No sugar, still diabetic? Here’s why

I often hear, “Doctor, I don’t touch sugar, how did this happen to me?”

The answer lies in understanding how our body processes food.

Diabetes doesn’t come only from eating sugar or desserts. Everyday staples like rice, chapati, ragi, and even fruits are broken down into glucose once digested.

For the body, glucose is glucose — whether it comes from a spoon of sugar or a bowl of rice.

If insulin is not sufficient, or if the body is resistant to insulin’s action, this glucose starts to build up in the blood, leading to high sugar levels.

There are also other important factors beyond diet. A strong family history, excess weight around the abdomen, lack of physical activity, stress, and sleep disturbances all add to the risk.

This is why diabetes can develop even in someone who believes they are “eating healthy” simply by avoiding sweets.

So what should one eat when almost everything seems to raise sugar?

The answer is balance, not elimination.

A simple and practical method is to divide your plate thoughtfully.
Half the plate should be filled with non-starchy vegetables like spinach, beans, cucumber, or cabbage, which are rich in fiber and do not cause sugar spikes.
One-quarter of the plate should have protein sources — dals, eggs, paneer, curd, chana, or fish — which help slow sugar absorption and keep you satisfied for longer.
The remaining quarter can be healthy carbohydrates like brown or red rice, whole wheat chapati, oats, quinoa, or ragi.

The way food combinations are made also matters. Pairing carbohydrates with protein or healthy fats reduces sudden sugar surges. This is connected to the concept of glycemic index — foods with a lower GI raise sugars more gradually and are friendlier for diabetes management.

Living with diabetes is not about cutting everything you enjoy, but about making smart choices and learning balance.

At Dhee, we help you understand these principles and apply them in your daily life. Whether it is planning meals, managing medicines, or building sustainable routines, our goal is to make diabetes care simple and practical.

FAQs

1. If I don’t eat sugar, why are my sugars still high?

Because rice, roti, fruits, milk — all break down into glucose. Avoiding sweets alone is not enough; it’s about overall diet, lifestyle, and how your body uses insulin.

2. Should I stop eating rice completely?

No. Rice in small portions, especially paired with vegetables and protein, can be part of your diet. Switching to brown or red rice can help as they release sugar more slowly.

3. Can I eat fruits if I have diabetes?

Yes. Fruits like apple, guava, papaya, pear, and are good choices. Avoid fruit juices and limit high-sugar fruits like mangoes or bananas to small portions.

4. Are millets better than rice and wheat?

Millets like ragi, foxtail, or jowar have more fiber and lower glycemic index, so they are often better than polished rice. But portion size still matters.

5. Do I need to avoid chapati too?

No. Whole wheat or multigrain chapatis can be taken in moderation. Pairing them with vegetables and protein reduces sugar spikes.

6. Will I need lifelong medicines if I have diabetes?

Not always. In early stages, lifestyle changes can sometimes keep sugars under control. But if medicines are needed, they help protect your heart, kidneys, eyes, and nerves from diabetes damage.