The ultimate guide to 12 superfoods for diabetics to fight insulin resistance

Health experts have a piece of good news for diabetic patients: recent studies highlight that there exist certain superfoods, which can enhance insulin sensitivity, reduce inflammation and support metabolic health. Dr Debojyoti Dhar, who studies complex genomics at Leucine Rich Bio, Bengaluru, informs, "The key bioactive compounds present in these superfoods improve insulin action by signaling pathways, contributing to improved metabolism and potentially preventing the onset of type 2 diabetes."

Insulin resistance can go undetected for 10 to 15 years, informs Dr Biju KS, senior medical officer, Vieroots. Most people discover their insulin resistance quite late, only along with a diagnosis of type 2 diabetes, prediabetes or unresponsive obesity. But, why does insulin resistance occur in the first place? Dr Rajiv Kovil, the head of diabetology at Zandra Healthcare, Mumbai breaks it down for us:

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Our bodies produce insulin, a type of hormone produced by the pancreas which aids in utilising sugar from food to increase energy levels. Your liver tends to store this sugar for future use. When you eat or drink something, your blood sugar levels rise significantly. Later the insulin helps move sugar obtained from these foods into cells so they can use it effectively.

Insulin resistance happens when your body's cells cannot respond well to the insulin. Simply put, your body needs two times more insulin to get the same amount of sugar into your cells. Kovil stresses this could lead to serious health conditions like high blood sugar levels and diabetes.

He shares signs of insulin resistance:

A waistline over 40 inches in men and 35 inches in female
2. Blood pressure above 130/80 or Higher.
3. Fasting glucose level above 100 mg/dl
4. Fasting Triglycerides are high above 150 mg/dl

Combatting weakened insulin action among diabetic people, Midday consulted experts - including scientists, diabetologists, nutritionists, and a dietician - to suggest a guide on superfoods that enhance insulin sensitivity. Here is what they recommend:

12 superfoods to enhance insulin sensitivity
Recent research shows that superfoods such as berries, nuts and leafy greens can mitigate insulin resistance due to their rich antioxidant and anti-inflammatory properties, informs Dhar. For example, blueberries contain bioactive compounds that enhance insulin sensitivity and glucose metabolism. Additionally, foods rich in omega-3 fatty acids, such as fatty fish, have been shown to reduce inflammation and improve insulin function.

When it comes to devising a diet rich in superfoods, one must add to it other fibrous foods to ensure meals contain the right amount of complex carbohydrates and protein, informs Rutu Dhodapkar, clinical dietician at P D Hinduja Hospital & MRC, Khar. She suggests the following foods to incorporate for better insulin action:

Dark green leafy vegetables - Packed with vitamins and minerals such as Vitamin A, Vitamin C, Vitamin K, folate, iron, calcium and potassium, these foods are also rich in complex carbohydrates and low in calories.

Avocado - Loaded with nutrients, fat-soluble vitamins and fiber, avocados help keep the heart healthy. They are high in vitamin E, which can reduce oxidative stress and aid in glucose management when added to the diet.

Beans, dried peas and legumes - These plant-based protein superstars are rich in fibre, folate, potassium, iron and zinc. Choose good plant protein like kidney, pinto beans, black beans, chickpeas, peas lentils.

Fish - Fish oils rich in omega 3 fatty acid, Salmon, Mackerel, Trout Tuna. The preparation matters Boil, bake or Grilled is allowed. Eg - can have as it is in Roasted / Grilled form with sautéed vegetables or can include in salads

Nuts - Rich in healthy fats magnesium and fiber. This helps in managing hunger. Walnut and Flax seeds are rich in omega-3 fatty acids.

Berries - Packed in antioxidants, vitamin C, K, manganese, potassium and fibre, berries are naturally sweet and can be added as a sweetening source for dessert.

Citrus fruits - Rich in Vitamin C, folate, fibre and potassium, it's better to have fruit one at a time as a whole to get the required benefits.

Whole grains - Including millets in the diet is beneficial as they are high in fibre, rich in Vitamin B and have a low glycaemic index. Additionally, millets are gluten-free, making them ideal for those who cannot tolerate wheat and those on a weight reduction diet.

Pumpkin Seeds - High in magnesium, fibre and healthy fatty acids, these foods help manage blood sugar levels. They should be included in the diet of an insulin-resistant patient, as most insulin-resistant patients have low magnesium levels.

Chia seeds - Rich in antioxidants, Omega 3 fatty acids, fibre and magnesium, these seeds help in reducing blood sugars.

