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Learn about Type 2 Diabetes

HOW TO COOK

|Health›Diabetes Care

How to Keep Diabetes Under Control: Simple Changes in Your Cooking and Diet

Diet and nutrition3 min read

After a diabetes diagnosis, you don't have to give up your favorite foods. Cut the carbohydrates in them, add fiber and protein, and keep taking your medication. Your sugar levels can come under control.

A plate of grilled chicken, brown rice and fresh vegetables with a cup of green tea
Tip 1

Add Leafy Greens and Spices

  • Boil spinach or fenugreek (methi) leaves and use the cooking liquid in your dishes to bring down the carbs.
  • Add greens and vegetables to everyday curries like dal. Try spinach dal, moringa dal, methi dal or mixed vegetable dal, and cook the vegetables directly in the dal. Keep the spice level low so you can enjoy more of these vegetable-rich dishes.
  • Season with cumin, turmeric, ginger, garlic, coriander and curry leaves, and cook in smaller quantities.
  • Eating vegetable curries and leafy greens more often lowers your regular carbohydrate intake and makes food easier to digest.
Spinach, turmeric, ginger, garlic and spices
Tip 2

Control Portions and Timing

  • Split your meal into two parts with a gap of about 3 hours between them.
  • The gap gives your body's natural insulin time to handle each portion.
  • Avoid sudden breaks from your diet. If you break your diet or your sugar spikes, read this to get back on track fast.
  • Swap coffee for green tea.
A balanced plate, a 3-hour timer and a cup of green tea
Tip 3

Change How You Cook and Choose Food

  • If you love chicken and vegetables and cravings run high, keep meals light and filling to hold the carbs down.
  • Don't eat nuts on their own. Mix them into vegetables or a little chicken.
  • Cook liquid-rich or boiled dishes in a pressure cooker instead of frying for fewer carbs and fewer sugar spikes.
A pressure cooker with fresh vegetables

The takeaway

Follow these simple diet corrections and the precautions your doctor advises, and you can keep diabetes in check.

Medical disclaimer: This article is general information and is not medical advice. Talk to your doctor or a registered dietitian before changing your diet or medication.

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