ByZarafshan Shiraz, New Delhi

Maintaining secure blood sugar ranges is essential for total health the place common consumption of high-sugar and carbohydrate meals is a danger issue for creating diabetes afterward in life, particularly if there's a household historical past of diabetes. Incorporating the precise meals into your food plan can play a pivotal position in attaining a steadiness.

In an interview with HT Lifestyle, Dr Lalitha Palle, Founder of Moder/ate & ForMen, suggested to deal with nutrient-dense choices that will not trigger abrupt blood sugar spikes and crashes and urged some Indian meals that don't elevate blood sugar -

1. Switch from white rice to crimson or brown rice or quinoa. The crimson/brown rice might have the identical energy however won't spike your post-meal blood sugar as a lot.
2. Incorporate millet / jowar flour as an alternative of maida.
3. Include as many lentils and beans as kidney beans and black beans as they don't trigger important blood sugar spikes.
4. Add dals like Channa Dal and Moong dal to the food plan to the extent potential.
5. Include leafy greens like spinach and kale and antioxidant-packed berries reminiscent of blueberries and raspberries supply nutritional vitamins and fiber with out inflicting spikes in blood sugar.
6. Avocados if out there and nuts like almonds and walnuts and olive oil present wholesome fat, contributing to secure blood sugar ranges.
7. Salmon, wealthy in omega-3 fatty acids, helps coronary heart well being with minimal influence on blood sugar.
8. Cauliflower and broccoli are versatile, low-carb substitutes, whereas chia seeds supply sustained power with out spikes.
9. Garlic's potential in regulating blood sugar provides flavour to meals.
10. Eggs and Greek yogurt, excessive in protein, are low-carb choices selling secure blood sugar.

She added, “Most importantly, while having meals, make sure that you get the order right. Eat the salad/ veggies first followed by proteins and fats. Carbs and sugars must be had last. In addition to these foods, moderation is key to maintaining a balanced diet. Unique product like moder/ate will also help in reducing the amount of sugars and carbs entering the body. It can be a valuable asset on your journey toward optimal health, while yet consuming your favorite foods.”

Bringing her experience to the identical, Miloni Bhandari, Clinical Dietician and Functional Nutritionist at Surya Mother and Child Super Specialty Hospital in Pune added to the listing and beneficial -

1. Leafy Greens: Spinach, kale, and lettuce are low in carbohydrates and excessive in important vitamins.
2. Broccoli: Packed with fiber and antioxidants, broccoli is a superb selection for blood sugar management.
3. Avocado: Rich in wholesome fat and fiber, avocados have minimal influence on blood sugar.
4. Berries: Fresh berried reminiscent of, blueberries, strawberries, and raspberries comprise antioxidants and are decrease in sugar in comparison with many fruits.
5. Nuts: Walnuts, almonds and pistachios present wholesome fat and protein with out inflicting blood sugar spikes.
6. Chia Seeds: High in fiber and omega-3 fatty acids, chia seeds assist stabilize blood sugar ranges.
7. Greek Yogurt: Organic, protein-packed Greek yogurt has a decrease carbohydrate content material than common yogurt. It is crucial to decide on correctly after studying the dietary info and look out for added sugars.
8. Fish: Salmon, mackerel, and sardines supply omega-3 fatty acids and protein with out affecting blood sugar.
9. Eggs: A flexible and protein-rich choice, eggs do not considerably influence blood sugar ranges.
10. Olive Oil: The monounsaturated fat in olive oil make it a heart-healthy selection with out elevating blood sugar.
11. Cauliflower: A low-carb different, cauliflower can be utilized in varied dishes with out affecting blood sugar.
12. Cinnamon: This spice might improve insulin sensitivity, serving to regulate blood sugar ranges.
13. Celery: Celeries have destructive energy and enormously support in regulatory blood sugar ranges.
14. Cucumbers: A nutritious meals with a high-water content material and fewer energy, cucumbers act as the proper snack.

Incorporating these meals into your food plan can contribute to secure blood sugar management and promote total well-being. Always seek the advice of with a healthcare skilled for personalised dietary recommendation.