Many people do not get sufficient magnesium, calcium, fiber, and potassium in their diet, which are necessary for controlling blood sugar levels. Therefore, it is crucial for individuals with insulin resistance to include these nutrients in their daily diet. According to the US Department of Agriculture, individuals with insulin resistance can continue to consume certain types of vegetables daily without the need to eliminate them from their diet. These vegetables include broccoli, green leafy vegetables like spinach and bathua, fenugreek, cabbage, bitter gourd, ridge gourd, raw banana, taro root, curry leaves, eggplant, squash, tomato, carrot, and chili peppers.
Other recommended foods for diabetes control include citrus fruits such as lemons, oranges, green apples, pears, and berries. High-fiber foods like peas, beans, dried peas, soybeans, whole lentils, almonds, and walnuts are also beneficial. Healthy seeds like sunflower seeds, chia seeds, flaxseeds, and pumpkin seeds, as well as grains like oats, quinoa, and barley, can be included in the diet. Protein-rich foods such as lean meats, fish, soy, mushrooms, and almonds are also recommended.
Consuming fatty fish rich in omega-3 fatty acids like salmon, sardines, and herring is beneficial. Drinking an adequate amount of water is important as well, as the lack of water can lead to increased blood sugar levels. Therefore, it is necessary to drink plenty of water to help flush out sugar through urination.
Other recommendations include consuming green tea or herbal tea made with ginger and bay leaves. Consuming skimmed milk, yogurt, and paneer (cottage cheese) is also recommended.
It is important to note that when consuming high glycemic foods, glucose is not immediately released into the bloodstream, and it takes time for fructose to convert to sugar and reach the bloodstream, thereby helping in sugar control.
Foods to avoid in the diet include fruit juices, soda, and sweetened beverages. Wine, beer, and smoking should be avoided. Highly processed snacks and packaged foods should be avoided as well. Sweetened desserts such as cupcakes, ice cream, and chocolate bars should be avoided. Refined grains like white bread, rice, pasta, and flour with low fiber content should be eliminated. Fried and oily foods like chips, puris, chocolates, butter, and red meats with high saturated fats should be avoided.
Some of the best medications for controlling sugar are mentioned below. However, each patient's case may require different types of medications. Therefore, it is advisable to consult with your local doctor before taking any medication according to their recommendations.