If you’ve been trying to keep your blood sugar levels in check—whether due to diabetes or simply wanting to feel your best—then you're not alone. With the number of diabetes cases steadily climbing across India, many of us are rethinking our diets and habits. And while medication and exercise are important, what’s on your plate matters just as much.
So, what should you eat to help regulate blood sugar naturally? We spoke to Dr Riya Mhatre, Clincal Dietician, and she shared some brilliant Indian staples and superfoods that can support steady sugar levels—without the fuss.
1. Methi (Fenugreek Seeds)
This age-old Indian remedy has stood the test of time—and for good reason. Methi seeds are rich in soluble fibre, which helps slow down the body’s absorption of sugar and improves how it responds to insulin.
How to add it to your routine:
Soak a teaspoon of methi seeds overnight and drink the water first thing in the morning. You can also use the leaves or seeds in your dals, curries, and even theplas.
2. Leafy Greens (Think Palak, Methi, Sarson)
Greens are a diabetic’s best friend. They’re low in carbs, full of fibre, and loaded with essential nutrients. Plus, they help keep you full without causing sugar spikes.
Where to use them:
Chop them into sabzis, blend them into smoothies, toss them into parathas, or cook them in dals—there’s no shortage of ways.
3. Berries and Jamun (Indian Blackberry)
If you’ve ever snacked on jamun as a child, here’s your excuse to bring it back. Along with berries like strawberries and blueberries, jamun is packed with antioxidants and fibre. Together, they help prevent sudden sugar highs after meals.
Simple ways to eat them:
Add them to your curd, mix into oats or smoothies, or just enjoy them fresh as a snack.
4. Flaxseeds (Alsi) and Nuts
Healthy fats, fibre, and a crunch—what’s not to love? Flaxseeds, along with almonds and walnuts, help slow down digestion and keep your blood sugar levels more stable after meals.
Quick tip:
Grind flaxseeds and sprinkle them into curd, buttermilk, or even your roti dough. As for nuts, a small handful a day is plenty.
5. Pulses and Legumes (Chana, Rajma, Masoor Dal)
Protein-rich and high in fibre, pulses take their time to digest—meaning you’ll feel full for longer and avoid that post-meal sugar rollercoaster.
How to eat them:
From chana masala to rajma chawal, dals to khichdi—most Indian homes already include these. The trick is to make them a regular feature on your plate.
6. Cinnamon (Dalchini)
This humble kitchen spice is more than just a flavour booster. Studies show cinnamon can help lower fasting blood sugar and support better insulin function.
Easy ways to use it:
Add a pinch to your morning chai, sprinkle over porridge, or mix into warm curries.
7. Curd and Fermented Foods
Gut health and blood sugar may seem unrelated, but they’re more connected than you think. Fermented foods like curd, buttermilk, idli, and dosa help maintain a healthy gut, which plays a role in regulating sugar levels.
How to include them:
Pair your meals with a bowl of curd or a glass of chaas. Enjoy fermented snacks like idlis or dosas for breakfast or lunch.