How to naturally decrease blood sugar
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Natural Ways to Decrease Blood Sugar
Managing blood sugar levels is crucial for individuals with diabetes and those at risk of developing the condition. Several natural methods have been studied for their efficacy in lowering blood sugar levels. This article synthesizes the findings from multiple research studies on natural dietary interventions and their impact on blood glucose control.
High-Fiber Diets and Blood Sugar Control
Benefits of High-Fiber Diets
High-fiber diets, particularly those composed of natural foodstuffs, have been shown to significantly improve blood glucose control. A study involving type 1 diabetic patients demonstrated that a high-fiber diet (HF) led to a reduction in mean daily blood glucose concentrations and the number of hypoglycemic events compared to a low-fiber diet (LF). The HF diet also resulted in lower HbA1c levels, indicating better long-term glucose control.
Honey and Blood Sugar Levels
Green Walnut Honey
Functional yogurt fortified with honey, especially from bees fed on green walnut extracts, has shown promising results in controlling blood sugar levels. In a study with 60 participants, those who consumed yogurt mixed with green walnut honey experienced a significant decrease in their morning blood sugar levels by approximately 22.45% over 21 days. This suggests that the active ingredients in green walnut honey can effectively lower blood sugar.
Natural Honey vs. Dextrose and Sucrose
Natural honey has also been compared to dextrose and sucrose in its effects on blood glucose levels. Honey consumption resulted in a lower rise in plasma glucose levels compared to dextrose and sucrose, making it a better alternative for managing blood sugar. Additionally, honey reduced cholesterol, LDL-C, and triglycerides, further supporting its benefits for overall metabolic health.
Flavonoids and Polyphenols
Flavonoids in Diabetes Management
Flavonoids, which are abundant in various plant parts, have been found to possess hypoglycemic properties. These compounds help manage blood sugar by regulating glucose and lipid metabolism, reducing insulin resistance, and exerting anti-inflammatory and antioxidant effects. This makes flavonoids a valuable natural option for improving type 2 diabetes mellitus and its complications.
Polyphenol-Rich Drinks
Polyphenol-rich drinks, such as those containing apple and blackcurrant extracts, have been shown to decrease postprandial glucose and insulin levels. In a study with healthy volunteers, these drinks significantly reduced the incremental areas under the curve for plasma glucose concentrations after a high-carbohydrate meal. This effect is partly due to the inhibition of intestinal glucose transport by polyphenols.
Low-Glycemic Index Diets
Efficacy of Low-GI Diets
Low-glycemic index (GI) diets are effective in reducing postprandial glycemia and stabilizing blood glucose levels. A systematic review and meta-analysis of 54 randomized controlled trials found that low-GI diets significantly reduced glycated hemoglobin (HbA1c) and fasting glucose levels in individuals with diabetes or impaired glucose tolerance. These diets also contributed to weight loss, which is beneficial for overall diabetes management.
Medicinal Plants and Extracts
Mulberry Leaf Extract
Mulberry leaf extract has been studied for its potential to reduce blood glucose levels. In a randomized, double-blind, placebo-controlled study, mulberry extract significantly reduced the total blood glucose rise after ingestion of maltodextrin, demonstrating a dose-response effect. The extract also suppressed total insulin rises, indicating its potential for regulating dysglycemia and preventing type 2 diabetes.
Other Medicinal Plants
Several medicinal plants, including Azadirachta indica, Gymnema sylvestre, Catharanthus roseus, and Ocimum sanctum, have shown varying degrees of blood sugar-lowering activity in diabetic rat models. These plants offer a natural alternative for managing blood sugar levels and warrant further investigation in human studies.
Conclusion
Natural dietary interventions, including high-fiber diets, honey, flavonoids, polyphenol-rich drinks, low-GI diets, and medicinal plant extracts, have shown significant potential in lowering blood sugar levels. These natural methods provide a complementary approach to conventional diabetes treatments, offering safer and effective options for managing blood glucose and improving overall metabolic health.
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