leafy greens
Leafy vegetables are low in calories and carbohydrates, making them ideal for managing blood sugar. Vegetables like spinach, kale, collard greens, fenugreek leaves and mustard leaves are rich in fiber, antioxidants and magnesium, all of which help lower blood sugar levels and improve insulin sensitivity.
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Pulses and Legumes
Pulses and beans are an excellent source of complex carbohydrates and plant-based protein. Chickpeas, lentils, black lentils, kidney beans and peas are high in soluble fibre, which slows down the absorption of sugar into the bloodstream and prevents blood sugar levels from rising.
Whole grains
Whole grains are rich in fibre and have a low glycemic index (GI), which means they don't cause a quick spike in blood sugar. The fibre in brown rice, quinoa, barley, millet, oats and whole wheat slows down the digestion and absorption of carbohydrates, helping to keep blood sugar levels stable.
nuts and seeds
Nuts and seeds are rich in healthy fats, protein and fiber, all of which help manage blood sugar levels. Almonds, walnuts, flax seeds, chia seeds and pumpkin seeds reduce insulin resistance and slow the release of sugar into the bloodstream due to their low carbohydrate content and healthy fats.
Bitter gourd
Bitter gourd is a traditional vegetable used in Ayurvedic medicine to control blood sugar levels. It contains compounds such as charantin and polypeptide-P, which have been proven to lower blood sugar by increasing insulin secretion.
