High blood sugar is nothing to laugh about. Most people who have to test their blood sugar know that a spike or sudden drop is often a matter of life and death. Here’s how those who manage their blood sugar well do it.
It seems like a weird thing to say to someone who has blood sugar problems: eat blueberries. They have sugar in them. They’re fruit. Here’s why that doesn’t matter though. Blueberries contain compounds that help you regulate your blood sugar. The effect is so powerful, that researchers set out to figure out why this happens.
Researchers at Louisiana State University System’s Pennington Biomedical Research Center discovered that two blueberry smoothies per day helped improve insulin sensitivity in overweight people.
Avocados have a lot of fat in them. But, they’re good for you. That’s because they contain monounsaturated fat, which is the kind of fat that helps slow the release of sugars into the bloodstream. This helps control insulin. Avocados also contain beta-sitosterol, which is a compound that can help decrease inflammation after intense exercise.
Chia seeds seem like another odd bet, but it’s a good one. They’re gluten free and they help stabilize blood sugar, manage the effects of diabetes, and improves insulin sensitivity. They can also help you deal with symptoms related to metabolic syndrome. Things like high cholesterol, high blood pressure, and extreme rises in blood sugar.
Tiny chia seeds are anti-inflammatory agents, and they contain quite a lot of fiber, magnesium, potassium, folic acid, iron, and calcium.
If you like cinnamon, you’ll love the fact that you can eat an ungodly amount of it and it’s great for your blood sugar. A 2003 study in the journal Diabetes Care showed that the spice can cause muscle and liver cells to respond more readily to insulin. This has a tremendously powerful effect on weight loss.
Ceylon cinnamon, which is true cinnamon, also seems to reduce several risk factors for cardiovascular disease, like high blood sugar and high levels of LDL (“bad” cholesterol).
Most people eat Cassia, which is a spice that’s much cheaper than true cinnamon, tastes just like cinnamon, but isn’t cinnamon and doesn’t contain the same volatile oils as true cinnamon.
Just ½ teaspoon a day for 20 days is all you need to improve insulin response and lower blood sugar by 20%.
Mangoes taste good, and they’re sweet, but they’re also capable of lowering blood sugar. Howe? The research published in the journal of Nutrition and Metabolic Insights shows that daily consumption of 10 grams of free-dried mango helped lower blood sugar. By the way, this amount is equal to one-half of a fresh mango or about 100 grams.
The study was led by Edralin Lucas, PhD, an associate professor of nutritional sciences at Oklahoma State University’s College of Human Sciences.
Mangos contain more than 20 different vitamins and minerals, including vitamin C, beta carotene, folate, and fiber. They also have low or no pesticide residue.
Olive oil, contains monounsaturated fat, the same kind found in avocados, which prevents belly fat accumulation and insulin resistance.
They also encourage the release of appetite-suppressing hormone, leptin.
You might not think it, but eggs are amazing for your health. A study published in 2008 in the International Journal of Obesity showed that overweight people fed 2 eggs per day for breakfast lost 65% more weight than those eating breakfast without eggs. Eggs may lower blood sugar swings and improve insulin response and control.
Studies also showed that people who eat eggs regularly eat fewer calories for the next 36 hours. And, because it contains no sugar, it has less impact on your dental health. Those who know to choose dental implants know that they need to control not just the sugar intake but also their protein intake.
And, eggs have some of the highest nutrient levels of all foods, helping your body pool resources to keep you healthy in a multitude of ways, from heart health to dental health and everything in between.
Vinegar is another beneficial thing for your body. It helps blunt blood sugar and insulin increases. It also heightens the sensation of fullness after a high sugar or carb meal. A study at Arizona State University found that people starting a meal with vinegar had better blood sugar and insulin control.
Blood sugar is controlled by cherries because they have natural compounds called anthocyanins. These compounds help lower blood sugar levels in people with diabetes. A study in the Journal of Agricultural and Food Chemistry finds that these compounds can reduce insulin by 50%. Anthocyanin-loaded cherries may can also protect against cancer.
Lauren White is at medical school in her 2nd year. She comes from a family of doctors and has known from a young age that she would naturally follow in her parents footsteps. She enjoys sharing her knowledge with others and tries to write an article every week for online publication.
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