A clinical nutrition expert has highlighted five powerful carb options that can help people with diabetes and prediabetes stabilise their blood sugar naturally. Instead of completely cutting out carbohydrates, choosing the right ones may support smoother glucose release, better insulin response and more sustained energy throughout the day.
For many individuals managing diabetes, carbs often feel confusing or risky. However, nutritionist Khushi Chhabra explains in a recent social media update that switching to smarter, fibre-rich carbs can significantly reduce sugar spikes. She emphasises that jowar, quinoa, oats, ragi and sweet potato are far more beneficial than refined options like white rice, bread and wheat rotis. According to her, these swaps alone may lower glucose fluctuations by up to 30–50%.
Here’s how each of these nutrient-dense carbs supports better metabolic health:
1. Jowar
Jowar provides polyphenols and resistant starch, both of which promote slower glucose absorption. The high fibre content keeps you full for longer and helps improve overall insulin sensitivity.
2. Quinoa
Quinoa is a complete protein source rich in fibre and magnesium. These nutrients enhance cellular insulin response and allow a gradual release of glucose into the bloodstream.
3. Oats
Oats contain beta-glucan, a soluble fibre that slows digestion and prevents rapid blood sugar spikes. This makes oats a great choice for satiety and long-term gut health.
4. Ragi
Ragi is naturally gluten-free and high in calcium, amino acids and fibre. Its lower glycemic load helps reduce cravings and supports more stable sugar levels compared to wheat-based rotis.
5. Sweet Potato
Sweet potato offers beta-carotene and anthocyanins—powerful antioxidants that reduce inflammation and encourage steadier insulin activity. It produces a gentler blood sugar response than potatoes or refined grains.
Chhabra encourages people with diabetes and prediabetes to make these small, consistent carb swaps to notice meaningful improvements. She explains that choosing complex carbs can boost energy, reduce cravings, balance insulin resistance and support long-term metabolic health—all without avoiding carbohydrates entirely.