In a recent video, Acharya Balkrishna, the co-founder of Patanjali Ayurved, spoke about three common vegetables and their role in supporting the body’s blood sugar balance. He pointed to tomato, cucumber, and bitter gourd as natural aids that help the body maintain balance, support digestion, and contribute to a lighter, healthier lifestyle. He specifically noted that balanced use of this combination in the daily diet can be beneficial for health, particularly at a time when diabetes is becoming increasingly common.
His timing is relevant. The numbers on diabetes in India are hard to ignore.
The scale of problem
India has an estimated 212 million people with diabetes out of 828 million globally, meaning one in four people in the world with diabetes is from India, making it the most affected country in the world. About 90 to 95 percent of Indians diagnosed with diabetes have type 2 diabetes.
It is estimated that nearly 57 percent of adults with diabetes in India are undiagnosed. This means millions are living with elevated blood sugar without knowing it.
Against this backdrop, Acharya Balkrishna’s recommendation to incorporate specific vegetables into daily meals is a practical, accessible suggestion. Here is what the research says about each one.
Also Read: Acharya Balkrishna on lychee: Why this summer fruit is more than just a seasonal treat
Tomato
Tomatoes have low amounts of carbohydrates and calories, approximately 3.9 per 100 grams, and are rich in potential antioxidants such as lycopene, ascorbic acid, beta-carotene, flavonoids, tocopherol, folic acid, and other small bioactive molecules, along with key minerals such as potassium and magnesium.
Scientists have found bioactive compounds in fresh and cooked tomatoes that reduce oxidative stress related to diabetes. Oxidative stress is when free radicals in the body outnumber antioxidants, and this imbalance is closely associated with worsening diabetic conditions.
Lycopene in tomatoes may have an anti-diabetic effect because its antioxidant properties lower the quantity of free radicals produced. Research in the journal Nutrients has indicated that lycopene has hypoglycemic effects by lowering blood sugar and raising serum insulin levels.
A 2011 study published in the International Journal of Food Sciences and Nutrition found that adding raw tomatoes to a high-carbohydrate meal reduced post-meal blood sugar and insulin levels. The researchers suggested this may be due to the high levels of antioxidants and fiber in tomatoes, which help slow down digestion and sugar absorption.
Cucumber
Cucumbers have a very low glycemic index of approximately 15, meaning they have a minimal impact on blood sugar levels when consumed. Foods with a low glycemic index are absorbed more slowly, helping to maintain steady blood sugar levels without causing sharp increases.
The American Diabetes Association recognises cucumbers as beneficial food due to their low glycemic index. Meaning they have a less significant effect on blood glucose levels compared to other higher-carbohydrate foods.
Research published in Journal of Nutritional Science shows that the fiber content in cucumbers helps slow down glucose absorption in the intestines, preventing blood sugar spikes. The fiber works by forming a gel-like substance in the digestive tract, which acts as a barrier that slows the movement of glucose into the bloodstream.
Cucumbers contain cucurbitacins, which are known to lower blood sugar levels by improving glucose metabolism and inhibiting the enzymes that promote insulin resistance, thereby stabilising blood sugar levels.
Bitter gourd
Bitter gourd, called karela in Hindi, has the strongest and most specific body of research among the three vegetables when it comes to diabetes.
It contains at least three active substances with anti-diabetic properties, including charantin, which has a confirmed blood glucose-lowering effect, and an insulin-like compound known as polypeptide-p.
A four-week clinical trial published in the Journal of Ethnopharmacology showed that a 2,000 mg daily dose of bitter gourd significantly reduced blood glucose levels among patients with type 2 diabetes.
Three major pathways are responsible for the glucose-lowering effect of bitter gourd: decreasing intestinal glucose absorption, increasing insulin secretion, and increasing glucose uptake in peripheral tissues.
It is one of the most popular herbal resources used by diverse cultures of the world to treat hyperglycemia, with abundant pre-clinical studies documenting its anti-diabetic and hypoglycaemic effects through various mechanisms.
An important caution exists here. Anyone already on diabetes medication should consult a doctor before increasing bitter gourd intake significantly, as the combined effect may lower blood sugar too much.
Why the combination makes sense
Each vegetable works differently. Tomato contributes antioxidants and lycopene that fight oxidative stress. Cucumber delivers hydration, fiber, and compounds that improve glucose metabolism. Bitter gourd acts through multiple pathways to reduce blood sugar directly.
Together, they cover digestion, hydration, anti-inflammation, and blood sugar modulation. None of them are exotic or expensive. They are available in every vegetable market across India throughout most of the year.
Acharya Balkrishna’s advice is not about replacing medication. It is about using what is already on the plate more deliberately. The research supports the idea that these three vegetables, eaten regularly and in balanced amounts as part of a broader healthy diet, can meaningfully contribute to blood sugar management.