Indian Foods That Naturally Lower Diabetes: Top 10 List

Diabetes occurs when our body either doesn’t produce enough insulin or can’t effectively use the insulin it produces. There are two main types of diabetes: Type 1, where the body doesn’t produce insulin, and Type 2, where the body becomes resistant to insulin. Managing blood sugar levels is important to prevent complications. Fortunately, Indian food has various herbs that help keep blood sugar in check. Here’s a list of the top 10 Indian foods that naturally lower diabetes:

1. Bitter Gourd (Karela)

Bitter gourd contains a compound called charantin, which helps lower diabetes. This vegetable is also rich in polypeptide-p, an insulin-like compound that help reduce blood sugar levels. It’s often eaten as stir-fry vegetable or as a juice.

Tip: Try bitter gourd juice mixed with a bit of lemon to make it more palatable or can have dia free juice.

2. Fenugreek Seeds (Methi)

Fenugreek seeds are rich in soluble fiber, which slows down digestion and the absorption of carbohydrates. They can be sprouted, used in curries, or consumed as a powder. Studies shows that fenugreek can improve glucose tolerance and lower blood sugar levels in both type 1 and type 2 diabetes.

Tip: Soak 1 tablespoon of fenugreek seeds overnight and have them in the morning.

3. Amla (Indian Gooseberry)

Amla is high in vitamin C and antioxidants, which can help improve insulin sensitivity. It’s often eaten raw, pickled, or in the form of juice. Amla also contains chromium, which improve the body’s response to insulin.

Tip: Add amla powder to your morning water or smoothie for an antioxidant boost.

4. Turmeric

Curcumin, the active compound in turmeric, has anti-inflammatory properties that help prevent the onset of diabetes in pre-diabetic individuals. It’s a common spice in major Indian dishes.

Tip: Add a pinch of black pepper to turmeric to enhance curcumin absorption. Try golden milk (haldi doodh) as a soothing bedtime drink.

5. Cinnamon

Cinnamon can help lower blood sugar by imitating the effects of insulin and increasing insulin sensitivity. It’s used in both sweet and savory Indian dishes. Cinnamon reduces the risk of cardiovascular diseases associated with diabetes.

Tip: Sprinkle cinnamon on your morning oatmeal or add it to your chai.

6. Bengal Gram (Chana Dal)

Bengal gram is high in protein and has a low glycemic index, making it an excellent choice for blood sugar control. It’s commonly used in dal preparations and flour.

Tip: Use Bengal gram flour (besan) to make healthy pancakes (chilla) with lots of veggies for a healthy breakfast.

7. Jamun (Indian Blackberry)

Jamun has jamboline in it, which is believed to slow the conversion of starch to sugar. The fruit and its seeds both benefits in blood sugar control. Jamun is also rich in anthocyanins, which have anti-diabetic properties.

Tip: Enjoy fresh jamun when in season, or look for jamun powder to use year-round. You can also make a refreshing jamun sorbet as a low-sugar dessert option.

8. Drumstick (Moringa)

Moringa leaves are rich in antioxidants and are one of the Indian foods that naturally lower diabetes. They’re often used in soups and curries.

Tip: Add dried moringa powder to your smoothies or soups. You can also sauté fresh moringa leaves with garlic as a side dish.

9. Curry Leaves

Curry leaves has antioxidants that help prevent develop insulin resistance. They’re a common flavoring agent in many South Indian dishes.

Tip: Dry and powder curry leaves to sprinkle on your meals for added flavor and benefits. You can also make a chutney with curry leaves, coconut and spices.

10. Flaxseeds (Alsi)

Flaxseeds have high omega-3 fatty acids, lignans and fiber, which can improve insulin sensitivity. They can be ground and added to various dishes.

Tip: Add ground flaxseeds to your roti dough for a nutrient-packed flatbread. You can also use them as a topping for yogurt or salads.

Remember, while these are the Indian foods that naturally lower diabetes, they should be part of a balanced diet and healthy lifestyle. Always consult with doctor or a registered dietitian.

Also Read: 7- Day Indian Meal-Plan to Lower Cholesterol