Insulin resistance is a condition in which the body does not respond effectively to insulin, which is a potential cause of many health problems such as type 2 diabetes, obesity and metabolic disorders.
According to Dr. Praveen Ramachandra, an endocrinologist at SPARSH Hospital (India), what you eat when you wake up can strongly affect your ability to regulate blood sugar and insulin sensitivity during the day.
Here are 6 foods and drinks that should be eaten in the morning on an empty stomach, recommended to help improve glucose metabolism:
1. Water for the three-room lake ( curry grass)
Soaking a spoonful of fenugreek seeds overnight and drinking this water the next morning can slow down the absorption of glucose, reducing blood sugar spikes after eating. The soluble fiber in nuts plays a major role in improving insulin sensitivity.
2. Cinnamon juice
Ceylon (also known as real cinnamon, is a spice native to Sri Lanka and southern India), when boiled with water and drunk while still warm, has the ability to increase insulin signaling and improve sugar metabolism.
Note that you should choose Ceylon cinnamon instead of Cassia cinnamon (also known as monocinnamon, originating from the Cinnamomum cassia plant in Southeast Asia, including Vietnam), because Cassia cinnamon contains coumarin, which can be harmful if consumed in excess.
3. Amla (Indian gai)
Rich in vitamin C and antioxidants polyphenols, amla helps reduce inflammation and oxidative stress. These are two leading factors for insulin resistance. Eating whole amla in the morning is better than juice because it still retains the beneficial amount of fiber.
4. Turmeric water mixed with black pepper
Curcumin is the main active ingredient in turmeric, which has strong anti-inflammatory effects but is poorly absorbed if not combined with piperine from black pepper. Drinking this mixture in the early morning helps reduce inflammation throughout the body and supports insulin control more effectively.
5. Grinded flax seeds
Flaxseeds contain fiber, ALA (an omega-3 form) and lignan that help stabilize blood sugar after eating. Using ground flaxseeds will help the body absorb them better than whole or soaked seeds.
6. Soaked almonds
Only 4-6 almonds soaked in the morning can provide protein, good fats and magnesium. These are three factors that help control blood sugar. Magnesium is especially important for insulin function and effective glucose metabolism.
Small changes, big results
A reasonable light regimen, combined with regular exercise, adequate sleep and stress reduction, will create a solid foundation for long-term improved metabolic health, emphasizes Dr. Ramachandra.
Insulin resistance does not require complex interventions. Simple changes at the beginning of the day can make a big difference for your body.