Ginger - Known to decrease inflammation in the body also high in antioxidants, ginger can be used in juice form, grated form added in soups as warm in nature can be added to tea.

Cinnamon - This spice helps to reduce blood sugar levels and also lowers lipid levels.

Coming to Ayurveda, Biju shares that there are certain herbs and spices like turmeric and moringa that are noted for their action against insulin resistance. Similarly, in yoga, meditation and pranayama (breathwork), there are specific methods to fight insulin resistance.

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Investigating alternative choices, gut health nutritionist, Payal Kothari shares with us four lesser-known superfoods to combat insulin resistance and manage blood sugar levels.

Fenugreek: Contains soluble fiber that slows down carbohydrate absorption and improves glucose metabolism.
Berberine: A compound found in several plants, it improves insulin sensitivity by activating AMP-activated protein kinase (AMPK).
Moringa: Rich in antioxidants and polyphenols, it helps reduce blood sugar levels and improve insulin sensitivity.
Bitter melon: Contains compounds that mimic insulin and improve glucose uptake by cells.

Kothari shares with us a case study of Rajesh Kumar, a 55-year-old man diagnosed with type 2 diabetes, struggled with high blood sugar levels and insulin resistance. "Kumar adopted a diet rich in cinnamon, turmeric, leafy greens and nuts after 12 weeks of gut reset and diabetes concerns consultations with me."

Within 3 months, Rajesh experienced improvements in his insulin sensitivity and blood sugar control. His HbA1c levels dropped from 8.0 percent to 6.7 percent. Rajesh also reported increased energy levels, weight loss and better overall health. These dietary changes, combined with his prescribed medications, helped him manage his diabetes more effectively and reduced his risk of complications, adds Kothari.

Enhancing the potency of superfoods
Specific cooking and preparation methods that can enhance the insulin-regulating properties of these superfoods. Sanchi Tiwari, Nutritionist, Lord's Mark Biotech, remarks, "How you cook these superfoods can make a big difference in enhancing their benefits for managing insulin resistance.

Here are a few methods that are particularly effective:
Baking: When you bake foods like nuts, seeds and even some veggies, it helps keep their nutrients intact. Plus, you avoid adding unhealthy fats that you might get from frying.
Broiling: This is a great method for vegetables and lean proteins. Broiling at high temperatures can help retain nutrients and bring out the flavors, and it's quick, so more of the good stuff stays in the food.
Stewing: If you're cooking beans, legumes, or leafy greens, stewing is fantastic. It allows them to cook slowly, which helps keep their nutrients. Plus, it can make some of the beneficial compounds easier for your body to absorb.
Roasting: Roasting veggies like sweet potatoes, Brussels sprouts, and carrots enhances their natural flavors while preserving their antioxidants. Using healthy oils, like olive oil, can also add good fats to your dish.

Alternate vegan, gluten-free diet
Studies demonstrate the benefits of plant-based diets in treating type 2 diabetes and reducing key diabetes-related macrovascular and microvascular complications. There are a variety of plant-based proteins you can eat to help meet your protein needs such as: Pulses like lentils, chickpeas, and beans Soy products such as tempeh and tofu.

Do superfoods really work?
While there is a big buzz about superfoods on social media, how effective are they? Dhar shares sheds light on a clinical trial his team conducted at Leucine Rich Bio. "We completed a clinical trial utilising, Bugspeaks, a gut microbiome test based on nutritional recommendations on diabetic patients. The results have been positive and recently it got accepted in a peer-reviewed international scientific journal."

Additionally, he shares that there have been clinical trials to indicate the effectiveness of superfoods in preventing insulin resistance and improving Type 2 diabetes conditions. For instance, trials have shown that consumption of anthocyanidin-rich fruits reduced the risk of Type 2 diabetes by 23 percent. Similarly, trials have shown that consumption of almonds, walnuts, etc. improved metabolic health biomarkers and also the gut microbiota.

The role of lifestyle
Biju remarks that while a sedentary life can contribute to the development of insulin resistance, it is a myth that exercise can directly reduce insulin resistance. Rather, regular exercising of moderate intensity and duration opens up an alternate pathway for cellular uptake of glucose, especially in skeletal muscles, which is independent of insulin, but which in the long-term is beneficial against insulin resistance, as it reduces the demand for insulin.

