7 Indian Foods to Help Control Blood Sugar Levels

In the quest for effective diabetes management and blood sugar control, diet plays a pivotal role.

While modern medicine offers a range of treatments, traditional foods have long been revered for their natural ability to support metabolic health.

With its array of spices, herbs and grains, Indian cuisine offers numerous options that can help regulate blood sugar levels.

From ancient remedies to contemporary dietary practices, the flavours and ingredients of Indian cooking not only tantalise the taste buds but also provide valuable health benefits.

We look at seven Indian foods that can help control blood sugar levels.

Amla

Also known as Indian gooseberry, amla is a small, vibrant green fruit packed with an impressive range of nutrients and health benefits.

Revered in traditional Indian medicine for centuries, amla is particularly renowned for its potent immunity-boosting properties.

This superfood is rich in Vitamin C, antioxidants, and essential minerals, making it a powerful ally in promoting overall health.

For individuals managing diabetes, amla has certain advantages.

It is an excellent source of dietary fibre, which plays a crucial role in regulating blood sugar levels by slowing the absorption of sugar into the bloodstream.

Additionally, amla contains chlorogenic acid, a compound that further aids in blood sugar control by inhibiting the absorption of carbohydrates and reducing the glycemic response after meals.

Regular consumption of amla can therefore contribute to better blood sugar management, making it a valuable addition to a diabetic-friendly diet.

Poha

Flattened rice, commonly known as poha, is a beloved breakfast staple across India, enjoyed for its light yet satisfying texture and versatile flavour.

This traditional dish is prepared in various regional styles, often garnished with spices, vegetables, and herbs to create a flavorful meal that’s both nourishing and delicious.

But poha is not just loved for its taste and easy preparation, it also offers lots of health benefits, particularly for those managing diabetes.

One of the key reasons poha is ideal for diabetics is its high fibre content.

The fibre in flattened rice plays an essential role in moderating the digestion and absorption of carbohydrates.

This leads to a slower and steadier release of sugar into the bloodstream, helping to prevent sudden spikes in blood sugar levels.

Chana Daal

Chana daal has long been a staple in Indian cuisine.

Research by the Indian Institute of Chemical Technology (IICT) suggests that chana daal may also play a crucial role in lowering the risk of diabetes.

The study highlights that consuming chana daal can effectively reduce blood sugar spikes following the consumption of a starchy meal.

This effect is attributed to its low glycemic index, which means it causes a slower, more gradual increase in blood glucose levels.

This makes it a particularly beneficial food for individuals managing diabetes or those at risk of developing the condition.

The legume’s high fibre content and complex carbohydrates contribute to its ability to regulate blood sugar by slowing the digestion and absorption of carbohydrates.

Pearl Millet

Bajra, also known as pearl millet, is a nutrient-dense grain that offers significant health benefits, particularly for individuals managing diabetes.

One of the key advantages of bajra is its high fibre content, which plays an essential role in controlling blood sugar levels.

Its fibre content slows down the digestion and absorption of carbohydrates, leading to a gradual release of glucose into the bloodstream.

This slow and steady process helps prevent the sharp spikes in blood sugar that can be harmful to diabetics.

In addition to its fibre, bajra contains slowly digestible starch.

Unlike rapidly digestible carbohydrates that cause quick surges in blood sugar, this type of starch is broken down more slowly by the body, further contributing to sustained energy levels and better blood sugar management.

Fenugreek Seeds

Fenugreek seeds are rich in soluble fibre, which plays a vital role in regulating blood sugar levels.

This soluble fibre forms a gel-like substance in the digestive tract, which slows down the digestion and absorption of carbohydrates.

Due to this, glucose is gradually released into the bloodstream, helping to prevent sudden spikes in blood sugar levels.

Regular consumption of fenugreek seeds can be particularly effective in alleviating blood sugar levels and improving symptoms in individuals with both type 1 and type 2 diabetes.

For those with type 2 diabetes, fenugreek can enhance insulin sensitivity, thereby aiding in better glucose management.

In type 1 diabetes, fenugreek has been found to help reduce fasting blood sugar levels and improve overall glycemic control.

Bitter Gourd

Bitter gourd, also known as karela, is a powerful natural remedy for managing blood sugar levels, particularly for individuals with diabetes.

This food contains several active compounds, such as polypeptide-p, vicine, and charantin, which have been shown to have insulin-like properties.

These compounds work together to lower blood glucose levels by promoting the uptake of glucose into cells and improving insulin sensitivity.

Additionally, bitter gourd stimulates the pancreas to release more insulin, which helps regulate blood sugar more effectively.

The high fibre content also slows the digestion of carbohydrates, preventing sudden spikes in blood sugar.

Regular consumption of bitter gourd, whether as juice, in cooked dishes, or as a supplement, can thus play a significant role in controlling blood sugar levels and supporting overall metabolic health.

Gram Flour

Gram flour, or besan, is highly valued for its health benefits, especially for those managing diabetes.

One of the key advantages of besan is its high content of soluble fibre, which not only helps reduce blood cholesterol levels but also plays a crucial role in blood sugar management.

The soluble fibre in besan slows down the digestion process and the absorption of sugar into the bloodstream, leading to more stable blood glucose levels and preventing sharp spikes.

Besan also has a low glycemic index, which means it causes a slower and more gradual rise in blood sugar compared to high-GI foods.

This makes it an excellent option for individuals with diabetes or those looking to maintain steady energy levels throughout the day.

Incorporating besan into meals, whether through rotis or as a thickening agent in curries, can be a beneficial strategy for managing blood sugar levels and promoting heart health.

Adding these seven Indian foods to your diet can be a natural and effective way to help manage blood sugar levels.

Rich in nutrients, fibre, and antioxidants, these foods offer significant benefits for those looking to maintain healthy blood glucose levels.

Additionally, traditional spices like turmeric and cinnamon add flavour and medicinal value.

While these foods can support your blood sugar management, it’s essential to maintain a balanced diet and consult with a healthcare professional for personalised advice.