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Signs You May Have Liver Stress

Introduction

The liver is one of the most hardworking but undervalued organs in the body. While much attention is given to heart health, weight loss, and glowing skin, it is the liver that performs approximately hundreds of essential functions. These include storing nutrients like sugar, minerals, and vitamins to fuel the body; controlling the production and excretion of cholesterol; producing bile, which is stored in the gallbladder and helps break down fats1; and filtering out harmful substances, such as alcohol, medicines, and environmental factors2

Just like the heart, the liver can also be stressed; however, unlike heart problems that may show early signs, the symptoms of a distressed liver show up very late. The liver is stressed when it is overworked and becomes sluggish. 

Liver Stress Signs

So, how do you understand if the liver is in distress? Here are 17 symptoms that may indicate your liver is under stress: 

1. Skin Discolouration

skin discolouration

Skin discolouration may sometimes be linked to liver problems. If your skin colour changes to jaundice yellow or pale with a blue tinge, your nails or fingertips turn yellow, or you have yellowing of the eyes, it is advisable to visit a doctor. This change in colour occurs because the body is unable to flush out the toxins, which leads to bilirubin accumulating under the skin, causing skin discolouration3

2. Digestion Problems

digestion problems

Feel bloated frequently and have constipation too? Frequent indigestion may be associated with liver issues. With bloating, you may experience stomach pain as well4. This happens because the bile is unable to break down the food during digestion. 

Another important sign is Spider naevi. Spider naevi or angiomas are small clusters of blood vessels that form just beneath the skin, often spreading outward like a spider’s legs. Angiomas typically appear red or purple in colour. These are often present in excessive numbers in people with liver disease.

Dr. M.G. Kartheeka, MBBS, MD (Pediatrics)

3. Pains and Body Aches

body pain and aches

The liver plays an essential role in filtering blood and supports the synthesis of many nutrients needed for good health. However, when the liver is stressed, it may affect the synthesis and delivery of nutrients to muscles, tissues and tendons. This may lead to symptoms such as muscle cramps, weakness, and fatigue5

4. Fatigue

fatigue

Do you feel tired all the time? Persistent fatigue may occur when the liver isn’t functioning efficiently. When the body is under continuous strain, it may place additional pressure on the liver and other organs, leading to persistent tiredness. It is best to get your liver checked at this point5

5. Darker Urine

darker urine

Is your urine darker than usual? It is possible that this may be due to inadequate water intake, which may cause your stools to be darker too. If you start drinking enough water and the colour of your urine and stool lightens, all may be well. However, if your urine and stool colour are still dark, you should seek medical help as this may be caused by liver problems5

The culture of fast foods these days is slowly damaging the liver due to non-alcoholic fatty liver disease. Avoiding refined sugar and fast foods and eating before dusk helps a lot in prevention of fat accumulation in the liver, which can allay liver stress symptoms (by promoting weight loss).

Dr. Nikhil Yadav, MBBS MD, CCEBDM

6. Emotional Disturbance

emotional disturbances

When the liver is stressed, some individuals may experience mood changes or emotional disturbances, such as irritability, anxiety, mood swings, and depression, and some may even experience cognitive impairment, meaning their memory, attention span, and decision-making may be affected6

7. Loss of Appetite

loss of appetite

Another potential liver distress symptom is little-to-no interest in food. A reduced desire to eat is often caused by an underlying health issue and should be taken seriously5.  

8. Irregular Sleep Cycles

irregular sleep cycles

Although irregular sleep pattern is a common occurrence amongst millennials due to a stressed lifestyle, a study7 found that liver cirrhosis was responsible for unusual sleep patterns in many patients. 

9. Failing Memory

failing memory

When you have liver problems, the liver may not be able to purify your blood adequately. When toxins are not removed from the blood, it may lead to symptoms like memory loss, difficulty thinking, and confusion5

10. Skin Itchiness

skin itchiness

Abnormal skin itchiness may be a symptom of liver cirrhosis3

11. Weight Gain

weight management

Liver disease tends to develop over time, slowly replacing healthy liver tissue with scarred or damaged tissue. This affects liver function and changes the metabolism, hormonal balance, and many other factors, which may lead to weight gain8

12. Palms Turn Red

palm turns red

Experts believe that when you develop nonalcoholic fatty liver disease (liver disease not associated with alcohol), your palms start to turn reddish, an outward indicator of liver dysfunction3

13. Enlarged Breasts in Men

enlarged breast in men

Another probable symptom of nonalcoholic fatty liver disease is the enlargement of breasts in men. Although the exact cause of this is unclear, it is speculated that this may occur due to excess production of the female hormone, oestrogen, in this condition9

14. Easy Bruising of the Skin

skin bruises

Liver damage also manifests in the form of easy and sudden skin bruises and even bleeding5

15. Swelling

swelling

Swelling in the ankles and feet may also be associated with liver dysfunction. There may also be abdominal swelling due to the accumulation of fluid in the abdomen5

Liver function tests are commonly recommended blood tests for measuring different enzymes, proteins and other substances made by the liver. Changes noticed in liver function tests should be reviewed by a physician to find the cause and manage the condition.

Dr. Ashish Bajaj, M.B.B.S., M.D., in Clinical Pharmacology and Toxicology

16. Chills

chills

Experiencing chills is often a natural response of the body when the mercury drops or when you are developing a fever. However, if none of this fits the bill, it could indicate cholestasis (blocked or reduced bile flow) associated with liver disease10

17. Other Symptoms of Liver Stress

stress

When the liver is under stress, it can disrupt many bodily functions and may be associated with symptoms such as ringing in the ears, sleep disturbances, dizziness, blurry vision, allergic reactions, gastrointestinal bleeding, reduced sex drive, unexplained weight changes, sensitivity to chemicals, and the appearance of spider veins11,5

Also Read: Natural Home Remedies for Fatty Liver

Conclusion

A healthy liver is important for overall well-being, as it supports many essential functions like the storage of nutrients, digestion, and filtering blood. If you are experiencing any of these symptoms mentioned in this article, it is advisable to consult your doctor or a liver specialist today to identify the cause of your symptoms and support the timely management of liver issues. 

Also Read: What is Hepatitis A? Causes, Symptoms, and How It Spreads 

References

  1. Kalra A, Yetiskul E, Wehrle CJ, Tuma F. Physiology, Liver [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan; [updated 2023 May 1; cited 2025 Apr 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK535438/ 
  2. Lin HM, Zhang JR, Li MX, Hou H, Wang H, Huang Y. Cigarette smoking and alcohol-related liver disease. Liver Res. 2024 Dec 5;8(4):237-245. doi: 10.1016/j.livres.2024.12.002.. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11771264/ 
  3. Bhandari A, Mahajan R. Skin Changes in Cirrhosis. J Clin Exp Hepatol. 2022 Jul-Aug;12(4):1215-1224. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9257870/  
  4. Kalaitzakis E. Gastrointestinal dysfunction in liver cirrhosis. World J Gastroenterol. 2014 Oct 28;20(40):14686-95. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4209534/ 
  5. National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms & Causes of Cirrhosis [Internet]. NIDDK; [cited 2025 Apr 23]. Available from: https://www.niddk.nih.gov/health-information/liver-disease/cirrhosis/symptoms-causes 
  6. Golabi P, Otgonsuren M, Cable R, Felix S, Koenig A, Sayiner M, Younossi ZM. Non-alcoholic Fatty Liver Disease (NAFLD) is associated with impairment of Health Related Quality of Life (HRQOL). Health Qual Life Outcomes. 2016 Feb 9;14:18. doi: 10.1186/s12955-016-0420-z. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4746896/ 
  7. Bruyneel M, Sersté T. Sleep disturbances in patients with liver cirrhosis: prevalence, impact, and management challenges. Nat Sci Sleep. 2018 Nov 2;10:369-375. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6220431/ 
  8. Elsabaawy M. Liver at crossroads: unraveling the links between obesity, chronic liver diseases, and the mysterious obesity paradox. Clin Exp Med. 2024 Oct 14;24(1):240. doi: 10.1007/s10238-024-01493-y. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11473604/ 
  9. Swerdloff RS, Ng JCM. Gynecomastia: Etiology, Diagnosis, and Treatment [Internet]. In: Feingold KR, Ahmed SF, Anawalt B, et al., editors. Endotext. South Dartmouth (MA): MDText.com, Inc.; 2000; [updated 2023 Jan 6; cited 2025 Apr 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279105/ 
  10. Goulding JM, Pitcher A, Piris J, Conlon CP. Fevers, headache and abnormal liver function in a 68-year-old man. J R Soc Med. 2010 Jul;103(7):295-6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2895522/ 
  11. Joung JY, Cho JH, Kim YH, Choi SH, Son CG. A literature review for the mechanisms of stress-induced liver injury. Brain Behav. 2019 Mar;9(3):e01235. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6422711/ 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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When Should You Eat Fruits to Obtain the Maximum Benefits?

Introduction

It is well known that fruits are a valuable part of a balanced diet. They have great nutritional value and are packed with vitamins, minerals, antioxidants, and fibre. However, simply eating several fruits at random times may not always offer the full range of nutritional benefits.

When Should You Eat Fruits?

First Thing in the Morning

4

If you are unsure about what to include in your breakfast, fruits are always a simple and nutritious choice. 

