Dietitian reveals 5 best foods and drinks to have on an empty stomach and why: Soaked almonds to amla juice

Published on: May 30, 2025, 10:26:17 IST

By Sanya Panwar

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Having soaked almonds or amla juice first thing in the morning could help if you have insulin resistance. (Freepik)

Start your day right with these five options suggested by a nutritionist to help manage blood sugar levels and improve insulin sensitivity.

Want to 'fix your mornings'? Nutritionist Rajat Jain took to Instagram on April 10 to highlight that when managing insulin resistance, starting your day with the right foods and drinks can help stabilise your blood sugar levels. He shared five options to consider having on an empty stomach. Also read | Drink ghee with warm water on empty stomach for weight loss, easing constipation

He wrote in his caption, “Insulin resistance starts showing up first thing in the morning. What you eat on an empty stomach decides your blood sugar game for the whole day. Eat smart and stay balanced. Watch this reel to fix your mornings.”

In his post titled 5 things to 'have on an empty stomach if you have insulin resistance', Rajat suggested incorporating these foods, and shared their benefits. From cinnamon water that potentially regulates blood sugar, improves insulin function, and fights inflammation to fenugreek tea, which could boost insulin sensitivity and control blood sugar spikes: here's what you can have.

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A post shared by RAJAT JAIN | Clinical & Sports Nutritionist | Diabetes Educator (@dietitianrajatjain)

1. Soaked almonds

He said, “3-5 almonds in 1/4 cup water: rich in healthy fats and magnesium, helps prevent sugar spicks.”

2. Amla juice

Rajat said, “1 medium amla with 1/4 cup water: strengthens pancreatic function and helps stabilise blood sugar naturally.”

3. Cinnamon water

He added, “1 small twig with 1 cup water: regulates blood sugar, improves insulin function and fights inflammation.”

4. Sprouted moong

He said, “1/2 cup green moong sprouted with chopped vegetables of choice: strengthens pancreatic function and helps stabilise blood sugar naturally.”

5. Fenugreek tea

Rajat added, “1 cup hot water with 1tsp fenugreek seeds: boosts insulin sensitivity and controls blood sugar spikes.”

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

ABOUT THE AUTHOR
Sanya Panwar
With a keen eye for detail and a heart for storytelling, Sanya is a seasoned lifestyle journalist who has spent over a decade documenting the intersection of aesthetics and substance. Since stepping into the media world in 2012, she has cultivated a career defined by versatility, curiosity, and an unwavering passion for what makes life both beautiful and meaningful. Over the last many years, she has navigated the fast-paced realms of health, wellness, fitness and fashion while pivoting seamlessly into the nuances of decor and travel. Her work often explores the deeper layers of modern living, delving into art and decor trends that transform spaces, insightful perspectives on gender, parenting, and mental health, immersive travel narratives that capture the essence of a destination. A self-proclaimed aesthetics enthusiast, Sanya doesn't just report on trends — she analyses them. Whether she’s identifying the next shift in fitness or discovering a breakthrough in design, she uses her platform to spark meaningful conversations that resonate with a contemporary audience. Sanya is an alumna of St. Xavier’s College, Kolkata, and the Asian College of Journalism (ACJ), Chennai, where she honed the investigative rigour she brings to her lifestyle reporting today. When she isn't chasing deadlines or conducting interviews, Sanya practices what she preaches. You’ll likely find her sipping matcha, practicing yoga, or scouting the newest cafes. Above all, she finds her balance in nature — whether it's a quiet hike or a moment of reflection in the outdoors, she remains constantly inspired by the tranquillity of the natural world.Read More

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