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We are in the middle of Navratri celebrations, and many of you must be observing a fast during this auspicious time. Due to the dietary restrictions and altered food patterns, it is possible that blood sugar levels could fluctuate. Therefore, it is important to incorporate certain foods in your diet, that will help regulate these fluctuations, and boost overall health and wellbeing.
While fasting allows the digestive system to recuperate and detoxify, it could also adversely impact one’s health, especially if the person is diabetic. The insulin levels in the body could take a hit due to not eating properly, and this is where foods rich in vitamin C, antioxidants, protein, and fiber, could facilitate in controlling the blood sugar levels.
Here are three foods to help you regulate blood sugar levels during Navratri:
Legumes such as beans, lentils, chickpeas and soybeans, are a good source of protein, folate, magnesium, and potassium. These properties promote overall heart health, regulate blood sugar levels, and increase energy levels.
Legumes also contain antioxidants, which will reduce inflammation, and manage insulin levels. You can make paratha using rajgira flour and moong dal, or make lentil soup.
2. Green vegetables
Green vegetables such as broccoli and spinach are packed with nutrients, and contain iron, vitamin C, fibre, protein, calcium, selenium, and magnesium. It can help prevent damage caused by the blood vessels in diabetic patients, due to the presence of the compound called ‘sulforaphane’ in green vegetables, especially broccoli.
As per research published by the journal Science Translational Medicine, sulforaphane produces enzymes which protect blood vessels and reduce the number of molecules that can damage cells. These vegetables can be eaten in roasted form, included in savoury dishes, and used to make soup.
Vitamin C and fiber rich fruits such as strawberry, orange, kiwi, cherries, and jamun, provide a host of health benefits to the body. These fruits fall low on the GI index, and are loaded with fibre, potassium, vitamin C, polyphenols, and serotonin.
This nutritional profile is beneficial for regulating blood sugar levels, as the antioxidant properties of these fruits can help manage the insulin fluctuations in the body.
So, ladies, regulate your blood sugar levels this Navratri, by adding these foods to your diet.