Research suggests that due to the high fructose content in fruits, the best time to eat fruits is in the morning after your body has rested through the night and needs a quick boost of energy1

Fruits are generally easy to digest and may be suitable to consume on an empty stomach for some individuals. Including them early in the day can be a convenient way to support your daily intake of vitamins and minerals. 

In Between Meals

5

If you enjoy snacking between meals, fruits can be a wholesome and refreshing option. Mid-morning or mid-afternoon is often a suitable time to enjoy fruits, especially when you’re looking for a light and natural choice of snack until your next meal. 

Fruits are naturally rich in fibre, which can help you feel satisfied. When paired with a small serving of nuts or seeds, they can make for a balanced and enjoyable snack. 

Including fruits between meals may also help support your daily intake of essential nutrients without relying on processed alternatives2.

According to the research, women reported that the intensity of pain due to irritable bowel syndrome (IBS) was decreased by including bananas before meals daily. In my experience, kiwi fruit may be useful as well and from my knowledge, bananas and kiwis are well known for their antioxidant properties which may help some individuals with IBS feel better and have better digestion. 

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

When Should You Avoid Eating Fruits?

While fruits are a healthy part of a balanced diet, there may be times when it’s better to be mindful of when you consume them. 

Eating fruits just before going to bed might not be suitable for everyone. Consuming fruits right before bedtime can spike your blood sugar levels which may not align with the body’s need to wind down at night. Some individuals find that eating late at night, including fruits, may affect their sleep routine. 

It is generally advised not to combine fruits with heavy meals, as it may slow down the process of digestion. Allowing at least an hour or two after between eating fruits and having a full meal may help with comfortable digestion3

Fruits That May Be Beneficial to Include in a Regular Diet

While all fruits have their unique benefits, certain types are particularly rich in important nutrients such as vitamin C, folate, potassium, and small amounts of other vitamins like E, K, B5, and B64.  

The following are commonly recognised for their natural nutrient content5

These fruits provide a combination of vitamins, minerals, fibre, and natural sugars. Incorporating a variety throughout the day, at times suitable to your routine and digestion, may help you meet your daily nutritional needs6

Certain fruits, when consumed in moderation prior to a meal, may help support digestion and provide a soothing and cooling effect. I recommend having small pieces of amla at the beginning, middle, and end of your meals8. 

Dr. Smita Barode, B.A.M.S, M.S.

Healthy Fruit Snack Recipes

Fruits are a versatile and naturally flavourful addition to your diet. While they can be eaten raw, juiced, pulped, or added to smoothies, eating fruits in their raw form retains their natural fibres, which may support digestion and also provides texture and freshness7

Here are a few simple and delicious fruit-based snack recipes. These combinations offer a balance of sweet and tangy flavours, making them enjoyable at any time of day. 

1. Apple, Banana and Date Salad 

2. Pear and Pomegranate Salad 

Preparation: 

3. Apple Banana Steel Cut Oats 

Preparation:  

It is ideal to refuel with nutritious carbohydrates minutes before working out. I suggest eating an apple or a banana preferably five to ten minutes before your workout. This will help your muscles to replenish the fuel you’ve used. Of course, you should also drink water to replenish the fluids you lost while perspiring. 

Dr. Rajeev Singh, BAMS 

Conclusion 

Including a variety of fruits in your daily diet is a simple and enjoyable way to support overall wellbeing. When consumed mindfully and at the right times, fruits can enhance both flavour and nutrition in your meals. Ensure to consult with a healthcare professional before making any changes to your diet. 

References 

1. Lesani A, Mohammadpoorasl A, Javadi M, Esfeh JM, Fakhari A. Eating breakfast, fruit and vegetable intake and their relation with happiness in college students. Eating and Weight Disorders – Studies on Anorexia, Bulimia and Obesity [Internet]. 2016 Feb 29 [cited 2025 May 21];21(4):645–51. Available from: https://www.researchgate.net/publication/296475425_Eating_breakfast_fruit_and_vegetable_intake_and_their_relation_with_happiness_in_college_students

2. Potter M, Vlassopoulos A, Lehmann U. Snacking Recommendations Worldwide: A Scoping Review. Advances in Nutrition [Internet]. 2018 Mar 1 [cited 2025 May 21];9(2):86–98. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5962965/  

3. Visvanathan R, Williamson G. Effect of citrus fruit and juice consumption on risk of developing type 2 diabetes: Evidence on polyphenols from epidemiological and intervention studies. Trends in Food Science & Technology [Internet]. 2021 Sep [cited 2025 May 21];115:133–46. Available from: https://www.researchgate.net/publication/352556999_Effect_of_citrus_fruit_and_juice_consumption_on_risk_of_developing_type_2_diabetes_Evidence_on_polyphenols_from_epidemiological_and_intervention_studies 

4. Slavin JL, Lloyd B. Health Benefits of Fruits and Vegetables. Advances in Nutrition [Internet]. 2012 Jul 6 [cited 2025 May 21];3(4):506–16. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3649719/ 

5. (PDF) Fruits and Vegetables and its Nutritional Benefits [Internet]. ResearchGate. [cited 2025 May 21]. Available from: https://www.researchgate.net/publication/343846823_Fruits_and_Vegetables_and_its_Nutritional_Benefits 

6. Harris J, de Steenhuijsen Piters B, McMullin S, Bajwa B, de Jager I, Brouwer ID. Fruits and Vegetables for Healthy Diets: Priorities for Food System Research and Action. Science and Innovations for Food Systems Transformation [Internet]. 2023 [cited 2025 May 21];87–104. Available from: https://www.researchgate.net/publication/366786007_Fruits_and_Vegetables_for_Healthy_Diets_Priorities_for_Food_System_Research_and_Action  

7. Fardet A, Richonnet C. Nutrient density and bioaccessibility, and the antioxidant, satiety, glycemic, and alkalinizing potentials of fruit-based foods according to the degree of processing: a narrative review. Critical Reviews in Food Science and Nutrition [Internet]. 2019 Nov 1 [cited 2025 May 21];60(19):3233–58. Available from: https://hal.science/hal-02373211

8. S D, N R V, Mishra A. Traditional methods of food habits and dietary preparations in Ayurveda—the Indian system of medicine. Journal of Ethnic Foods. 2019 [cited 2025 Jun 12]. Available from: https://doi.org/10.1186/s42779-019-0016-4  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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Top 18 Zinc-Rich Foods For Vegetarians

Introduction

People these-days are getting very particular about their health and are focusing on natural ways to build their immunity. Their attention is diverting towards consuming a good diet rich in essential nutrients which helps strengthen the immune system, and the mineral zinc plays a crucial role when it comes to boosting immunity and improving health. 

Zinc is a trace mineral that plays an important role in many body functions. About 60% of zinc is present in the muscles, 30% in bone,  ​hair, skin and plasma​, and some in organs like pancreas, liver, kidney​ and brain. ​Zinc is essential for healthy immunity because of its role in the ​activation of T lymphocytes ​ ​and enhancing functioning of natural killer cells ​(major components of your immune system).​ It is also vital for over several enzymes in the body, and plays a role in protein synthesis, wound healing, DNA synthesis, and is necessary for a proper sense of taste and smell1.  

Zinc deficiency is a common issue because your body doesn’t store it, so you need to get enough zinc from your daily diet. Knowing the right food items to choose can help boost your zinc levels and maintain proper functioning of the body including immune support. In this blog, we will discuss about some food sources that are rich in zinc and can keep your health in good shape.  

Recommended Daily Dose of Zinc

Before we move onto the sources, let’s understand the daily requirement of zinc by our body.  

Actually, only a small amount of zinc is needed to maintain good health. According to ​ICMR 2020, the recommended daily allowance of zinc for women is 13.2 mg and for men is 17mg. ​ For pregnant women, the recommended daily intake of zinc is 14.5 mg, and for breastfeeding women, it is 14.1 mg2

Though the requirement of zinc by the body is minimal, it is essential for proper functioning. Low levels of zinc may cause diarrhoea, stunted growth, hair fall, eye, and skin lesions, loss of libido, and suppressed immunity.  

I may suggest a fantastic option for all the veggie lovers out there who want to ensure they’re getting enough zinc: raw green peas! These vibrant little green gems might not only be delicious but are also packed with this essential mineral. In fact, 100 g of raw green peas may provide you with approximately 1.24 mg of zinc19.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Best Zinc-Rich Foods for Vegetarians

Animal foods are considered to be the best sources of zinc. Since there are lesser plant-based sources of zinc available, vegetarians are more likely to fall short on this mineral. However, there are some best plant-based sources of zinc available for vegetarians. These include the following – 

1. Chickpeas

chickpeas

Indians commonly use chickpeas in their meals. If you want to fill your zinc requirement without eating meat, then chickpeas are the best option. A small cup​ containing 100g of raw chickpea will provide 2.7 mg zinc3. You can use chickpeas in curries, salads, or snacks.

I would recommend boiled lima beans if you’re looking to boost your zinc intake. These mighty legumes might not only provide a burst of flavour but may also offer a valuable source of this essential mineral. They boast an impressive 1mg of zinc per 100 g of boiled lima beans18

Dr. Rajeev Singh, BAMS

2. Lentils

lentils

Lentils are the best source of zinc. They are also low in fat and calories, and contain essential nutrients like proteins and fiber. A cup of approximately 100gms contains zinc about 3.31 mg in whole and 3.6 mg of in dal lentil4. Use them in regular meals in the form of curries.  

