6 things to have on an empty stomach to control insulin resistance

Indian Express

a day ago

Struggling with insulin resistance? All you need to do is make certain small changes in your morning routine.
'What you consume first thing in the morning influences blood sugar regulation and enhances your body's insulin response,' said Dr Praveen Ramachandra, consultant, endocrinology and human metabolism, SPARSH Hospital, Bangalore.
Here are some practical, science-backed habits to consider:
Fenugreek water
Soaking a teaspoon of fenugreek seeds overnight and drinking the water in the morning may help reduce post-meal blood sugar spikes and improve insulin sensitivity. 'The soluble fibre in fenugreek slows glucose absorption, making it a beneficial addition for those managing insulin resistance,' shared Dr Ramachandra.
Cinnamon water
According to Dr Ramachandra, boiling a small piece of Ceylon cinnamon in water and consuming it warm can help improve glucose metabolism and enhance insulin signaling. 'Ceylon cinnamon is preferred over Cassia cinnamon, as the latter contains coumarin, which may be harmful in high doses,' shared Dr Ramachandra.
Amla (Indian gooseberry)
Amla is rich in vitamin C and polyphenols, which help reduce oxidative stress and inflammation—two key factors in insulin resistance. 'Consuming fresh amla or amla juice in the morning can support better glucose metabolism. The whole amla is preferred over just the juice, as it retains beneficial fibre,' said Dr Ramachandra.
Turmeric water
Mixing a pinch of turmeric in warm water and consuming it in the morning provides anti-inflammatory benefits. 'Since curcumin, the active compound in turmeric, has low bioavailability, adding a pinch of black pepper (piperine) significantly enhances absorption. This can help reduce inflammation and oxidative stress, which contribute to insulin resistance,' said Dr Ramachandra.
Flaxseeds
Flaxseeds are packed with fibre, omega-3 fatty acids (ALA), and lignans, which help slow carbohydrate absorption, reduce post-meal glucose spikes, and support insulin action. 'For better absorption, it is recommended to consume ground flaxseeds rather than whole or just soaked seeds,' said Dr Ramachandra.
Soaked almonds
Eating 4-6 soaked almonds in the morning provides healthy fats, protein, and magnesium, which play a role in blood sugar regulation, stressed Dr Ramachandra. 'Magnesium is essential for insulin function and glucose metabolism, while healthy fats help prevent post-meal glucose spikes,' said Dr Ramachandra.
In addition to these morning habits, experts emphasise regular physical activity (especially resistance training), adequate sleep, and effective stress management are crucial in improving insulin sensitivity. 'A holistic approach combining nutrient-dense foods, exercise, and lifestyle modifications will have the most profound impact on long-term metabolic health,' said Dr Ramachandra.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.