Kolkata endocrinologist shares 5 foods to manage kids’ blood sugar levels: Oats, chickpeas and more

When children throw tantrums, parents often calm them down by giving them sweet things like chocolate or promising them processed foods like pizza and burgers if they do well in exams. But eating these high-sugar, processed foods regularly can harm kids’ blood sugar levels. While you, as a parent, may think that you are building your Kids are happy, getting their spirits high, these small rewards or moments of celebration can set the stage for insulin sensitivity and ultimately early diabetes.

Also read: Mumbai diabetologist warns that eating late at night can increase the risk of diabetes; Shares 5 dinner options for stable blood sugar

To understand what parents should include in their children’s diet, HT Lifestyle got in touch with Dr Sagarika Mukherjee, Senior Consultant – Diabetes and Endocrinology at Manipal Hospital, Salt Lake, Kolkata. She reveals which foods can help manage blood sugar naturally, as well as boost immunity and promote long-term health during children’s growing years.

Why do parents need to include better foods in their children’s diet?

Parents play an important role in deciding what goes on their children’s plates. Endocrinologists revealed that making healthy choices reduces the risk of obesity and early-onset diabetes.

“The rise in childhood obesity, early cases of type 2 diabetes in the young population and poor eating habits in children are the result of this,” warned Dr Mukherjee, warning about the rapid increase in cases of diabetes in children and the need for early intervention to reduce the risk of lifestyle-related diseases.

The endocrinologist also named the nutrients that should be in the diet: “A child’s diet rich in fiber, whole foods, and balanced nutrients will keep blood sugar levels stable, which will aid their growth.”

5 Foods That Help Balance Blood Sugar

Endocrinologists have listed 5 foods that parents should include in children’s diets, and highlighted how they can help control blood sugar levels:

1.Oats and Whole Grains:

• What to add: Whole grains like oats, brown rice, millet and whole wheat.
• Why are they healthy: They contain high amounts of soluble fiber which takes longer for the body to absorb. This process reduces the chances of sudden blood sugar spikes and keeps kids feeling satisfied for longer periods of time.
• Frequency/Part: At least four to five times a week, especially for breakfast and school lunch, replace refined grains and white rice with whole grain alternatives.

2. Fresh Fruits:

• What to add: Apples, guavas, pears, and blackberries.
• Why are they healthy: They are rich in fiber, vitamins and antioxidants that release energy slowly. They also serve as a natural alternative to sugar-laden treats and packaged snacks.
• Frequency/Part: One to two times a day, preferably as a mid-morning or evening snack, will not only help curb the sugary habit but will also help in blood sugar management.

3. Pulses and Beans:

• What to add: Pulses, chickpeas, beans, and other legumes
• Why are they healthy: These take a long time to digest, which helps control the entry of glucose into the blood.
• Frequency/Part: Consume pulses in the form of dal, soup or salad four to five times a week.

4. Nuts and seeds

• What to add: Almonds, walnuts, flax seeds and chia seeds.
• Why are they healthy: They are rich in healthy fats, magnesium and protein, nutrients largely supporting insulin function.
• Frequency/Part: Have a small handful of nuts or a teaspoon of seeds daily, adding them to breakfast or a snack.

5. Yogurt and Probiotic Foods:

• what to add: Greek yogurt, curd.
• Why are they healthy: Probiotics help keep the gut healthy, which promotes metabolic processes and the body’s ability to use insulin more effectively.
• Frequency/Part: Have a bowl of fresh, unsweetened curd once a day.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.