3. Pumpkin seeds

pumpkin seeds

Pumpkin seeds are super versatile and easy to add to countless meals. ​100gm of pumpkin seeds contain 7.8 mg of Zinc5. Consuming a  diet rich in pumpkin seeds could increase immunity and fight inflammation in the body.​​​

4. Watermelon seeds

watermelon seeds

​​While having fresh watermelon juice, don’t throw its seeds. Believe it or not, watermelon seeds are highly nutritious, containing zinc and other micronutrients. 100gm of watermelon seeds contain 10.13 mg to 10.24 mg of zinc6, you can dry them and eat them as a daily snack. These seeds help enhance immunity and may aid in keeping your heart healthy. 

​​​5. Sunflower seeds

sunflower seeds

Sunflower seeds are a rich source of zinc. About 100g of sunflower seeds contain 5mg of zinc7. These can also be healthy for your heart and boost energy levels. Sunflower seeds can be consumed raw or roasted. You can add them to seed trail mix or oatmeal porridge for a tasty and healthy snack. 

6. Hemp seeds

hemp seeds

Hemp seeds are loaded with unsaturated fats and zinc. 100g of chia seed gives 7mg of zinc9. Hemp seeds are also rich in amino acids arginine, which may help to reduce the risk of heart diseases. Try sprinkling them on yoghurt or salads.  

Based on my experience, if you’re on the lookout for a zinc-rich food, look no further than chia seeds. These tiny seeds might not only be versatile but also packed with nutrients, including zinc. Just 100 g of chia seeds may contain 4.58 μg of zinc8, making them an excellent option for all the veg folks out there.

Dr. Smita Barode, B.A.M.S, M.S.

7. Beans

black beans

​​Beans are another excellent source of zinc, especially kidney and black beans. These beans are also high in soluble and insoluble fibers, proteins, iron, phosphorus, and calcium that support overall health. A cup of black beans (100g of raw rajmah) contains 3​.08 ​mg of zinc, and a half cup of cooked kidney beans contains 0.9 mg of zinc. ​ ​While 100g raw Cowpea (chawali) and moog dal will give 3.57 mg and 2.49mg of zinc, respectively. ​ ​​ 

8. Oatmeal​

oatmeal

Oats are the classic breakfast because it is a nutrient-dense food item. Oatmeal is loaded with zinc, fibers, folate, vitamin B6 and beta-glucan. About half a cup of oats contains 1.3 mg of zinc10. Oats can also help regulate cholesterol levels and keep your heart healthy.  

9. Cashew

cashews

Cashews are one of the delicious options to get natural, plant-based zinc. Whether you eat them raw or roasted, you will get about​​ 5.34 mg of zinc from  100g of cashew nuts (approx. 6 number (14.5g) will provide 0.77mg of zinc)​. They are rich in vitamin A, vitamin K, copper, folate, and healthy unsaturated fat. Eating cashews may also be healthy for the heart by promoting good cholesterol11.  

I may have a great recommendation for all the vegetarians. Did you know that pecans might be an awesome choice to get your zinc fix? These tasty nuts might not only make a delightful snack but may also pack a punch when it comes to getting your zinc dosage. Only 100 g of pecans may contain a whopping 4.53 mg of zinc17

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

10. Almonds

almonds

Almonds are not just excellent sources of energy they’re also jam-packed with nutrients. Almonds are great sources of zinc, protein, calcium, magnesium, phosphorus and fiber. A handful of almonds can be a healthy, energy-rich snack as well as an easy way to boost your zinc levels. 100g of almond gives 3.5mg of zinc (12 number or 14g will give 0.49mg of zinc). Almonds can also be added to a variety of dishes, from desserts to Mughlai cuisine. 

11. Curd​

curd

A low-fat curd or yoghurt gives us good bacteria for a healthy gut and also provides enough amount of zinc. A cup of curd or yoghurt contains 1.5 mg of zinc. It is best for digestion and for boosting your immunity13.  

​​12. Dark chocolate​

dark chocolate

Dark chocolate is loaded with zinc. A hundred grams of dark chocolate contains 3.5 mg of zinc12. But dark chocolate is also rich in calories and sugar, therefore consume it in moderation. 

I may advise incorporating flax seeds in your diet if you’re looking to up your zinc game. These tiny wonders are not only packed with goodness but also happen to be a fantastic source of zinc. With a generous 4.34 mg of zinc per 100 g, they may be an excellent choice to fulfill your nutritional requirements16.

Dr. Ashok Pal, BAMS

13. Soyabean

soyabeans

​​Soyabean is a popular vegetarian as well as vegan food option that offers a good amount of zinc per serving. About 100 grams of this can contain about  4.01mg of zinc14. Moreover, Soyabean can be used for several different kinds of recipes, making it a versatile source of zinc Tofu prepared from soyabean can be a good option suitable for several recipes.​ 

14. Brown Rice​

brown rice

Any type of unprocessed rice, be it brown, red or black is a good source of zinc for vegetarians. This type of rice is also known as wild rice and it provides 1.6 mg of zinc in every 100 grams. You can sauté them with veggies to make a wholesome meal. 

15. Spinach​

spinach

This list is incomplete without this green leafy vegetable that is often considered the best source of vitamins and minerals for vegetarians15. It provides about 4 mg of zinc in every 100 gms of serving, making it one of the healthiest foods on this list. 

16. Mushrooms

mushrooms

Last but not least, button mushrooms and shiitake mushrooms are also high sources of zinc. In a 100-calorie serving of white button mushrooms, there is about 8 mg of zinc. In a similar 200-calorie serving of shiitake mushroom, there is 5 mg of zinc.  Along with an attractive umami flavour, these mushrooms can also be considered a great vegetarian source of zinc. 

17. Whole Grains

whole grains

​​The cover or top part of grains is usually one of the most mineral-rich parts of the seed. Typically, during the production of refined flours, the germ is removed, lowering the nutrient value. Apart from having a good amount of zinc, these also contain numerous vitamins, minerals, and ample fiber making it a healthy food choice. ​    

​​​100g of whole wheat gives 2.85 mg of zinc, which means one medium size chapatti (25g of wheat flour), gives 0.71mg of zinc. 

​Other whole grains like samolina (rawa) 100gm gives 2.13 mg of zinc, 2 tbs gives 0.63 mg of zinc (around ¾ cup of upama /sheera ).​​ 

​​Bajara is also good source giving about 2.76 mg of zinc /100g.

18. Moong

moong

Moong is a type of bean also called moong dal and is consumed widely across India. It can be eaten raw, boiled, sprouted or whole. Moong has a zinc content of about 2.6mg per 100g. This makes it an excellent source of zinc, a daily serving can provide up to 24% of your daily requirement. Sprouted moong is the healthier option as it offers better absorption of minerals like zinc. 

​​Moreover, Indian spices like ajawain (5.67mg ), mustard seeds (4.03mg ), khus khus seed ( 6.38mg ) / 100g are also good source of zinc. Adding these to your favourite dishes doesn’t only enhance the taste but also adds on the health benefits. ​ 

Conclusion

Zinc is an essential mineral required by the body for proper functioning. Zinc is present in many natural sources such as meat, seafood, beans, legumes, seeds, and nuts. If you are vegetarian or vegan, then you need to increase your intake by eating plant-based sources like cereals. These foods are easily available and delicious addition to your routine diet. Adding zinc-rich foods to your diet is a natural way to support your immune system and keep infections at bay. However, if you feel you have a low immunity, consult your doctor to understand ​the underlying cause and appropriate management.​ ​ ​​ 

