A trip to the grocery store can be unproductive if you opt for packaged and processed foods that can be detrimental to your health. It’s essential to make informed choices and select foods that promote overall well-being. When nutritionist Shikha Gupta shared a list of 10 foods that effectively combat insulin resistance, we took note.

“Including these ’10 must-buy foods’ on your shopping list will not only save you time but also help balance your blood sugar levels,” she shared on Instagram. The recommended foods are:

1. Nuts such as walnuts and almonds
2. Chia seeds
3. Millets like kodo, amaranth, and ragi
4. Coconut oil and ghee
5. Eggs and chicken
6. Spices like cinnamon and turmeric
7. Fatty fish, including tuna, salmon, and mackerel
8. Berries
9. Colorful vegetables like spinach, fenugreek, cabbage, carrots, broccoli, and bell peppers
10. Flaxseed oil

Are These Foods Effective?

Veena V, the chief clinical dietitian at Aster Whitefield Hospital in Bengaluru, emphasizes that these foods do not cause sugar spikes and can help counter insulin resistance—a condition where the body struggles to regulate insulin levels essential for controlling blood sugar. “These foods are rich in healthy complex carbohydrates and contain antioxidant properties that are beneficial for your health. Shifting from simple to complex carbohydrates and choosing foods with a low glycemic index is crucial,” she explained.

Managing insulin resistance also depends on the quantity and timing of food consumption, alongside regular physical activity. “While these foods are important for controlling insulin resistance, their effectiveness relies on overall dietary patterns and food quality,” Veena noted.

According to her, nutrient-dense foods like nuts, seeds, and leafy greens support metabolic health. “Healthy fats found in coconut oil, ghee, and fatty fish, particularly omega-3 fatty acids, possess anti-inflammatory properties that can enhance insulin sensitivity by reducing inflammation associated with insulin resistance,” she added.

Foods such as millets, chia seeds, and various vegetables are high in dietary fiber. “Fiber slows sugar absorption into the bloodstream, helping to prevent blood sugar spikes,” Veena explained.

Additionally, eggs and chicken are excellent sources of high-quality protein, which can help stabilize blood sugar levels. Protein promotes satiety, reducing the likelihood of overeating or unnecessary snacking.

“It’s vital to consume healthy foods in appropriate portions and at the right times as part of a balanced diet. Even healthy foods can contribute to weight gain if overconsumed, potentially worsening insulin resistance,” Veena cautioned.