Daijiworld Media Network – New Delhi

New Delhi, Sep 27: India is often called the diabetes capital of the world, and conversations around food and health are more relevant than ever. While sugar and refined carbohydrates often take the blame, researchers point to another hidden factor—oxidative stress. This occurs when excess glucose in the blood “burns,” releasing unstable molecules called free radicals. These molecules can damage cells, including those that produce insulin, making it harder to control diabetes.

Antioxidants step in as natural protectors, neutralising free radicals and safeguarding the body from damage. They help the pancreas function better and improve the body’s response to insulin. The best part is that many antioxidant-rich foods are already found in the Indian kitchen.

Berries such as blueberries and strawberries, along with colourful vegetables like black rice and red cabbage, contain anthocyanins that fight oxidative stress and improve insulin sensitivity. Garlic and onions, staples in Indian cooking, provide allium compounds known to reduce inflammation and regulate blood sugar, with garlic in particular showing a natural blood-sugar-lowering effect. Carrots, pumpkin and spinach supply beta-carotene, which supports insulin function and helps ward off type 2 diabetes even in those genetically predisposed. Green tea and cocoa offer catechins that reduce cell damage and improve glucose metabolism, while nuts, seeds and leafy greens provide zinc and manganese, minerals essential for insulin production and pancreatic health.

While antioxidants can be powerful allies, they are not a cure for diabetes. Portion control remains important, especially with foods like berries or nuts that carry natural sugars and fats. Anyone on medication should consult a doctor before making significant dietary changes.

As nutrition experts emphasise, antioxidants do not replace medicine but help the body fight oxidative stress. Combined with a balanced diet, regular exercise, weight management and stress reduction, antioxidant-rich meals bring colour and flavour to the plate while offering an added layer of protection against diabetes.