References

  1. Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals [Internet]. Bethesda (MD): National Institutes of Health; [updated 2024 Jul; cited 2025 Jun 6]. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  2. ICMR-NIN Expert Group on Nutrient Requirement for Indians. Recommended dietary allowances and estimated average requirements – 2020: a short report. Hyderabad: ICMR-National Institute of Nutrition. 2020. Available from: https://drklbcollege.ac.in/wp-content/uploads/2020/03/DOC-20220614-WA0002_-1.pdf  
  3. Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. Available from: Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5188421/  
  4. Alexander R, Khaja A, Debiec N, Fazioli A, Torrance M, Razzaque MS. Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects. Curr Res Physiol. 2024 Mar 5;7:100124. doi: 10.1016/j.crphys.2024.100124. PMID: 38501131; PMCID: PMC10945126. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10945126/
  5. Devi NM, Prasad RV, Sagarika N. A review on health benefits and nutritional composition of pumpkin seeds. Int J Chem Stud. 2018;6(3):1154–1157. Available from: https://www.chemijournal.com/archives/?ArticleId=2656&issue=3&vol=6&year=2018&utm
  6. Nissar J, Sidiqi US, Dar AH, Akbar U. Nutritional composition and bioactive potential of watermelon seeds: a pathway to sustainable food and health innovation. Sustainable Food Technol. 2025;3:375–395. doi:10.1039/D4FB00335G. Available at: https://pubs.rsc.org/en/content/articlehtml/2025/fb/d4fb00335g  
  7. Muhammad Anjum, F., Nadeem, M., Issa Khan, M. and Hussain, S. (2012), “Nutritional and therapeutic potential of sunflower seeds: a review”, British Food Journal, Vol. 114 No. 4, pp. 544-552. Available from: http://dx.doi.org/10.1108/00070701211219559 
  8. Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4926888/ 
  9. Tănase Apetroaei V, Pricop EM, Istrati DI, Vizireanu C. Hemp seeds (Cannabis sativa L.) as a valuable source of natural ingredients for functional foods—a review. Molecules. 2024 May 1;29(9):2097. doi: 10.3390/molecules29092097. PMID: 38731588; PMCID: PMC11085560. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11085560/
  10. Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods – a review. J Food Sci Technol. 2015 Feb;52(2):662–75. doi: 10.1007/s13197-013-1072-1. PMID: 25694675; PMCID: PMC4325078. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/
  11. Rico R, Bulló M, Salas-Salvadó J. Nutritional composition of raw fresh cashew (Anacardium occidentale L.) kernels from different origin. Food Sci Nutr. 2015 Oct 6;4(2):329-38. doi: 10.1002/fsn3.294. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4779481/  
  12. Cinquanta L, Di Cesare C, Manoni R, Piano A, Roberti P, Salvatori G. Mineral essential elements for nutrition in different chocolate products. Int J Food Sci Nutr. 2016 Nov;67(7):773-8. doi: 10.1080/09637486.2016.1199664. Available from:https://pubmed.ncbi.nlm.nih.gov/27346251/  
  13. Hadjimbei E, Botsaris G, Chrysostomou S. Beneficial effects of yoghurts and probiotic fermented milks and their functional food potential. Foods. 2022 Sep 3;11(17):2691. doi: 10.3390/foods11172691. PMID: 36076876; PMCID: PMC9455928. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9455928/
  14. Michelfelder AJ. Soy: a complete source of protein. Am Fam Physician. 2009 Jan 1;79(1):43–7. PMID: 19145965. Available from: https://pubmed.ncbi.nlm.nih.gov/19145965/
  15. Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food Funct. 2016 Aug 10;7(8):3337–53. doi: 10.1039/c6fo00051g. PMID: 27353735. Available from: https://pubmed.ncbi.nlm.nih.gov/27353735/
  16. U.S. Department of Agriculture, Agricultural Research Service. Seeds, flaxseed: Nutrient data for 100 g. FoodData Central. 2018 [cited 2025 Jun 9]. Available from: https://fdc.nal.usda.gov/food-details/169414/nutrients
  17. U.S. Department of Agriculture, Agricultural Research Service. Nuts, pecans: Nutrient data for 100 g. FoodData Central. 2018 [cited 2025 Jun 9]. Available from: https://fdc.nal.usda.gov/food-details/170182/nutrients
  18. U.S. Department of Agriculture, Agricultural Research Service. Seeds, flaxseed: Nutrient data for 100 g. FoodData Central. 2018 [cited 2025 Jun 9]. Available from: https://fdc.nal.usda.gov/food-details/169414/nutrients
  19. U.S. Department of Agriculture, Agricultural Research Service. Peas, green, raw: Nutrient data for 100 g. FoodData Central. 2018 [cited 2025 Jun 9]. Available from: https://fdc.nal.usda.gov/food-details/170419/nutrients

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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Everyday Benefits of Jeera Water That You Should Know!

Introduction

In a bid to lead a healthy life, we keep trying different hacks and healthy concoctions. Besides promising countless health benefits, they also claim to detoxify the body and help in weight loss. Although many of these remedies may not work well enough to match-up to the claims, there are some which have proven benefits!  And one such drink is cumin or jeera water.  

Jeera’s health benefits are well documented in the traditional ayurvedic texts, and a significant part of these has been verified by modern science as well. Jeera seeds have been used in most Indian kitchens since ancient times. This spice adds a nutty and earthy flavour to foods and is said to be packed with several health benefits. One of the easiest way to experience the benefits of this wonder spice is to consume the jeera seeds soaked in water. 

In this blog, we will discuss in detail about the potential benefits of jeera water, how and when to consume it and if there are any precautions and risks you must be wary of when considering jeera water in your routine diet. So, let’s get started! 

Potential Benefits of Jeera Water

Before we move onto the benefits, let’s first see how to prepare jeera water.  

To prepare jeera water, all you need to do is soak a handful of cumin seeds in water and let it rest overnight. Being soaked for that long, the seeds swell up and release bioactive compounds into the water. Consuming this concoction in the morning everyday can help support your overall health in several ways.  

Here is how it can help and why it is an ultimate detox drink: 

1. Low in calories 

Jeera is naturally low in calories. One teaspoon of jeera seeds contains only about eight calories1! That’s very low compared to other beverages. 

2. Packed with Antioxidants 

Cumin seeds are loaded with antioxidants that play a significant role in fighting oxidative stress. Extracts of cumin seeds are rich in polyphenols and numerous other compounds, which help  detoxify the body by eliminating toxins from the system but also help boost immunity2.  

3. Improves Digestion 

Drinking jeera water regularly helps keep the digestive system healthy, which in turn, keeps the overall body functioning on track. It helps to break down complex nutrients like proteins, fat, and sugar to keep your gut healthy, and may keep digestive issues such as bloating, indigestion, diarrhoea, and nausea at bay. Jeera seeds have been found to be helpful in relieving symptoms in digestive issues like Irritable Bowel Syndrome3

4. Enhances Weight Loss Efforts 

Jeera or cumin is believed to lower appetite and accelerate body metabolism to promote fat burning, aiding in weight loss efforts2.  

A daily exercise routine, however simple it is, keeps the body fit and helps in fat-loss. Jeera water can add to the calorie-burning effects of following a regular exercise regime, not to forget a balanced diet to complete the overall health benefit! 

5. Can Help Fight Inflammation 

Studies have shown that cumin seeds have anti-inflammatory properties due to the presence of bioactive compounds. These can help regulate the mediators of pain and inflammation in body and prove to be helpful in managing symptoms and alleviating conditions like arthritis and kidney disease2,4

6. Potentially Lower the Risk of Cancer 

Jeera water is proposed to have anti-cancer properties. It reduces the risk of a variety of cancers and helps avoid metastasis, which is the spreading of cancer to other parts of the body5

7. Helps in Management of Diabetes  

Jeera water can help improve insulin sensitivity, that is the utilization of blood sugars by body cells. It also helps enhance insulin secretion and avoid sudden spikes in blood sugar levels, thus aiding in the management of type 2 diabetes mellitus6

8. Hydrates the Body 

Jeera water helps in hydrating the body. The water content also helps to flush out toxins from the body. 

9. Relieves Acidity 

Cumin seeds are said to be gastro-protective. They contain compounds which help neutralise stomach acids and are effective in reducing acidity and mitigating its symptoms like heartburn, pain, nausea, bloating, constipation, etc2

10. Helpful in Anaemia 

Cumin seeds are rich in iron. Iron is required for the formation of haemoglobin in the blood, which is further essential for the transport of oxygen in the body. Drinking jeera water regularly helps to reduce the risk of and deal with the symptoms of anaemia such as fatigue and breathlessness7

11. Healthy for Heart 

Jeera water helps in regulating blood pressure, triglycerides, and cholesterol levels in the body. These are essential to keep the heart heathy. Moreover, jeera seeds are rich in antioxidants that can help keep the heart protected from various disorders8

12. Boosts Skin Health 

Jeera water is proposed to contain antioxidants and antimicrobial compounds which can help detoxify the body. It lowers acne risk and protects the skin from infections, thus supporting a healthy and glowing skin.  

13. Benefits Hair 

Jeera water is good for the hair as well. It strengthens hair and helps avoid hair loss, dandruff issues and premature greying of hair. However, these could be signs of an underlying medical condition and should be examined by a dermatologist before resorting to home remedies. 

14. Relieving Period Discomfort and Promoting Lactation 

Many women face discomfort during their menstrual cycles having symptoms such as backache, fatigue and cramps. It is found that drinking jeera-infused water can beneficial in relieving these symptoms. Traditionally, cumin seeds were also believed to regularise menstrual blood flow by stimulating the uterus to contract and releasing any trapped blood, although there is no scientific evidence to these claims9

Also, jeera is also believed to support milk production in lactating women. It is enriched with iron, which is healthy for consumption by lactating women.   

15. Possible Aphrodisiac Effect  

Cumin water when drunk with a teaspoon of honey and black pepper works is believed to work as a great aphrodisiac tonic in traditional medicine. 

Although studies have shown potential benefits of jeera water, further large-scale human research is needed to prove these claims.  Also remember, if you have any medical condition or are any facing symptoms, always consult your doctor before initiating any home remedies.  

A good source of dietary fibre is found in jeera (cumin) water, which may aid with piles and constipation. Studies10 have revealed that constipation, combined with infections in the anal tract, which are also brought on by constipation, is the primary cause of piles. Jeera has carminative, stimulant, anti-fungal, and anti-microbial qualities due to the presence of essential oils that contain cuminaldehyde and various pyrazines. Thus, jeera water may promote natural urination, aid in the recovery of infections or wounds in the digestive and excretory systems, and quicken digestion.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Best Time to Drink Jeera Water

Consumption of jeera water at the beginning of the day, after waking up, is the optimal time to do so. The benefits of jeera water on an empty stomach early in the morning include aiding in digestion, reducing any bloating and potentially being beneficial for weight loss. The drink can be consumed any time throughout the day, but the maximum benefits of jeera water can be availed when consumed early in the day. 

