Insulin resistance is a disorder that causes the body`s cells to become less sensitive to the insulin hormone, which raises blood sugar levels and increases the chance of developing type 2 diabetes. The management and potential reversal of insulin resistance are greatly influenced by diet. Especially when it comes to this illness, superfoods can be great allies. Dr Shuchi Sharma, chief dietician at Sahyadri Hospital, Pune shares a list of superfoods that can help fight insulin resistance:
Antioxidants, especially anthocyanins, which are abundant in berries like raspberries, strawberries, and blueberries, have been demonstrated to enhance insulin sensitivity. These berries are also a great source of fiber, flavonoids, and vitamin C. Eating berries helps lower inflammation and oxidative stress, two factors that lead to insulin resistance.
Leafy veggies like spinach, are packed with magnesium, which is crucial for insulin signaling. These greens also provide vitamins A, C, and K, along with folate, iron, and calcium. Increased intake of leafy greens has been associated with a lower risk of type 2 diabetes due to their high polyphenol content.
Nuts and seeds, such as walnuts, almonds, flaxseeds, and chia seeds, can include protein, fiber, and healthy fats that help control blood sugar levels. They are abundant in antioxidants, magnesium, and omega-3 fatty acids. Consuming nuts and seeds on a regular basis has been demonstrated to improve lipid profiles and lower insulin resistance indicators. Including a small amount of nuts or seeds in your meals or snacks might be a simple approach to increase your consumption of these healthful nutrients.
Whole grains such as oats, quinoa, barley and red rice contain high amounts of fiber and essential nutrients that help regulate blood sugar. Whole grains have a low glycemic index and help improve insulin sensitivity and reduce the risk of developing type 2 diabetes. Incorporating whole grains into your diet can provide sustained energy and better glycemic control.
Fatty fish, including salmon, mackerel, sardines, and trout, are rich in omega-3 fatty acids, which have anti-inflammatory properties. These fish also provide protein, vitamin D and selenium. Omega-3 fatty acids improve insulin sensitivity and reduce inflammation, which is crucial for managing insulin resistance.
High in fibre and protein, legumes including black beans, peas, and lentils and chana help regulate blood sugar. They are also excellent providers of potassium, magnesium, iron, and folate. Consuming legumes is associated with decreased blood glucose levels and enhanced insulin sensitivity. A varied diet rich in legumes can help control blood sugar levels and supply essential nutrients for good health.
Cinnamon contains compounds that mimic insulin and increase glucose uptake by cells. It is rich in polyphenols and antioxidants. Research have shown that cinnamon can lower fasting blood glucose levels and improve insulin sensitivity. Adding cinnamon to your meals, such as in oatmeal or smoothies, can enhance the flavor and provide these health benefits.
Garlic contains allicin, which has anti-inflammatory and antioxidant properties. It is also a good source of vitamins B6 and C, manganese, and selenium. Garlic consumption has been associated with improved insulin sensitivity and lower blood glucose levels. Incorporating garlic into your cooking can enhance the taste of your dishes while supporting metabolic health.
Turmeric (Haldi), particularly its active ingredient curcumin, has potent anti-inflammatory and antioxidant effects. Turmeric is also a good source of manganese, iron, and vitamin B6. Curcumin has been shown to improve insulin sensitivity and reduce inflammation markers. Use turmeric (haldi) in your cooking or take a curcumin supplement to benefit from this powerful spice. It’s a staple in Indian kitchens, often used in curries, dals, and golden milk (haldi doodh).
Avocado is high in monounsaturated fats, which help improve lipid profiles and insulin sensitivity. It also provides potassium, fiber, and vitamins C, E, and K. Regular consumption of avocado is linked to better glycemic control and improved insulin sensitivity. Adding avocado to your salads, sandwiches, or smoothies can be a delicious way to incorporate this superfood into your diet.
Also read: 1 in 9 Indians at risk of developing cancer, most are preventable: Experts
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