10 ‘must-buy foods’ to control your blood sugar level are…

1. Nuts like walnuts and almonds
2. Chia seeds
3. Millets like kodo, amaranth, ragi
4. Coconut oil and ghee
5. Eggs, chicken
6. Cinnamon, turmeric
7. Fatty fish like tuna, salmon, mackerel
8. Berries
9. Colourful vegetables like spinach, fenugreek, cabbage, carrots, broccoli, bell peppers
10. Flaxseed oil

Is it true?

Veena V, chief clinical dietician, Aster Whitefield Hospital, Bengaluru said such foods do not cause a sugar spike and, hence, help in countering insulin resistance, a condition where the body is unable to regulate insulin levels that is pertinent for controlling blood sugar levels. “These foods are part of healthy complex carbohydrates. They also contain antioxidant properties that are not harmful and their consumption would not worsen the body’s condition. It is also important to move away from simple to complex carbohydrates and foods with low glycemic index,” said Veena.

The control of insulin resistance additionally depends on the quantity and timing of food consumption, which has to be integrated with healthy exercise and activity. “While these foods are important in controlling insulin resistance, their efficacy depends on the overall consumption pattern and their quality,” said Veena.

Are these foods effective? (Source: Getty Images/Thinkstock)

According to her, nutrient-dense foods like nuts, seeds, and leafy greens can help in managing insulin resistance by supplying essential nutrients that support metabolic health. “Foods like coconut oil, ghee, and fatty fish provide healthy fats, particularly omega-3 fatty acids, which have anti-inflammatory properties. These fats can improve insulin sensitivity by reducing inflammation, which is often linked to insulin resistance,” said Veena.

Foods such as millets, chia seeds, and vegetables, are rich in dietary fibre. “Fibre slows the absorption of sugar into the bloodstream, helping to prevent spikes in blood sugar levels,” said Veena.

 

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According to Veena, eggs and chicken are excellent sources of high-quality protein, which can help in stabilising blood sugar levels. Protein promotes satiety, and will reduce overeating or snacking.

“It’s very important to consume healthy foods in appropriate portions and proper time as part of a balanced diet. Overconsumption, even of healthy foods, can lead to weight gain, which may worsen insulin resistance,” said Veena.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.