Since cumin or jeera water has a bland taste, you can try having it with a pinch of lemon juice or cinnamon powder. This will make the detox water appealing to your taste buds, as well as your health goals.   

Side Effects of Jeera Water

Jeera water may have several health benefits, yet excess consumption can be harmful and may lead to side effects like: 

1. Heartburn 

The consumption of jeera increases the release of more gas in the gastrointestinal tract. The excessive release of gas is attributed to causing heartburn in some individuals. 

2. Lower Blood Sugar Levels Drastically 

People who are susceptible to hypoglycaemia should be wary of the consumption of cumin water. Cumin has the tendency to reduce blood sugar levels. The consumption of cumin water can reduce blood sugar levels to a great extent which can offset hypoglycaemia. Thus, if you have diabetes, kindly check with your doctor or nutritionist before starting the same. 

3. Caution During Pregnancy 

High levels of jeera water consumption during pregnancy may have the possibility of increasing the chances of a miscarriage or inducement during labour. Pregnant women should limit their consumption of jeera water and discuss with their gynaecologist before consuming the same. 

4. Interfere with Blood Clotting 

Cumin has the possibility of slowing down the process of blood clotting in the body. This can increase the bleeding time from cuts and bruises. If you are consuming blood thinning medication, then its best to avoid cumin water.  

Jeera is an amazing condiment that has a host of health benefits, yet consumption in moderation is the best way to see its effects on the body. Jeera water may work wonders for the body, however, a healthy lifestyle goes a long way in keeping you healthy and fit. 

It is believed that jeera simultaneously acts as a stimulant and a relaxing agent. Research10 indicates that a healthy diet, adequate vitamin intake—particularly B complexes—and excellent digestion, with jeera supplementation contribute to restful sleep. In ancient Ayurvedic medicine, jeera water is consumed before bed to promote restful sleep. 

Dr. Rajeev Singh, BAMS

Also Read: Top Health Benefits of Buttermilk

Conclusion

In conclusion, jeera water is a remarkable drink packed with numerous health benefits, making it an excellent addition to a healthy lifestyle. From aiding in weight loss and improving digestion to boosting metabolism and reducing inflammation, this simple concoction potentially offers a range of advantages. Incorporating jeera water into your daily routine, along with a balanced diet and regular exercise, can help contribute to your overall well-being. However, it is essential to consume jeera water in moderation to avoid potential side effects. Also, if you have any medical condition, it is always advised to consult your healthcare provider before incorporating jeera water or any other home remedies in your routine.

Also Read: 10 Benefits Of Drinking Water From Copper Bottle Vessels

Frequently Asked Questions (FAQs)

Does jeera water have calories? 

Jeera water itself is very low in calories. The main calorie content would come from the cumin seeds (jeera) used to make the water. Typically, 1 teaspoon of cumin seeds contains around 8 calories. However, the number of calories in jeera water as a drink is negligible unless large quantities of seeds are used. 

Does jeera water increase body heat? 

Jeera water is believed to have a warming effect on the body according to ayurveda. Jeera seeds contain compounds that can stimulate digestion and metabolism, which may lead to a slight increase in body heat. This warming effect is often associated with improved digestion and circulation, but individual reactions may vary. 

Can jeera water be taken at night? 

Yes, jeera water can be consumed at night. It is often recommended to drink jeera water before bedtime to aid digestion, promote better sleep, and potentially boost metabolism. However, moderation is key, as consuming too much liquid before bed could disrupt sleep by causing frequent urination. 

Can jeera water be taken every day? 

Yes, jeera water can be consumed daily as part of a balanced diet. It offers various potential health benefits, including improved digestion, metabolism, and potential weight management support. However, like any dietary supplement, moderation is advised, and individual tolerance should be considered to avoid any adverse effects. Its best to consult a doctor if you have any medical conditions. 

Can jeera water induce periods? 

There is no scientific evidence to suggest that jeera water can induce periods. While cumin seeds are known for their potential benefits in digestion and overall health, they do not possess properties that can regulate menstrual cycles or induce periods. 

Is jeera water good for fatty liver? 

Jeera water may be beneficial for fatty liver. Cumin seeds contain antioxidants and compounds that can support liver health by promoting digestion, reducing inflammation, and potentially aiding in fat metabolism. However, it should be consumed as part of a balanced diet and lifestyle changes recommended by a healthcare provider for managing fatty liver disease. 

Is jeera water good for uric acid? 

Jeera water may have some beneficial effects on uric acid levels. Cumin seeds (jeera) contain antioxidants and compounds that can help in reducing inflammation and improving digestion, which may indirectly contribute to managing uric acid levels. However, specific scientific evidence regarding jeera water’s direct impact on uric acid levels is limited, so it’s advisable to consult with a healthcare provider for personalized recommendations. 

Can jeera water cause acne? 

There is no direct evidence to suggest that jeera water causes acne. In fact, cumin seeds (jeera) contain antioxidants and antimicrobial properties that may help in reducing inflammation and promoting clear skin. However, individual reactions to foods and drinks can vary, so if you notice any adverse effects, it’s best to discontinue use and consult a dermatologist if necessary. 

References

  1. Food Data Central Food Details. U.S. Department of Agriculture (Internet).  https://fdc.nal.usda.gov/food-details/170923/nutrients 
  2. Rokonuzzaman and Naymatun Jannat. A Comprehensive Review of Cumin is a Natural Remedy for Health and Wellness. Int J Med Res Health Sci 2023 12(4): 61-66. https://www.ijmrhs.com/medical-research/a-comprehensive-review-of-cumin-is-a-natural-remedy-for-health-and-wellness.pdf 
  3. Agah S, Taleb AM, Moeini R, Gorji N, Nikbakht H. Cumin extract for symptom control in patients with irritable bowel syndrome: a case series. Middle East J Dig Dis. 2013 Oct;5(4):217-22. https://pmc.ncbi.nlm.nih.gov/articles/PMC3990147/ 
  4. Shaheen N, Azam A, Ganguly A et al. Anti-inflammatory and analgesic activities of black cumin (BC, Nigella sativa L.) extracts in in vivo model systems. Bull Natl Res Cent 2022; 46: 26.  https://bnrc.springeropen.com/articles/10.1186/s42269-022-00708-0#citeas 
  5. Chandrasekaran R, Krishnan M, Chacko S, Gawade O, Hasan S, Joseph J, George E, Ali N, AlAsmari AF, Patil S, Jiang H. Assessment of anticancer properties of cumin seed (Cuminum cyminum) against bone cancer. Front Oncol. 2023 Dec 6;13:1322875. https://pmc.ncbi.nlm.nih.gov/articles/PMC10730939/ 
  6. Ragavi M, Muthumeenakshi P. Hypoglycemic Effect of Black Cumin Seeds (Nigella Sativa L.) on Type 2 Diabetes. Journal of Research in Siddha Medicine 2019; 2(2):100-106. https://journals.lww.com/jrsm/fulltext/2019/02020/hypoglycemic_effect_of_black_cumin_seeds__nigella.7.aspx 
  7. Asgary S, Najafi S, Ghannadi A, Dashti G, Helalat A. Efficiency of black cumin seeds on hematological factors in normal and hypercholesterolemic rabbits. ARYA Atheroscler. 2012 Winter;7(4):146-50. https://pmc.ncbi.nlm.nih.gov/articles/PMC3413082/ 
  8. Shabana A, El-Menyar A, Asim M, Al-Azzeh H, Al Thani H. Cardiovascular benefits of black cumin (Nigella sativa). Cardiovasc Toxicol. 2013 Mar;13(1):9-21. https://pubmed.ncbi.nlm.nih.gov/22911452/ 
  9. Omidvar S, Nasiri-Amiri F, Bakhtiari A, Begum K. Clinical trial for the management dysmenorrhea using selected spices. Complementary therapies in clinical practice. 2019 Aug 1;36:34-8. https://www.sciencedirect.com/science/article/abs/pii/S1744388118307394#:~:text=A%20comparative%20clinical%20trial%20was,the%20overall%20management%20of%20dysmenorrhea

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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45 Food Items That May Help To Control Blood Sugar!

Introduction

When your blood sugar levels are higher than normal, carbohydrates such as cereals, pasta, certain fruits, desserts and bread are usually responsible. When one is diabetic, a meal plan is very important because it guides you on what kind of foods to eat. It should be good enough to fit in with your eating habits and also your schedule. A good meal plan should include consideration and optimization of the following:

Foods with low glycemic index values are better choices for stabilizing blood sugar than foods with high glycemic index values. The glycemic index basically depends on the physiological ability of dietary carbohydrates to lower or increase the level of blood sugar in reference to the type of food consumed by the diabetic patient. Relatively high glycemic index foods have ratings above 50, and often between 75-100. Check out the Glycemic Index Food Chart to find out the glycemic index values of foods that you can include in your Diabetes Diet Plan.

