Things to lower blood sugar
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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 dietary interventions and natural supplements have been studied for their efficacy in reducing blood glucose levels. This article synthesizes the findings from multiple research studies on effective strategies to lower blood sugar.
Polyphenol-Rich Drinks: Apple and Blackcurrant
Polyphenol-rich drinks have been shown to significantly reduce postprandial blood glucose levels. A study involving healthy men and women demonstrated that drinks containing apple and blackcurrant polyphenols decreased blood glucose concentrations after a high-carbohydrate meal. The combination of apple and blackcurrant polyphenols was particularly effective, reducing glucose levels more than apple polyphenols alone. This effect is partly due to the inhibition of intestinal glucose transport.
Low-Glycemic Index (GI) Diets
Low-GI diets are another effective strategy for managing blood sugar 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 type 1 or type 2 diabetes, or impaired glucose tolerance. These diets also contributed to weight loss, which further aids in glycemic control.
Cinnamon Supplementation
Cinnamon has been identified as a beneficial supplement for lowering blood sugar levels. A clinical trial with type 2 diabetes patients showed that daily intake of 2 grams of cinnamon significantly improved fasting plasma glucose levels and reduced body weight, BMI, and waist circumference. Cinnamon mimics insulin activity, enhancing glucose uptake and glycogen synthesis.
High-Fiber Diets
High-fiber diets composed of natural foodstuffs have been shown to improve blood glucose control and reduce hypoglycemic events in type 1 diabetic patients. A study comparing high-fiber and low-fiber diets over 24 weeks found that the high-fiber diet significantly reduced mean daily blood glucose concentrations and HbA1c levels.
Functional Yogurt with Honey
Functional yogurt fortified with honey from bees fed on specific plant extracts can also help control blood sugar levels. A study found that yogurt mixed with green walnut honey significantly decreased morning blood sugar levels in healthy individuals. This innovative approach leverages the active ingredients in green walnut to enhance the blood sugar-lowering effects of honey.
Inulin-Type Fructans
Inulin-type fructans from chicory, such as oligofructose and inulin, are prebiotic dietary fibers that do not contribute to glycemia. Studies have shown that replacing glycemic carbohydrates with these fructans in foods like yogurt and fruit jelly significantly lowers postprandial blood glucose and insulin responses.
Barley Flour Bread
Barley flour bread has been found to have a "second-meal" effect, reducing postprandial blood glucose levels after both the initial and subsequent meals. A study with healthy Japanese adults showed that consuming refined barley flour bread instead of wheat flour bread led to lower blood glucose concentrations after the second meal.
Potato-Based Evening Meals
Potato-based evening meals can be suitable for individuals with type 2 diabetes when prepared and consumed as part of a mixed meal. Research indicates that boiled, roasted, or cooled potatoes do not lead to unfavorable postprandial glucose responses and can even result in lower nocturnal glucose levels compared to rice-based meals.
Isomaltulose in Low-GI Diets
Isomaltulose, a low-GI carbohydrate, has been shown to reduce glycemic response and variability while promoting fat oxidation. A study involving Chinese men demonstrated that a low-GI diet incorporating isomaltulose led to lower 24-hour glucose levels and increased fat oxidation compared to a high-GI diet.
Conclusion
Incorporating polyphenol-rich drinks, low-GI diets, cinnamon, high-fiber foods, functional yogurt with specific honeys, inulin-type fructans, barley flour bread, potato-based meals, and isomaltulose can effectively lower blood sugar levels. These dietary strategies offer practical and natural ways to manage and improve glycemic control.
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