Blood sugar lowering foods
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Blood Sugar Lowering Foods: Insights from Recent Research
Inulin-Type Fructans from Chicory
Inulin and Oligofructose: Inulin-type fructans, such as inulin and oligofructose derived from chicory, have been shown to significantly reduce postprandial blood glucose and insulin responses when used to replace glycaemic carbohydrates in foods. Studies demonstrated that yogurt drinks and fruit jellies with reduced sugar content, substituted with inulin or oligofructose, resulted in lower glycaemic responses compared to their full-sugar counterparts. The reduction in postprandial glycaemia was positively correlated with the proportion of sugars replaced by these fructans.
Low-Glycemic Index Diets
Low-GI Diets: Diets with a low glycemic index (GI) are effective in managing blood glucose levels. A systematic review and meta-analysis of 54 randomized controlled trials found that low-GI diets significantly reduced glycated hemoglobin (HbA1c), fasting glucose, BMI, total cholesterol, and LDL cholesterol. These diets are particularly beneficial for individuals with type 1 or type 2 diabetes or impaired glucose tolerance, providing more stable blood glucose concentrations over time.
Oat and Barley Products
β-Glucan: Foods made from oats and barley, which are rich in the soluble fiber β-glucan, have been shown to reduce postprandial blood glucose levels. Clinical trials indicated that meals containing oat or barley β-glucan significantly lowered glycaemic responses compared to control foods. The effectiveness was more pronounced in intact grains than in processed foods, with a stronger correlation to the β-glucan dose.
Functional Food Blends
Plantain, Soycake, Rice Bran, and Oat Bran: Blends of plantain, soycake, rice bran, and oat bran have demonstrated low glycaemic indices and loads, making them suitable for managing blood glucose levels. Specifically, a blend containing 60% plantain, 30% soycake, 5% rice bran, and 5% oat bran exhibited the highest blood glucose-lowering activity, suggesting its potential as a functional food for diabetes prevention and treatment.
Brown Rice
Brown vs. Milled Rice: Brown rice has been found to produce a lower glycemic response compared to milled rice. This effect is attributed to the higher content of phytic acid, polyphenols, dietary fiber, and oil in brown rice. Studies showed that brown rice significantly reduced glycemic area and glycemic index in both healthy and diabetic individuals, making it a beneficial food for managing blood glucose levels.
Dietary Fiber and Polyphenols
Combined Effects: Dietary fiber (DF) and polyphenols (DP) play crucial roles in lowering blood sugar levels. DF slows glucose metabolism by increasing digesta viscosity, while DP targets enzymes and substrates. When combined, these components can enhance glucose homeostasis by modulating gut microbiota and glucose uptake mechanisms, although their combined effect on glucose uptake is less than that of DP alone.
High-Protein Low-Carbohydrate Foods
Proprietary Foods: High-protein, low-carbohydrate proprietary foods have been shown to produce significantly lower glycemic responses compared to glucose. These foods are beneficial for weight control and diabetes management due to their low impact on postprandial glycemia and high palatability.
Mulberry Leaves and Shoots
1-Deoxynojirimycin (DNJ): Mulberry leaves and tender shoots, rich in 1-Deoxynojirimycin (DNJ), have potential as functional foods for blood sugar control. DNJ content was positively correlated with sensory evaluations, suggesting that mulberry shoots could be developed into functional foods for managing blood glucose levels.
Pomegranate Juice
Polyphenols: Pomegranate juice, but not its extract, has been shown to lower the glycemic response of high-GI foods. The polyphenols in pomegranate juice inhibit α-amylase, reducing postprandial blood glucose levels. This effect is not observed with pomegranate supplements or acidic components alone, highlighting the importance of the whole juice matrix.
Buckwheat-Inulin Biscuits
Inulin and Xylitol: Buckwheat-inulin biscuits, formulated with inulin to replace fat and xylitol to replace cane sugar, have been developed as blood-sugar-lowering foods. These biscuits are designed for diabetic patients, offering both blood sugar-lowering effects and good taste and quality.
Conclusion
Incorporating specific foods and dietary components such as inulin-type fructans, low-GI foods, β-glucan-rich grains, functional food blends, brown rice, dietary fiber, polyphenols, high-protein low-carbohydrate foods, mulberry leaves, pomegranate juice, and buckwheat-inulin biscuits can effectively lower blood sugar levels. These findings provide valuable insights for dietary strategies aimed at managing and preventing diabetes.
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