Blood sugar management is essential, particularly with instances of diabetes rising throughout India. Together with treatment and way of life, a balanced weight-reduction plan performs a big position in sustaining regular sugar ranges. So, what are some widespread meals that may assist handle blood sugar naturally? We turned to Dr Rajeshwari Panda, head of the dietetics division, Medicover Hospital, Kharghar, Navi Mumbai.
A well known superfood in India, methi seeds comprise soluble fibre that slows sugar absorption and improves insulin perform, stated Dr Panda.
Tips on how to use: Soak one teaspoon in a single day and drink the water within the morning, or add methi leaves/seeds to dals and sabzis.
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Leafy greens (Palak, Methi, Sarson, and so forth.)
These are low-carb, high-fibre greens wealthy in nutritional vitamins and minerals that help blood sugar steadiness and general well being.
Tips on how to use: Use in sabzis, parathas, dals, and smoothies.
Right here’s what will help (Photograph: Freepik)
Berries and jamun (Indian Blackberry)
Berries like strawberries and blueberries, plus the Indian jamun, are wealthy in antioxidants and fibre and assist cut back blood sugar spikes, stated Dr Panda.
Tips on how to use: Eat recent as snacks or add to curd and breakfast dishes.
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Flaxseeds (Alsi) and nuts
Flaxseeds, almonds, and walnuts present wholesome fat and fibre that gradual digestion and hold blood sugar secure.
Tips on how to use: Grind flaxseeds and add to buttermilk, curd, or roti dough. Snack on a small handful of nuts every day.
Pulses and legumes (Chana, Rajma, Masoor Dal, and so forth.)
Filled with protein and fibre, pulses digest slowly and forestall sugar spikes after meals, stated Dr Panda.
Tips on how to use: Repeatedly embrace dals and beans in your meals.
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Cinnamon (Dalchini)
In response to Dr Panda, cinnamon is a spice that may assist decrease fasting blood sugar and enhance insulin sensitivity.
Tips on how to use: Add a pinch to chai, oats, or curry dishes.
Curd and fermented meals
Conventional Indian fermented meals, similar to curd, buttermilk, idli, and dosa, promote intestine well being, which in flip helps blood sugar management.
Tips on how to use: Embrace a serving of curd or buttermilk with meals and revel in fermented snacks.
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Sensible suggestions for the very best outcomes
*At all times mix carbs (rice, roti) with protein and fibre (dal, greens, curd).
*Drink loads of water in the course of the day.
*Take a brief stroll after meals.
*Keep away from sugary and processed meals.
*Eat small, balanced meals often to keep away from sudden sugar spikes.
Incorporating these on a regular basis meals and Indian superfoods into your weight-reduction plan will help you handle blood sugar ranges naturally. “From methi seeds and leafy greens to pulses, cinnamon, and fermented meals, these are simple to search out and easy so as to add to your meals,” stated Dr Panda.
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DISCLAIMER: This text relies on info from the general public area and/or the specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
