Healthshots
By Aayushi Gupta
Published July 12, 2024
Chicken, turkey, lean cuts of beef, and tofu provides essential amino acids without excessive fat or carbohydrates, helping to stabilise blood sugar levels.
Dairy, packed with calcium essential for bone health, provides protein and contains fewer calories. Choose low-fat or fat-free options like Greek yoghurt and skim milk to lower insulin resistance.
Consume fruits such as berries, apples, and citrus, which are fibre-rich and have a lower glycemic index. Avoid drinking fruit juices as they are high in sugar and can raise blood sugar.
Incorporating foods such as avocados, dry fruits, seeds, and olive oil provides monounsaturated and polyunsaturated fats that can improve insulin sensitivity when consumed in moderation.
Foods like oats, quinoa, brown rice, and whole wheat products contain fibre that slows down digestion and helps in better blood sugar control.
Non-starchy vegetables such as leafy greens, broccoli, cauliflower, and bell peppers are low in calories and packed with fibre, vitamins, and minerals, making them an ideal food to manage blood sugar levels.
Fibre not only helps in weight loss but also improves insulin resistance. Legumes (beans, lentils), chia seeds, and flaxseeds are rich in soluble fibre, which can help stabilise blood sugar levels.
Fatty fish such as salmon, sardines, and herring are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve insulin sensitivity.
Whole grain foods are packed with vitamins, minerals, and fibre which help maintain steady blood sugar levels and increase satiety, reducing the risk of insulin spikes.