Combat high blood sugar levels with expert-approved superfoods

Insulin resistance is a disorder that causes the bodys cells to become less sensitive to the insulin hormone which raises blood sugar levels and increases the chance of developing type 2 diabetes The management and potential reversal of insulin resistance are greatly influenced by diet Especially when it comes to this illness superfoods can be great allies Dr Shuchi Sharma chief dietician at Sahyadri Hospital Pune shares a list of superfoods that can help fight insulin resistanceAntioxidants especially anthocyanins which are abundant in berries like raspberries strawberries and blueberries have been demonstrated to enhance insulin sensitivity These berries are also a great source of fiber flavonoids and vitamin C Eating berries helps lower inflammation and oxidative stress two factors that lead to insulin resistanceLeafy veggies like spinach are packed with magnesium which is crucial for insulin signaling These greens also provide vitamins A C and K along with folate iron and calcium Increased intake of leafy greens has been associated with a lower risk of type 2 diabetes due to their high polyphenol contentNuts and seeds such as walnuts almonds flaxseeds and chia seeds can include protein fiber and healthy fats that help control blood sugar levels They are abundant in antioxidants magnesium and omega3 fatty acids Consuming nuts and seeds on a regular basis has been demonstrated to improve lipid profiles and lower insulin resistance indicators Including a small amount of nuts or seeds in your meals or snacks might be a simple approach to increase your consumption of these healthful nutrientsWhole grains such as oats quinoa barley and red rice contain high amounts of fiber and essential nutrients that help regulate blood sugar Whole grains have a low glycemic index and help improve insulin sensitivity and reduce the risk of developing type 2 diabetes Incorporating whole grains into your diet can provide sustained energy and better glycemic controlFatty fish including salmon mackerel sardines and trout are rich in omega3 fatty acids which have antiinflammatory properties These fish also provide protein vitamin D and selenium Omega3 fatty acids improve insulin sensitivity and reduce inflammation which is crucial for managing insulin resistanceHigh in fibre and protein legumes including black beans peas and lentils and chana help regulate blood sugar They are also excellent providers of potassium magnesium iron and folate Consuming legumes is associated with decreased blood glucose levels and enhanced insulin sensitivity A varied diet rich in legumes can help control blood sugar levels and supply essential nutrients for good healthCinnamon contains compounds that mimic insulin and increase glucose uptake by cells It is rich in polyphenols and antioxidants Research have shown that cinnamon can lower fasting blood glucose levels and improve insulin sensitivity Adding cinnamon to your meals such as in oatmeal or smoothies can enhance the flavor and provide these health benefitsGarlic contains allicin which has antiinflammatory and antioxidant properties It is also a good source of vitamins B6 and C manganese and selenium Garlic consumption has been associated with improved insulin sensitivity and lower blood glucose levels Incorporating garlic into your cooking can enhance the taste of your dishes while supporting metabolic healthTurmeric Haldi particularly its active ingredient curcumin has potent antiinflammatory and antioxidant effects Turmeric is also a good source of manganese iron and vitamin B6 Curcumin has been shown to improve insulin sensitivity and reduce inflammation markers Use turmeric haldi in your cooking or take a curcumin supplement to benefit from this powerful spice Itrsquos a staple in Indian kitchens often used in curries dals and golden milk haldi doodhAvocado is high in monounsaturated fats which help improve lipid profiles and insulin sensitivity It also provides potassium fiber and vitamins C E and K Regular consumption of avocado is linked to better glycemic control and improved insulin sensitivity Adding avocado to your salads sandwiches or smoothies can be a delicious way to incorporate this superfood into your dietAlso read 1 in 9 Indians at risk of developing cancer most are preventable Experts