Blood sugar management is essential, particularly with instances of diabetes rising throughout India. Together with medicine and way of life, a balanced weight-reduction plan performs a big function in sustaining regular sugar ranges. So, what are some frequent 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 include soluble fibre that slows sugar absorption and improves insulin operate, mentioned Dr Panda.
The right way 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 on.)
These are low-carb, high-fibre greens wealthy in nutritional vitamins and minerals that assist blood sugar steadiness and total well being.
The right way to use: Use in sabzis, parathas, dals, and smoothies.
Right here’s what can assist (Photograph: Freepik)
Berries and jamun (Indian Blackberry)
Berries like strawberries and blueberries, plus the Indian jamun, are wealthy in antioxidants and fibre and assist scale back blood sugar spikes, mentioned Dr Panda.
The right way to use: Eat recent as snacks or add to curd and breakfast dishes.Story continues beneath this advert
Flaxseeds (Alsi) and nuts
Flaxseeds, almonds, and walnuts present wholesome fat and fibre that sluggish digestion and hold blood sugar steady.
The right way to use: Grind flaxseeds and add to buttermilk, curd, or roti dough. Snack on a small handful of nuts day by day.
Pulses and legumes (Chana, Rajma, Masoor Dal, and so on.)
Filled with protein and fibre, pulses digest slowly and stop sugar spikes after meals, mentioned Dr Panda.
The right way to use: Commonly embrace dals and beans in your meals.Story continues beneath this advert
Cinnamon (Dalchini)
In response to Dr Panda, cinnamon is a spice that may assist decrease fasting blood sugar and enhance insulin sensitivity.
The right way to use: Add a pinch to chai, oats, or curry dishes.
Curd and fermented meals
Conventional Indian fermented meals, akin to curd, buttermilk, idli, and dosa, promote intestine well being, which in flip helps blood sugar management.
The right way to use: Embrace a serving of curd or buttermilk with meals and revel in fermented snacks.Story continues beneath this advert
Sensible suggestions for the most effective outcomes
*All the time 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 can assist you handle blood sugar ranges naturally. “From methi seeds and leafy greens to pulses, cinnamon, and fermented meals, these are simple to seek out and easy so as to add to your meals,” mentioned Dr Panda.Story continues beneath this advert
DISCLAIMER: This text is predicated on data from the general public area and/or the consultants we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
