Experts say starting your morning with the right foods can play a pertinent role in reducing insulin resistance and naturally controlling in the body. So, we asked them to list the top nine things one must include in one’s diet for a healthy day ahead.
Lukewarm water
Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, , recommended starting the day with a glass of lukewarm water. “You can also add a few drops of lemon juice to the . However, practice caution when adding lemon juice, as it is acidic and can cause migraines or sinusitis. It can help kickstart your digestion and gently wake up your body without spiking blood sugar,” said Dr Agarwal.
Green smoothie
If you want something fulfilling, start with a small portion of a vegetable smoothie (like spinach, cucumber, and mint). Dr Agarwal mentioned that fresh green vegetables can help manage blood sugar.
Berries
Blueberries, strawberries, and raspberries are packed with fibre and antioxidants that help control blood sugar levels and reduce , said Dr Rajiv Kovil, head of diabetology, Zandra Healthcare and Co-founder of Rang De Neela Initiative.
Eggs
High in protein and healthy fats, eggs help stabilise blood sugar and keep you full longer, preventing spikes and crashes.
Greek yoghurt
Unsweetened Greek yoghurt provides probiotics for gut health and protein to improve insulin sensitivity. “A small bowl of plain Greek yoghurt can provide enough protein and good bacteria for your gut health, essential for managing ,” said Dr Agarwal.
“Choose full-fat or low-fat versions without added sugars,” added Dr Kovil.
Fenugreek water
Drink a glass of fenugreek (methi) water. “This can be made by soaking one teaspoon of seeds overnight and drinking the water in the morning. It can help improve insulin sensitivity,” said Dr Agarwal.
Oats
Steel-cut or rolled oats are rich in soluble fibre, which slows digestion and helps prevent blood sugar spikes. Avoid instant oats that are often heavily processed.
Avocado
Dr Kovil said adding avocado to your breakfast, for example, on whole grain toast, provides healthy monounsaturated fats that enhance insulin action. Dr Agarwal concurred and shared that eating a few slices of avocado or having it in a smoothie can provide healthy fats that help stabilise blood sugar levels and prevent later in the day.
Nuts
A handful of almonds and 2-3 walnuts offer fibre, magnesium, and healthy fats, all beneficial for blood sugar control. Dr Agarwal mentioned that individuals should eat a handful of soaked almonds (4–5) in the morning. “Soaked almonds provide healthy fats and fibre, which help control blood sugar spikes,” he told .
Combining into your morning meals can be simple and delicious. “A berry and yogurt parfait, an egg and avocado toast, or oatmeal topped with nuts and berries are easy ways to support better insulin sensitivity daily,” said Dr Kovil.
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