Certain foods can help stabilize our blood sugar levels, while others can make the blood sugar less stable. An individual can manage their blood sugar and insulin levels by eating a balanced diet. Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares an exhaustive list of ten foods that can help manage blood sugar levels.
1. Bitter Gourd (Karela)
Karela is a bitter vegetable used in Indian traditional medicinal science for the treatment of diabetes. The compounds in this fruit improve insulin sensitivity and also control blood glucose. This vegetable contains polypeptide-p, which is known to act as an insulin analogue that lowers blood sugar.
Tip: You can start with karela juice in the morning, or you can prepare a stir-fried karela recipe with minimal use of oil and spices.
2. Fenugreek Seeds (Methi)
Fenugreek seeds are full of soluble fiber, which reduces sugar absorption in the blood. Fenugreek seeds are very commonly used in Indian cooking and are an excellent food for keeping blood sugar under control.
Tip: Soak one teaspoon of fenugreek seeds overnight, drink that water, and chew on the seeds in the morning. Or mix ground fenugreek powder into roti or curries to subtly enhance flavor.
3. Indian Gooseberry (Amla)
Amla is rich in antioxidants, especially Vitamin C, that enhance pancreatic function and keep the blood glucose level under control. It also forms a vital part of Ayurveda to enhance immunity and maintain the blood glucose level.
Tip: Take the fresh amla juice mixed with turmeric in the morning, or have it raw. Amla Chutney also does well with food.
4. Jackfruit Flour
This jackfruit flour is a low glycemic substitute for normal flour and is a new emerging ingredient in diabetic diets. The good fiber content is retained in this flour. It helps minimize sugar absorption and can be replaced easily in traditional recipes.
Tip: Add some portion of jackfruit flour to the place of regular wheat flour in chapatis’ preparation.
5. Chana (Chickpeas)
With high fiber and protein, chickpeas slow the absorption of glucose into the blood, and chana also scores low on the glycemic index, thus recommended for controlling blood sugar.
Tip: Add boiled chickpeas to your salads or make a simple chana masala. Roasted chana makes a healthy, portable snack option.
6. Curry Leaves
Curry leaves are one of the underused but potent herbs for diabetes control. They have antioxidants and other compounds that help to reduce blood glucose levels. Therefore, they must be included in Indian kitchens.
Tip: Chew a few fresh curry leaves in the morning or add them to tempering in dals and curries to enhance flavor and boost health.
7. Drumsticks (Moringa)
Drumsticks: These are widely used in addition to sambar and curries in South Indian cuisine. They are a rich source of vitamin C, magnesium, and fiber, which have the following beneficial effects on blood glucose. Moringa leaves and pods: Enhance insulin sensitivity and reduce the post-prandial increase of blood glucose levels. Cooking Tips: Add drumsticks to your sambar or stir-fry them with a few spices. You can also include dried moringa powder in smoothies or juices.
8. Turmeric with Black Pepper
Turmeric is another very important spice in Indian food that has potent anti-inflammatory effects and helps regulate blood sugar levels. Black pepper enhances absorption in the body, boosting the effects of turmeric even further on glucose control.
Dose: Drink a glass of warm water with a pinch of turmeric and black pepper in the morning. You can also use fresh turmeric in dals, curries, or even a turmeric latte.
9. Jamun (Indian Blackberry)
Jamun, or Indian blackberry, is said to control the blood sugar level. Its seeds contain jamboline, a chemical that slows the starch-to-sugar conversion and, hence, does not allow sudden spikes.
Tip: During the jamun season, eat fresh fruits. Dried seed powder of jamun can also be taken with water by those who want to take it regularly.
10. Dalchini (Cinnamon)
As a spice commonly used in Indian sweets, teas, and curries, cinnamon helps increase the sensitivity of cells to allow better absorption of glucose and, therefore, keeps blood sugar at an even level.
Tip: Add a pinch of cinnamon powder to your chai or sprinkle it over your breakfast oats. You can even add a stick of cinnamon to curries or rice dishes for that added hint of sweetness and health benefits.
The Bottomline
These traditional and available Indian foods are natural channels for controlling blood sugar without compromising taste. To maximize utilization, balance portions and time meals, and combine high fiber foods with protein to get the most out of controlling blood sugar levels, along with lifestyle changes, these natural Indian additions to the diet can make all the difference in blood glucose levels and overall health. For customized nutritional tips – CLICK HERE.
