diabetes This is a condition in which your blood sugar (glucose) levels are high. A person usually develops the condition when their pancreas does not make enough insulin or does not make any insulin at all or when their body does not respond to the insulin produced by the pancreas. Managing diabetes is important because chronic high blood sugar can lead to serious health consequences such as kidney disease, neuropathy, retinopathy, and heart disease.

There are different ways to manage diabetes and these include following a diet, exercising and getting good sleep. Following some tips may also help diabetes managementRohan Sehgal shared a video on Instagram in which he explained how eating salad with dal rice can help reduce the rise in your blood sugar.

He says, “Today I am eating 200 grams of freshly cooked white rice, 200 grams of arhar dal and 100 grams of aloo gobi along with 150 grams of salad with salt and lemon. Total about 750 calories. Let’s see what happens.”

A few hours later, he checked his glucose monitor which showed an increase of 28 milligrams. He adds, “This makes me very happy because when I ate the exact same meal but without the salad, my blood sugar levels increased by 36 milligrams. And there is a lot of difference between just eating salad at 28 and 36.

“This means that adding salad to the meal reduced my blood sugar spike by 22%, which isn’t bad and that’s because I added more fiber to the meal.”

Here, see how fiber helps control blood sugar levels.

slows down digestion

Fiber slows down the digestion process, allowing glucose to be released slowly into the bloodstream. This release helps prevent sudden spikes in blood sugar levels, making it easier for people with insulin resistance or diabetes to manage blood sugar.

reduces insulin response

By slowing glucose absorption, fiber helps reduce the body’s insulin response after meals. Decreased demand for insulin means less stress on the pancreas and more stable blood sugar levels which can be beneficial for people with diabetes as well as people trying to prevent diabetes.

increases satiety

High-fiber foods like whole grains, vegetables and beans can keep you satiated for longer. This reduces overeating and frequent consumption of sweet foods, which helps maintain blood sugar levels.

Improve gut health

Fiber nourishes healthy gut bacteria that produce short-chain fatty acids that have a positive effect on glucose metabolism. When you have a healthy gut microbiome, it can help improve insulin sensitivity.

better glycemic control

Soluble fiber forms a gel-like substance in the intestine that slows the absorption of carbohydrates. It helps reduce blood sugar levels after meals, thereby improving overall glycemic control.

glycemic index of foods

High-fiber foods have a low glycemic index, which means they have less of an impact on blood sugar levels. Adding these foods to your diet can help keep blood sugar levels more stable throughout the day.

Reduces risk of type 2 diabetes

A high-fiber diet helps prevent frequent fluctuations in blood sugar which may reduce the risk of developing type 2 diabetes over time. Fiber also improves the overall metabolic health of the body.

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