Pay attention to portion sizes to avoid consuming excessive carbohydrates in one sitting. This applies to all sources of carbohydrates, including whole grains.  

Opt for whole grains like brown rice, quinoa, barley, and oats instead of refined grains like white rice or Maida (refined wheat flour). Whole grains have a lower glycemic index and provide more fibre, which helps in better blood sugar control. 

Include fibre in your diet. Foods high in fibre, such as vegetables, fruits, legumes, and whole grains, can help slow down the absorption of sugar, promoting better blood sugar control.

Make healthy carb choices. Incorporate healthy carbohydrate sources like sweet potatoes, lentils, and beans, but manage the quantity. These foods release glucose more gradually, preventing rapid spikes in blood sugar.

Balance carbs with protein and healthy fats. Combining carbohydrates with lean proteins and healthy fats can help mitigate the impact on blood sugar levels. For example, pair whole grain bread with avocado or have brown rice with grilled chicken.

Minimise the consumption of foods and beverages with added sugars. Opt for natural sweetness from fruits instead. Check for added sugars and choose products with lower glycemic index values. 

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