How to get blood sugar down
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Summary
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These studies suggest that blood sugar can be lowered through dietary modifications (such as increasing fiber, mono-unsaturated fatty acids, and specific plant extracts), physical activity (especially low to moderate-intensity aerobic exercises), and lifestyle programs like GEM.
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Effective Strategies to Lower Blood Sugar Levels
Managing blood sugar levels is crucial for individuals with diabetes and those at risk of developing the condition. Various strategies, including dietary modifications, physical activity, and the use of specific foods and supplements, have been shown to effectively lower blood sugar levels. This article synthesizes the latest research on these methods.
Dietary Modifications for Blood Sugar Control
Low Glycemic Load Foods
Replacing high glycemic load foods with low glycemic load alternatives can significantly improve blood sugar control. A study on adults with type 2 diabetes mellitus demonstrated that an integrated lifestyle modification program focusing on low glycemic load foods and increased physical activity led to significant improvements in HbA1c levels, a marker of long-term blood glucose control.
Fiber and Fat Intake
Incorporating insoluble and moderately fermentable cereal-based fiber, as well as replacing saturated fats with mono-unsaturated fatty acids, can improve glucose homeostasis. Viscous soluble fiber, in particular, helps delay the absorption of carbohydrates, thereby reducing postprandial glycemia .
Specific Foods and Supplements
Inulin-Type Fructans
Substituting glycemic carbohydrates with inulin or oligofructose from chicory has been shown to reduce postprandial blood glucose and insulin responses. This strategy can be particularly effective when incorporated into foods like yogurt drinks and fruit jellies.
Polyphenol-Rich Drinks
Consuming polyphenol-rich drinks, such as those made from apple and blackcurrant, can decrease postprandial glucose and insulin levels. These effects are partly due to the inhibition of intestinal glucose transport.
Functional Yogurt with Honey
A study found that yogurt fortified with green walnut honey significantly reduced morning blood sugar levels in healthy individuals. This suggests that the active ingredients in green walnut can aid in blood sugar control.
Breadfruit Flour
Breadfruit flour, which has a high amylose content and a low glycemic index, has been shown to lower blood sugar levels in diabetic mice. This makes it a potential dietary option for improving insulin sensitivity.
Physical Activity
Aerobic Exercise
Both low and moderate-intensity aerobic exercises have been proven to significantly lower blood sugar levels. Regular physical activity helps improve insulin sensitivity and glucose uptake by muscles, thereby reducing blood sugar levels.
Conclusion
Effective management of blood sugar levels involves a combination of dietary modifications and physical activity. Incorporating low glycemic load foods, fiber, and specific functional foods like inulin-type fructans and polyphenol-rich drinks can significantly improve blood glucose control. Additionally, regular aerobic exercise plays a crucial role in maintaining healthy blood sugar levels. By adopting these strategies, individuals can better manage their blood sugar levels and reduce the risk of complications associated with diabetes.
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