For Blood Sugar Control and Heart Health
If you’re aiming to keep your blood sugar levels steady and support heart health, these super foods offer powerful preventive benefits. Incorporate them into your diet consistently for best results.
Cinnamon
When to have it: Early morning
Cinnamon contains hydroxychalcone, which helps manage fasting glucose levels. Add a pinch daily to your tea or sprinkle it over your breakfast cereal.
For Trying: Brew cinnamon tea by steeping 1/4 tsp of powdered cinnamon in a cup of boiling water for 10–20 minutes. Drink it early in the day to maximise its benefits.
Turmeric and Black Pepper
When to have it: Early morning or bedtime
Curcumin in turmeric reduces inflammation, helping to balance blood sugar, while black pepper’s vanadium content keeps blood sugar stable.
For Trying: Combine them in curries or make a soothing bedtime haldi-pepper milk.
Bitter Gourd
When to have it: Anytime during the day
Bitter gourd (karela) has a compound similar to insulin that helps reduce blood sugar levels.
For Trying: Include bitter gourd in your meals twice a week or drink karela juice 3–4 times weekly.
Indian Gooseberry (Amla)
When to have it: Anytime during the day
Amla, high in vitamin C, stimulates insulin-secreting cells in the pancreas.
For Trying: Enjoy an amla daily or try this chutney: Boil 2 deseeded amlas, grind with half a cucumber and 2 green chilies, and mix with 1 tsp mustard oil and salt.
American Pecans
When to have it: As a mid-meal snack
Pecans are low in carbs, high in fiber, and rich in protein, helping regulate blood sugar and lower LDL cholesterol, which supports heart health.
For Trying: Make a healthy dip: Blend 1/2 cup pecans, 1 cup hung curd, mint, coriander, garlic, salt, and pepper.
Fenugreek Seeds (Methi Seeds)
When to have it: Early morning
Fenugreek seeds help slow sugar absorption and stimulate insulin production.
For Trying: Add them to dals or soak 1/2 tsp of seeds in water overnight and have in the morning.
Barley
When to have it: Lunch
Rich in soluble fiber, barley slows down digestion, preventing blood glucose spikes.
For Trying: Boil soaked barley and have it for breakfast with walnuts, honey, and a sprinkle of cinnamon.
Pumpkin Seeds
When to have it: As a mid-meal snack
Pumpkin seeds, high in lignans and magnesium, improve insulin efficiency.
For Trying: Make seedy bites by roasting 50g musk melon seeds in ghee, adding 50g jaggery, and shaping into small balls.
Apples
When to have it: As a mid-meal snack
Apples are rich in quercetin, which enhances insulin secretion and helps reduce insulin resistance.
For Trying: For a quick snack, chop an apple, add 30g pecans and 1 tbsp pumpkin seeds, and sprinkle with cheese.
— The author is a Nutritionist and has used resources from American Pecan
