Diet for Glycemic Control: 3 Core Principles

A core part of diabetes care revolves around “eating,” but many people with diabetes fall into misconceptions like “cutting out all sugar entirely” or “only eating whole grains.” In fact, the key lies in these three principles: First, mix refined and whole-grain staples—for example, add 1/3 brown rice or oats to white rice to prevent sharp blood sugar spikes. Second, choose the right types of protein: Have one egg and a cup of low-fat milk daily, paired with fish, shrimp, or lean meat—these are better for you than fried soy products. Third, prioritize leafy green vegetables: Spinach, lettuce, and similar veggies are high in volume but low in calories; eat a fist-sized portion per meal for satiety while controlling sugar. Remember: Dietary care isn’t about being an “ascetic”—it’s about building small, scientifically balanced habits.