The purpose of a good meal plan is to help keep your weight on track, improve your cholesterol level, blood sugars and also blood pressure. According to past research[1] & health educators from the American Diabetes Association (ADA), a healthy diet along with a healthy lifestyle of exercising to maintain a healthy weight can help to reduce diabetes type 2. You can check healthy, mouth-watering recipes for diabetes that can help you lower your blood sugar levels, without compromising on taste and variety! 

Foods that Can Help You to Maintain Your Blood Sugar

1. Beans

beans

These are rich in fibres & help you feel full for longer periods. Beans, including black beans, do contain carbohydrates, but they also contain a significant amount of dietary fibre, protein, and other nutrients that result in a relatively low glycemic index rating[2]. Consequently, they secure a prominent position in the Diabetes Food Chart.

2. Spinach

spinach

This is an all-season vegetable that is a very good source of dietary fibres, vitamins, folate, chlorophyll, manganese, calcium, potassium, zinc, phosphorus, protein and carotene. Spinach’s glycemic index is very low and which is why it is very helpful for diabetic patients for stabilizing blood glucose levels[3]

3. Collard Green

sprouts

These are a part of the cruciferous vegetable family and include kale, rutabaga, brussel, broccoli, sprouts, cabbage, turnips, etc. They provide a lot of nutrients at low calories & are known to lower the blood glucose level in patients with type 1 diabetes and stabilize the lipids, insulin and blood glucose level type 2 diabetics.

I suggest kale if you’re looking to keep your blood sugar under control. It contains a mere 0.8 g of sugar. Packed with essential nutrients and fibre, kale may offer a powerhouse of benefits for your overall health.

Dr. Rajeev Singh, BAMS

4. Mustard Greens

mustard green

Leaf-mustard is very low in calories (27 calories per 100g raw leaves) and fats[4]. However, its dark-green leaves carry ample amounts of phytonutrients, vitamins, and minerals. Additionally, it contains a very good amount of dietary fibre that helps control cholesterol levels by interfering with its absorption in the gut.

5. Sweet Potatoes

sweet potatoes

Best amongst the potato family, boiled sweet potatoes have a glycemic index of 44 which is why they are considered a superfood for diabetics. According to the American Journal[5] of Clinical Nutrition, eating sweet potatoes in moderate amounts as compared to other potatoes, is likely to give lesser troubles with sugar control.

6. Berries

berries

Berries contain a natural sugar called fructose which does not need to be metabolized; hence, the fruit is well tolerated in the body. It’s advisable to take two servings but always monitor what works best for you.

7. Tomatoes

Fresh tomatoes, when consumed in moderation, are not a problem for managing your blood sugar levels. For example, 1 cup of cherry tomatoes contains 5.8 g of carbohydrates and 1.8 g of fibre, which is the equivalent of 4 g of net carbs, while 1 medium whole tomato has 4.8 g of carbohydrates and 1.5 g of fibre, or the equivalent of 3.3 g of net carbs. Its estimated glycemic index is 2 to 4. 

8. Oatmeal

oatmeal

Studies[6] have confirmed that eating whole grains and high-fibre foods helps in reducing the risk of diabetes by almost 35 to 42%. Oatmeal consists of high fibre and whole grains. In addition, it consists of soluble fibre that slows down the rate of glucose absorption in the GIT(gastrointestinal tract) thus ensuring the blood-sugar levels are kept at the right levels.

9. Nuts

nuts

According to research[7] from St. Michael’s Hospital and the University of Toronto, eating nuts every day could help control diabetes type 2. It is important to note that nuts have a much lower glycemic index which ranges from 14 to 21. They contain relatively minimal amounts of carbohydrates in comparison to the favourite snacks consumed by most people such as crackers. 

10. Mushrooms

mushrooms

Depending on the kind of mushroom you go for, the glycemic index might fluctuate although it is always considered as low. With their unique line of nutritional benefits, it also has the benefit of adding a whole new flavour to a meal. Portabella mushrooms are used as a meat replacement because of their beefy texture and nutritional value. It contains 22 calories per 100g.

11. Cauliflower

cauliflower

Cruciferous vegetables such as cauliflower are very beneficial in terms of glycemic load. These vegetables are often seen in the health news since they are known for their heart disease and anti-cancer characteristics. If taken regularly, this unique blend of phytonutrients is very healthy and absorbed well in the body. One can rotate this kind of vegetables so as to avoid eating the same kind every day[8].

12. Cherries

cherries

This fruit ranks pretty low when it comes to the glycemic index. Though not as low as some vegetables, it’s considered healthy for diabetic people. It’s definitely a fruit to consider when making a listing of a low glycemic index food diet.

13. Coconut

coconut

Coconut ranks highly in saturated fats, but if used sparingly, it is not a big threat to your blood glucose levels. Coconuts are used to flavour different types of dishes. Its different parts can be used, be it, coconut milk, coconut flour, its flesh and also coconut water. However, it’s important to know which part you are using to determine the glycemic index as well as nutritional benefits.

14. Apple

apple

They say, an apple a day keeps the doctor away. This is because apples provide you with fibre, vitamins and minerals and a wide range of nutritional benefits while having a low glycemic index of 39. It requires very little preparation and no special storage, and it is also easy to carry[9]

Let me share a delicious and healthy fruit recommendation with you: passion fruit! If you’re looking to control your blood sugar levels, passion fruit might be a great addition to your diet. Just 100 g of this tropical fruit contains approximately 11.2 g of sugar. Given that the type of sugar is 100% natural, it is advisable as a natural source to keep your blood sugar levels normal. Do consume in a small to moderate amount.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

15. Peaches

peaches

Peaches are a great food to stock in the season. You can enjoy the natural sweetness in them, and when eaten in moderation, they can keep the levels of blood sugars in check. Though the GI changes when peaches are used as a part of a dessert, eating fresh peaches shouldn’t raise concerns. Its GI ranking is 28.

16. Whole Wheat Bread

bread

Whole wheat bread has gained popularity in recent years. This is because white bread is regarded as unhealthy. However, wheat bread is ranked 49 in terms of GI. This is because it’s processed differently from white bread and hence, has more nutritional benefits[10].

17. Carrots

carrot

Beta carotene in carrots is known to help with eyesight and is also high in vitamin A. When mixed with peas, they can make a very delicious meal and still keep low glycemic content. Carrots have a glycemic index of 19[11]

18. Broccoli

Broccoli is a superfood often seen in almost every healthy food listing. They are known for providing fibre, minerals, vitamins and nutritional value. They have a very low value of 10 on GI scales and therefore, the body can handle it very well[12].

19. Peas

peas

These contain 81 calories in every 100g serving. They also have high amounts of fibre and a fair amount of potassium. Also, it is a source of vitamin c and protein. Its glycemic index is 39.

20. Milk

milk

Milk is known for providing calcium and vitamin D as well as high protein. Having a glass of milk when you are diabetic is totally acceptable since it falls under the low GI foods with a glycemic index of 31[13]

21. Yogurt

yogurt

Yoghurt is known because of its active and live cultures which help in the digestive issues by providing good bacteria. Whether you are eating unsweetened yoghurt or one with artificial sugars, it will still fall under low GI foods. However, low-fat yoghurt is recommended. Its glycemic index is 33. Also, it is advisable to consume natural flavoured yoghurt that is free of any type of artificial sweeteners[14].

Another excellent option for managing blood sugar levels is tofu. If you’re looking for a protein-rich and low-sugar food, tofu might be a great choice. Only 0.62 g of sugar is included in 100 g of tofu.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

22. Lentils

lentils

Lentils are very rich in fibre, minerals and vitamins. They are slowly gaining popularity and are often overlooked when it comes to a blood sugar conscious diet. Their Glycemic index rank is 30[15]

23. Grapes

grapes

Grapes are very sweet and many mistakenly believe they should be avoided when it comes to diabetics dieting. There are various types of grapes one can enjoy eating, be it red or white. Whichever kind you love the glycemic index is considered low & lies between 43 to 53 depending on the kind.

24. Pears

pears

These are often compared to apples but they contain different nutrients as well as taste. They are a great choice when one is considering a low glycemic index food. Their glycemic index rank is 41.

25. Brown Rice

brown rice

Brown rice is one of the common foods that most diabetic people consume. This is because, compared to white rice, a serving is considered to have a glycemic rank of 87 whereas that of brown rice is 55.

26. Peanuts

peanuts

Peanuts can either be enjoyed as a snack, with butter or even sauce. They are considered legumes and are very good at keeping someone alert. They are also very good at stabilizing blood sugars. Their glycemic index rank is 6[16]

27. Hummus

hummus

Hummus is made up of chickpeas but ranks lower than them. This is due to other ingredients in them such as lemons, tahini, and olive oil. Their GI is virtually zero but you still need to watch portions so as to avoid gastrointestinal discomfort. The glycemic index is 6[17]

28. Cashews

cashews

These are healthy nuts and can be taken as desired. They act to help the health of polyunsaturated and monounsaturated fats. It’s also a great source of magnesium and iron. Cashew nut butter is also healthy if one opts for an organic variety. They have a very low GI of 2[18].

29. Green Beans

green beans

Green beans are one of the most popular foods often consumed as a side dish. They are relatively low when subjected to the GI scale and are also an excellent source of fibre, vitamin c, and minerals. They help strengthen the immune system and also provide antioxidants that help battle free radicals so as to help avoid inflammation. Their Glycemic index rank is 15.

