Winter Superfoods for Blood Sugar Management

By : Dr. Madhura MBBS, MD, PDCC

Fenugreek (Methi) Seeds and Leaves Consume a teaspoon of overnight-soaked fenugreek seeds in a glass of water in the morning. It can help lower sugar levels and improve insulin sensitivity. Add fresh methi leaves to curries, parathas, or soups to boost blood sugar control.

Indian Gooseberry (Amla) Add a glass of fresh amla juice or raw amla to your diet and have it on an empty stomach. Amla’s high vitamin C and antioxidants lower blood sugar, reduce oxidative stress and improve insulin resistance.

Turmeric (Haldi) Turmeric in daily cooking or turmeric milk can enhance both immunity and blood sugar management. Curcumin, turmeric’s active compound, lessens inflammation, which is beneficial for insulin resistance.

Bitter Gourd (Karela) Regular consumption of Karela as juice or a side dish supports effective glucose management. It contains compounds that mimic insulin. Thus helping to control sugar levels.

Cinnamon (Dalchini) Add Cinnamon to tea, smoothies, or oatmeal to support blood sugar control. It helps cells absorb glucose better and helps slow carb absorption.

Nuts and Seeds Consume nuts like almonds and walnuts as snacks between meals. These slow down glucose absorption, keeping your blood sugar stable. You can add chia and flax seeds to yogurt or smoothies. These seeds help enhance insulin sensitivity.

Root Vegetables (Carrots, Beets) Root veggies like carrots, radishes, beets, etc, have a low glycemic impact and provide essential vitamins. Their fiber aids digestion and stabilizes blood sugar. Include them in your sabjis and salads as a healthy option.

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