking daily
- Strength training (2-3 times a week)
- Yoga or stretching for stress management
9. Monitor Your Blood Sugar Levels
- Regular checks help you understand how different foods affect you. Consider using a glucose meter or continuous
glucose monitor (CGM) if advised by your doctor.
10. Get Enough Sleep and Manage Stress
Poor sleep and stress increase cortisol, which raises blood sugar.
- Aim for 7-8 hours of sleep
- Practice deep breathing, meditation, or mindfulness
When to Seek Professional Help?
If you struggle with blood sugar control despite dietary changes, consult a nutritionist or diabetologist. They can create
a personalised meal plan and recommend further tests if needed.
Final Thoughts
Managing blood sugar doesn’t mean giving up all your favourite foods; it’s about making smarter choices. By following
these nutritionist-approved tips, you can maintain stable glucose levels, boost energy, and reduce diabetes-related risks.
Consult a Nutritionist for Personalised Advice
Consult a Nutritionist for Personalised Advice
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(50+ Patients)
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Ganavi K B
clinical nutrition
1 Years • BNYS
Bengaluru
Apollo One Electronic City, Bengaluru
Consult a Nutritionist for Personalised Advice
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(50+ Patients)
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Ganavi K B
clinical nutrition
1 Years • BNYS
Bengaluru
Apollo One Electronic City, Bengaluru