Dhar adds that dietary and lifestyle factors play a vital role in maximising the effects of superfoods on insulin sensitivity. A well-balanced diet rich in nutrients can boost the advantages of superfoods such as berries, nuts and leafy greens, all of which have been shown to improve metabolism. Almost all of the superfoods mentioned have a positive effect on the gut microbiota as well which can also help in improving insulin resistance conditions and overall glucose homeostasis.

Maintaining a low glycemic index diet and preserving macronutrient balance also improves these effects. Regular physical exercise, appropriate sleep and stress management are all helpful for improving insulin function. Individuals who incorporate superfoods into a holistic lifestyle approach can greatly improve their insulin sensitivity and overall well-being.

The science behind superfoods
Superfoods help in improving insulin sensitivity in many ways. To elucidate, Garima Dev Verman, certified nutritionist and medical content analyst at The Healthy Indian Project (THIP), shares that egg whites contain high-quality protein and can potentially help people with insulin resistance by slowing down the absorption of glucose from the digestive tract.

Speaking of chia and fenugreek seeds, both seeds provide soluble fibre that slows down carbohydrate absorption, stabilises blood sugar and improves insulin resistance. Every ingredient that we eat has its mechanism to combat insulin resistance. Incorporating superfoods into a daily meal can support the effective management of insulin resistance alongside regular physical activity.

Kovil puts it simply: insulin sensitivity means how effectively our body cells respond to insulin. Good sensitivity towards insulins implies the cells make use of insulin efficiently, which later helps in keeping your blood sugar levels in control. With superfoods heavy on fibre and phytonutrients, they fight away internal inflammation. This further leads to lower oxidative stress which helps prevent cells and insulin receptors from getting damaged, resulting in improved insulin sensitivity.

Some research claims that fiber and nutrient content present superfoods like green leafy vegetables and whole grains can help manage blood sugar levels and also improve the efficiency of insulin. Including superfoods like berries, and nuts regularly in your meal can effectively reduce inflammation encouraging cells to respond well to insulins.

They particularly contain omega-3 fatty acids and healthy fats which not only help improve the functioning of the cells but also prevent sudden insulin spikes. However, it is crucial to note that more research is still needed to effectively understand the mechanism behind how superfoods encourage insulin sensitivity. More detailed research can help determine the long-term effects and how exactly they interact with various factors like genetic makeup, lifestyle habits and food choices.

Recipes to incorporate superfoods into your diet

Nutrition expert Garima Dev Verman shares 3 recipes infusing superfoods:

Chia seed and yoghurt smoothie

Ingredients:
Chia seeds, 1 tsp
Greek yoghurt (dahi), 2 tbsp
Cinnamon, 2 small size sticks
Honey (optional)

Method:
Blend chia seeds, Greek yoghurt and a pinch of cinnamon until smooth.
Sweeten with honey if desired.

Roasted chickpea snack

Ingredient:
Roasted chickpeas, 1 cup
Chaat masala, 1 tsp
Black salt, as per taste
Cayenne pepper (optional)

Method:
In a bowl, combine the chaat masala, black salt, and cayenne pepper (if using).
Add the roasted chickpeas to the bowl and toss them thoroughly to ensure they are evenly coated with the spice mixture.
Enjoy your spicy and tangy roasted chickpea snack immediately, or store it in an airtight container for later.

Egg white curry (Anda Curry)

Ingredients:
Egg whites, 6
Onions, 2
Tomatoes, 2
Ginger garlic paste, 1 tbsp
Turmeric powder, 1/2 tsp
Cumin powder, 1 tsp
Coriander powder, 1 tsp
Garam masala, 1/2 tsp
Salt, to taste
Oil, 2 tbsp
Fresh coriander leaves for garnish (optional)

Method:
Boil the eggs, remove the yolks, and chop the egg whites into bite-sized pieces. Set aside.
Heat the oil in a pan over medium heat.
Add the finely chopped onions and sauté until they turn golden brown.
Add the ginger-garlic paste to the onions and cook for 2-3 minutes until the raw smell disappears.
Add the chopped tomatoes to the pan and cook until they become soft and start to release oil.
Add turmeric powder, cumin powder, coriander powder, and salt to the tomato-onion mixture.
Cook for another 3-4 minutes, allowing the spices to blend well.
Add the chopped egg whites to the pan and gently mix them with the masala, ensuring the egg whites are well-coated with the spices.
Sprinkle garam masala over the curry and mix well.
Cook for another 2-3 minutes to allow the flavours to meld together.
Garnish with fresh coriander and serve hot.
Serve hot with rice, roti, or naan.

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