30. Oranges

oranges

Oranges are known for their vitamin C content and it’s a great fruit to eat to boost your immune system when you notice early symptoms of a cold. They can be used as a smoothie, morning fruit or an all-time top-up. Its glycemic rank is 40.

31. Plums and Prunes

These are considered to be low glycemic foods. Though they may vary in scale, they have a considerable amount of nutrition. The glycemic index for plums is 24 and 29 for prunes.

32. Fish

fish

Fish are good for diabetic patients since it’s an excellent source of low proteins. They are known to be rich in omega 3, a kind of fat that strengthens the heart and potentially helps with management of diabetes. Including seafood in your diet and having at least two or more servings a week will help a great deal in blood sugar levels reduction[19]

33. Cinnamon

cinnamon

Although many sprinkle this in our drinks every morning, you might be surprised to realize the health benefits of this wonderful spice. Other than lowering the bad cholesterol, and raising the good cholesterol, cinnamon has been proven to lower blood sugars modestly.

34. Garlic

garlic

Many people tend to fear garlic due to bad breath. But garlic extract is known to increase the levels of insulin available for diabetics. It has thereby been proven to reduce the levels of blood sugars[20].

35. Healthy Fats

avocado

These are foods such as avocados, nuts, and salmon, tuna, trout and olive oil. They all contain monounsaturated fats that help lower insulin resistance.

36. Chia Seeds

chia seeds

Chia seeds are minute dark, seeds with nutty flavours. They are rich in healthy fats, vitamins, fibre, and antioxidants. One of the studies[21] published in ‘Diabetes Care’ found out that Chia seeds play a role in improving blood sugar. Also, it reduces the chances of heart diseases occurring in type-2-diabetic patients. 

37. Chili Peppers

chilli pepper

Capsicum is known to be cultivated for thousands of years and used for food, medicine and also for decorative purposes. The effectiveness of chilli peppers as medicine is that they can activate the transient receptor vanillin. This receptor is associated with neuropathic and inflammatory pain, anxiety and how our bodies process fats. It’s also an important insulin regulator. This study has led to the production of extracts aiming at pharmacological strategies to treat medical conditions such as diabetes[22]

38. Vinegar

apple cider vinegar

Vinegar has been used for centuries for a variety of health problems, including glucose management, dandruff, excessive sweating, fungal infections, and even heartburn. In a study[23] published in Diabetes Care, two tablespoons of ACV at bedtime helped to regulate fasting blood glucose levels in patients with type II diabetes. 

39. Lean Meats

meat and vegetables

Protein foods are an important part of a diet plan. They include; fish, chicken, meats, soy products, and cheese. The difference between these foods is how much fat they contain and protein.

40. Figs

figs

Although dried figs are available throughout the year, there is nothing more refreshing than the unique texture and taste of fresh figs. The leaves of fig have been known to contain anti-diabetic properties and can reduce the level of insulin needed by persons with diabetes.

41. Dates

date

Dates, along with other healthy but relatively unsafe foods for diabetes like peanuts and honey, often get a bad rap. These foods are, however, good for reducing bad cholesterol or LDL. For diabetics, in particular, portion control of these foods becomes very important.

42. Barley

barley

A cup of cooked whole-grain barley consists of 14 grams of fibre. The fibre is 3g soluble and 11g insoluble. 1 cup of cooked pearl barley consists of 6g fibre which is 2g soluble and 4g insoluble. Diabetic patients experience alterations in blood glucose levels after consuming carbohydrate-rich foods. Barley consists of a GI of 25.

43. Pasta

pasta

Unlike white bread or potatoes, pasta is pretty low in terms of its glycemic impact. Many diabetics fear pasta because of its infamously high carbohydrate nutrients. However, with proper proportions, pasta can be safely indulged in a diabetic diet. Limiting portion size and choosing high-fibre whole grain pasta is the key to keeping the blood sugars low.

44. Quinoa

quinoa

Quinoa is an excellent item to control your blood sugar. Whole grain with a low glycemic index to support even blood sugar, is packed with protein, fibre, vitamins, minerals, and phytochemicals. Quinoa is easy to cook and flavorful, and you can incorporate it into a healthy diabetic diet in a variety of ways[24].

45. Apricots

apricots

Apricots are sweet and have a delicate flavour. They have a wide range of nutrients and this makes them worthwhile to be added to a diabetic diet. Apricots can help you satisfy your sweet tooth without worrying about your blood sugars due to their low glycemic index. Dried apricots are also a great alternative when eaten in small amounts.

Let me share with you another fantastic option for maintaining healthy blood sugar levels: arugula! If you’re looking for a nutritious leafy green that won’t spike your blood sugar, arugula is a great choice. In just 100 g of raw arugula, you’ll find only 2 g of sugar.

Dr. Smita Barode, B.A.M.S, M.S.

Other Tips for Diabetes Control

Apart from the above list of foods to eat to lower blood sugar, there are other dietary and lifestyle changes you can use. Here are a few tips on diabetes control to get you started:

Weight management will be a major factor in your fight against diabetes, so be sure to follow your doctor’s instructions carefully.

Conclusion

Apart from lowering the blood sugar within a short duration the foods also offer the body other benefits that include boosting body immunity, repairing worn-out cells and checking on most of the lifestyle diseases. However, this is not an exhaustive list of food items that can be eaten to control blood sugars. This list is meant to guide you on some of the locally available foods that have a low GI and which can be considered when regulating the blood sugar in the body. For those who are suffering from very high blood sugar levels, it is advisable that they seek the advice of a dietitian, clinical nutritionist and their family doctors so as to come up with the best treatment plan besides healthy eating.

