Drinks that lower blood sugar
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Polyphenol-Rich Fruit Drinks and Blood Sugar Reduction
Research shows that drinks rich in polyphenols, such as those made from apple and blackcurrant extracts, can help lower post-meal (postprandial) blood sugar levels. In healthy adults, consuming a drink with both apple and blackcurrant polyphenols led to significantly lower blood glucose after eating a high-carbohydrate meal. These drinks also reduced insulin and certain gut hormone responses, suggesting they may slow down glucose absorption in the gut and help control blood sugar spikes after meals . However, other studies found that while blackcurrant polyphenol drinks can reduce early post-meal blood sugar, the overall effect on total blood sugar response is minimal, especially when combined with other fruit extracts or fiber .
Jamun (Syzygium cumini) Drinks and Hypoglycemic Effects
Low-calorie drinks made from Jamun (Syzygium cumini) have shown significant potential in lowering blood sugar levels in diabetic animal models. Both sugar-sweetened and stevia-sweetened Jamun drinks led to notable reductions in blood glucose without causing harm to the kidneys or pancreas, indicating their promise as a safe dietary intervention for diabetes management .
Coconut Water-Based Drinks and Blood Glucose Control
Powdered young coconut drinks, made from coconut water and meat, have demonstrated hypoglycemic effects in diabetic rats. Regular consumption of these drinks significantly decreased fasting blood glucose and helped maintain body weight, suggesting a potential benefit for blood sugar management .
Fructose-Sweetened Drinks Versus Glucose or Sucrose
Replacing glucose or sucrose in drinks with fructose can lower peak post-meal blood sugar and insulin levels, especially in people with prediabetes or diabetes. Importantly, this substitution does not significantly increase blood triglyceride levels, making fructose a potentially better sweetener for blood sugar control compared to glucose or sucrose .
Sugar-Sweetened Beverages and Blood Sugar Spikes
Sugar-sweetened beverages (SSBs) cause significant increases in blood glucose and insulin levels after consumption. Regular intake of these drinks is linked to higher risk and mortality from type 2 diabetes, as well as unfavorable effects on lipid metabolism, especially during periods of inactivity 510. High-sugar drinks can also cause blood sugar to drop below baseline after an initial spike, but do not seem to cause noticeable hypoglycemic symptoms in the short term .
Tea and Coffee as Alternatives to Sugar-Sweetened Beverages
Replacing sugar-sweetened beverages with tea or coffee is associated with a lower risk of developing type 2 diabetes and reduced mortality in people with diabetes. Large studies across multiple countries have shown that substituting tea or coffee for sugary drinks can lower diabetes incidence by about 20% 810. These drinks are recommended as healthier alternatives for blood sugar management and diabetes prevention .
Conclusion
Drinks that can help lower blood sugar include polyphenol-rich fruit beverages (especially those with apple and blackcurrant), Jamun-based drinks, and coconut water-based drinks. Replacing sugar-sweetened beverages with tea, coffee, or drinks sweetened with fructose instead of glucose or sucrose can also support better blood sugar control and reduce diabetes risk. Avoiding regular consumption of sugar-sweetened beverages is crucial for managing and preventing high blood sugar and related metabolic diseases.
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