References

  1. Colberg SR, Sigal RJ, Yardley JE, et al. Physical activity/exercise and diabetes: A position statement of the ADA. Diabetes Care. 2016 Nov;39(11):2065-79. doi: 10.2337/dc16-1728. PMID: 27926890; PMCID: PMC6908414. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6908414/
  2. Mullins AP, Arjmandi BH. Health benefits of plant-based nutrition: Focus on beans in cardiometabolic diseases. Nutrients. 2021 Feb 5;13(2):519. doi: 10.3390/nu13020519. PMID: 33562498; PMCID: PMC7915747. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7915747/
  3. Cobos Á, Díaz O. ‘Superfoods’: Reliability of the information for consumers available on the web. Foods. 2023 Jan 26;12(3):546. doi: 10.3390/foods12030546. PMID: 36766074; PMCID: PMC9914617. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9914617/
  4. Maji S, Misra AK. Leafy mustard: A healthy alternative to green vegetables. ResearchGate [Internet]. 2022 [cited 2025 Apr 3]. Available from: https://www.researchgate.net/publication/361523785_Leafy_Mustard_A_Healthy_Alternative_to_Green_Vegetables
  5. Ooi CP, Loke SC. Sweet potato for type 2 diabetes mellitus. Cochrane Database Syst Rev. 2013 Sep 3;2013(9):CD009128. doi: 10.1002/14651858.CD009128.pub3. PMID: 24000051; PMCID: PMC6486146. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6486146/
  6. Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907. Available from: https://pubmed.ncbi.nlm.nih.gov/32142510/
  7. Nishi SK, Viguiliouk E, Kendall CWC, et al. Nuts in the prevention and management of type 2 diabetes. Nutrients. 2023 Feb 9;15(4):878. doi: 10.3390/nu15040878. PMID: 36839236; PMCID: PMC9965730. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/
  8. Ağagündüz D, Şahin TÖ, Yılmaz B, et al. Cruciferous vegetables and their bioactive metabolites: From prevention to novel therapies of colorectal cancer. Evid Based Complement Alternat Med. 2022 Apr 11;2022:1534083. doi: 10.1155/2022/1534083. PMID: 35449807; PMCID: PMC9017484. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9017484/
  9. Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022 Jun;87(6):2291-2309. doi: 10.1111/1750-3841.16155. PMID: 35502671; PMCID: PMC9321083. Availabel From: https://pmc.ncbi.nlm.nih.gov/articles/PMC9321083/
  10. Schadow AM, Revheim I, Spielau U, et al. The effect of regular consumption of reformulated breads on glycemic control: A systematic review and meta-analysis of randomized clinical trials. Adv Nutr. 2023 Jan;14(1):30-43. doi: 10.1016/j.advnut.2022.10.008. PMID: 36811592; PMCID: PMC10102991. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10102991/
  11. Smith W, Mitchell P, Lazarus R. Carrots, carotene and seeing in the dark. Aust N Z J Ophthalmol. 1999 Jun-Aug;27(3-4):200-3. doi: 10.1046/j.1440-1606.1999.00187.x. PMID: 10484191. Available from: https://pubmed.ncbi.nlm.nih.gov/10484191/
  12. Syed RU, Moni SS, Break MKB, et al. Broccoli: A multi-faceted vegetable for health—An in-depth review of its nutritional attributes, antimicrobial abilities, and anti-inflammatory properties. Antibiotics (Basel). 2023 Jul 7;12(7):1157. doi: 10.3390/antibiotics12071157. PMID: 37508253; PMCID: PMC10376324. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10376324/
  13. Shkembi B, Huppertz T. Glycemic responses of milk and plant-based drinks: Food matrix effects. Foods. 2023 Jan 18;12(3):453. doi: 10.3390/foods12030453. PMID: 36765982; PMCID: PMC9914410. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9914410/
  14. Hadjimbei E, Botsaris G, Chrysostomou S. Beneficial effects of yoghurts and probiotic fermented milks and their functional food potential. Foods. 2022 Sep 3;11(17):2691. doi: 10.3390/foods11172691. PMID: 36076876; PMCID: PMC9455928. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9455928/
  15. Alexander R, Khaja A, Debiec N, et al. Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects. Curr Res Physiol. 2024 Mar 5;7:100124. doi: 10.1016/j.crphys.2024.100124. PMID: 38501131; PMCID: PMC10945126. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10945126/
  16. Arya SS, Salve AR, Chauhan S. Peanuts as functional food: A review. J Food Sci Technol. 2016 Jan;53(1):31-41. doi: 10.1007/s13197-015-2007-9. PMID: 26787930; PMCID: PMC4711439. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4711439/
  17. Augustin LS, Chiavaroli L, Campbell J, et al. Post-prandial glucose and insulin responses of hummus alone or combined with a carbohydrate food: A dose-response study. Nutr J. 2016 Jan 27;15:13. doi: 10.1186/s12937-016-0129-1. PMID: 26818604; PMCID: PMC4730744. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4730744/
  18. Gonçalves B, Pinto T, Aires A, et al. Composition of nuts and their potential health benefits—An overview. Foods. 2023 Feb 23;12(5):942. doi: 10.3390/foods12050942. PMID: 36900459; PMCID: PMC10000569. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10000569/
  19. Mendivil CO. Fish consumption: A review of its effects on metabolic and hormonal health. Nutr Metab Insights. 2021 Jun 3;14:11786388211022378. doi: 10.1177/11786388211022378. PMID: 34158802; PMCID: PMC8182174. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8182174/
  20. Sanie-Jahromi F, Zia Z, Afarid M. A review on the effect of garlic on diabetes, BDNF, and VEGF as a potential treatment for diabetic retinopathy. Chin Med. 2023 Feb 17;18(1):18. doi: 10.1186/s13020-023-00725-9. PMID: 36803536; PMCID: PMC9936729. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9936729/
  21. Tavera-Hernández R, Jiménez-Estrada M, Alvarado-Sansininea JJ, Huerta-Reyes M. Chia (Salvia hispanica L.), a pre-Hispanic food in the treatment of diabetes mellitus: Hypoglycemic, antioxidant, anti-inflammatory, and inhibitory properties of α-glucosidase and α-amylase, and in the prevention of cardiovascular disease. Molecules. 2023 Dec 13;28(24):8069. doi: 10.3390/molecules28248069. PMID: 38138560; PMCID: PMC10745661. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10745661/
  22. Fattori V, Hohmann MS, Rossaneis AC, Pinho-Ribeiro FA, Verri WA. Capsaicin: Current understanding of its mechanisms and therapy of pain and other pre-clinical and clinical uses. Molecules. 2016 Jun 28;21(7):844. doi: 10.3390/molecules21070844. PMID: 27367653; PMCID: PMC6273101. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6273101/
  23. Mitrou P, Petsiou E, Papakonstantinou E, Maratou E, Lambadiari V, Dimitriadis P, et al. Vinegar consumption increases insulin-stimulated glucose uptake by the forearm muscle in humans with type 2 diabetes. J Diabetes Res. 2015;2015:175204. doi: 10.1155/2015/175204. PMID: 26064976; PMCID: PMC4438142. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4438142/
  24. Zhang H, Li R. Effects of quinoa on cardiovascular disease and diabetes: a review. Front Nutr. 2024 Oct 4;11:1470834. doi: 10.3389/fnut.2024.1470834. PMID: 39430786; PMCID: PMC11487239. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11487239/
  25. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Healthy living with diabetes. Available from: https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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HOMA-IR Test – A Test That Can Predict Diabetes

Introduction

The very mention of diabetes can strike fear in the heart of the bravest. It is known to adversely affect several organs in the body, like the eyes, kidneys, nerves, heart and many more. If not diagnosed and treated on time, it can lead to several complications. 

You may have read plenty of blogs on how you can manage diabetes or about the measures you can adopt to prevent the onset of this disorder. But are you aware that there is a test that can predict your chances of developing diabetes? It’s called the HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) test. This test may help you prevent diabetes.

Besides HOMA-IR, several other diagnostic tests are used to diagnose diabetes. Contact your doctor to determine which test is best for you and how to prepare for it. Remember, the earlier the diagnosis, the easier and more effective the treatment will be.

What is Diabetes All About?

To understand how HOMA IR may help you, you have to understand a thing or two about diabetes.

Diabetes is classically understood as two major types– Type 1 (your body produces less insulin) and Type 2 (associated with insulin resistance and less insulin production)2

Glucose, also known as blood sugar, provides energy to the cells in our body. It acts as fuel, driving our cells, tissues, muscles and organs to perform their respective tasks. Our pancreas produces a hormone called insulin. Insulin sends signals to your cells to pick up glucose from your bloodstream. But sometimes, your cells are unable to process the signals that insulin sends and fail to absorb sugar from the blood. This is a case of insulin resistance. And when this happens, the sugar level in your blood begins to soar. So, we can say that insulin resistance is the precursor to diabetes.  

Abdominal fat increases insulin resistance. Cardio exercises combined with strength training not only decrease insulin resistance(via weight loss) but also increase insulin receptor density in muscles.

Dr. Nikhil Yadav, MBBS MD,CCEBDM

What is HOMA-IR?

Insulin resistance not only paves the way for type 2 diabetes but also other diseases like hypertension, dyslipidemia, cardiovascular disease and cancer.  

Strangely enough, people with normal blood sugar levels may be insulin resistant. And this is exactly where HOMA IR can help. This test measures how resistant your cells are to insulin. Higher Insulin resistance, even if the sugar content in your blood is within acceptable levels, suggests that your blood sugar may spike in the future. This is how the HOMA-IR goes a step further than a normal blood sugar test, which can only monitor your sugar level and cannot detect any issues until high blood sugar develops1.    

HOMA IR, on the other hand, might ring the warning bells as the resistance to insulin increases in the pre-diabetes stage, so that you can take the necessary steps to prevent a full-blown attack of diabetes.

Acute illness and stress are the two clinically often neglected conditions where the fasting plasma glucose test is more sensitive than HbA1C, which is also known as glycated haemoglobin test, for detecting blood sugar levels. One should always do the Fasting plasma glucose along with HbA1C to get a correct diagnosis.

Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

Also Read: Mounjaro (Injection): Uses, Side Effects, Dosage, and How It Works 

HOMA-IR Scale

Your results from the HOMA-IR test are displayed against a scale or range that determines the level of your insulin resistance. Low HOMA-IR implies you are sensitive to insulin, and higher levels indicate insulin resistance and a higher chance of you developing diabetes mellitus.  

Ways to Decrease Your HOMA-IR Scale

To properly address the rising insulin resistance in your body, it’s necessary to make changes to your lifestyle and habits. There are two ways in which this could be achieved:

Initial diagnosis of diabetes should always be made by fasting blood sugar and postprandial blood sugar. For monitoring, you can use HbA1c.

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

What Should You Do If You Are Insulin Resistant?

You should consult a doctor who can advise you on appropriate lifestyle modifications or prescribe the right medication. You will also need to follow a special diet of fresh vegetables, fruits, whole grains, fish, eggs, and soy products. Seek a dietician’s help to draw up a diet chart and don’t forget to exercise regularly. Workout is known to decrease insulin resistance. Get at least 7 hours of sleep.    

HOMA-IR is a groundbreaking new method of diagnosing diabetes before it develops. With appropriate care, you can avert diabetes.

Also Read: Your Ultimate Guide To A Balanced Diet For Diabetes

Conclusion

It is crucial to understand that diabetes doesn’t develop overnight; it builds silently over time. The HOMA-IR test offers a way to evaluate your risk before the diabetes symptoms even appear. By identifying insulin resistance early, you can take preventive measures such as making lifestyle changes, seeking medical guidance, and developing better habits3. If you or a loved one is at risk, talk to a healthcare professional about whether this test is suitable for you. Take control of your health today, because beating diabetes beforehand is always better than managing it later.

Also Read: 45 Food Items That May Help To Control Blood Sugar!

References

  1. Gayoso-Diz P, Otero-González A, Rodriguez-Alvarez MX, Gude F, García F, De Francisco A, Quintela AG. Insulin resistance (HOMA-IR) cut-off values and the metabolic syndrome in a general adult population: effect of gender and age: EPIRCE cross-sectional study. BMC Endocr Disord. 2013 Oct 16;13:47. doi: 10.1186/1472-6823-13-47. PMID: 24131857; PMCID: PMC4016563. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4016563/
  2. Indiana Department of Health. Diabetes [Internet]. Indianapolis (IN): Indiana Department of Health; [cited 2025 Apr 24]. Available from: https://www.in.gov/health/cdpc/diabetes/
  3. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Insulin Resistance & Prediabetes [Internet]. Bethesda (MD): U.S. Department of Health and Human Services; [cited 2025 Apr 24]. Available from: https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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