Best Foods to reduce Blood Sugar Naturally
Blood Sugar is very important part of our body. The human body needs energy that comes from food. Sugar and starch, known as carbohydrates, are the most efficient sources of energy. In the intestine, they are broken down into glucose. This broken glucose enters the bloodstream and is released to various organs and muscles. Check out best Foods to reduce blood sugar naturally in detail in this blog.
Blood sugar is often referred to as blood sugar. Blood sugar levels, also known as plasma glucose levels, refer to how much sugar is in your bloodstream.
How important is your blood sugar?
The amount of glucose or sugar in your blood plays an important role in both short and long term health. It’s pretty important! When everything is working normally, your bloodstream carries glucose, aided by insulin, to fuel every cell in your body.
Maintaining proper blood sugar levels helps with weight control, staying energetic, and minimizing the risk of numerous medical problems such as cancer, diabetes, heart disease and more.
The normal limit values for blood sugar levels in non-diabetics vary throughout the day, but are between 4 and 8 millimoles per liter (mmol / l). They are lowest in the early morning and highest after meals. Values outside of these limits are in most cases indicators of high or low blood sugar in diabetes.
Glucose, Insulin, and Your Health
When you eat carbohydrates, your digestive system breaks them down into various sugars. While insulin basically opens the cells’ doors for glucose to fuel them, fructose is much less healthy as it has to undergo other processes as well.
Once your cells get the glucose they need, the leftover sugar is carried by insulin through the bloodstream to other parts of the body to be converted into fat and stored.
Unhealthy diet, an inactive lifestyle, and other factors can upset the balance of glucose and insulin, leading to problems like insulin resistance, high blood pressure, and more.
Since your body is interconnected, a problem like insulin resistance is a stepping stone to many more.
Blood Sugar and Prediabetes
Since insulin and glucose are so linked, and diabetes in general has to do with insulin sensitivity, the connection with blood sugar is also easy to see. While there are numerous factors that are beyond your control over your risk of diabetes, such as age and race, there are many, many other ways you can avoid getting on this path.
The first is to avoid prediabetes, the middle ground between health and full blown diabetes. This happens when your blood sugar levels are higher than they should be, but not in diabetes.
If someone has prediabetes, they are at higher risk of developing type 2 diabetes and other serious health problems, including heart disease and stroke, according to the Centers for Disease Control and Prevention.
Without lifestyle changes to improve their health, 15% to 30% of people with prediabetes will develop type 2 diabetes within five years.
How to stay healthy and control your blood sugar
Aside from weight, family history, and genetics, the exact causes of prediabetes are not fully known. However, studies have shown a link between prediabetes and inactivity as well as excess belly fat. The first steps to help yourself are far from secrets, miracle cures or other gimmicks. All you need to do is
- Get active
- Eat healthy
- Sleep well
A combination of exercises has been shown to be more effective at breaking colon than anything in isolation. In fact, the right type, variety, order, and progression of the exercise can be very useful.
When it comes to eating healthy, avoiding foods high in sugar and highly processed foods are two easy ways to get an effect.
Replacing the sugar and excess carbohydrates in your diet with more fruits, vegetables, and good sources of protein will keep you energized and your body able to work more efficiently.
The WHO report highlights these facts about diabetes –
- The number of people with diabetes increased from 108 million in 1980 to 422 million in 2014.
- The global prevalence of diabetes in adults over the age of 18 increased from 4.7% in 1980 to 8.5% in 2014.
- The prevalence of diabetes has increased faster in middle and low-income countries.
- Diabetes is a leading cause of blindness, kidney failure, heart attack, stroke and lower extremity amputation.
- In 2016, an estimated 1.6 million deaths were directly caused by diabetes. Another 2.2 million deaths in 2012 were due to high blood sugar.
- Almost half of all deaths from high blood sugar levels occur before the age of 70. The WHO estimates that diabetes was the seventh leading cause of death in 2016.
- Eating a healthy diet, regular physical activity, maintaining a normal body weight, avoiding tobacco and regular screening and treatment for complications are ways to prevent or delay the onset of type 2 diabetes.
Countries with a high prevalence of diabetes:
The International Diabetes Federation (IDF) report states that the five countries with the highest number of people suffering from diabetes –
- China: 109 million
- India: 69 million
- USA: 29 million
- Brazil: 14 million
- Russian Federation: 12 million
9 warning signs that you may be diabetic
Type 2 diabetes, a chronic disease that causes too much sugar in the blood, is one of the most common and serious chronic diseases affecting people today. It is the seventh leading cause of death in the US and the leading cause of kidney failure.
Of the 30 million in the US with diabetes, there are an estimated 7 million who go undiagnosed. According to the International Diabetes Federation, over 370 million people have the disease and over half of those people go undetected.
To get a correct diagnosis, it is important that you know what warning signs to look out for.
Here are 9 symptoms to look out for to indicate that you are diabetic.
Symptoms of Type 2 Diabetes
- Frequent urination
- Increased thirst
- Increased fatigue
- Blurred vision
- Tingling in your feet
- Hunger, even after eating
- Itchy skin
- Increased incidence of yeast infections
Type 2 diabetes develops when resistance to insulin, a hormone released by the pancreas that helps cells absorb glucose from the blood, develops. Because cells can no longer use insulin to absorb glucose from the blood, glucose remains in the blood and blood sugar levels remain high.
Genetics, being overweight or obese, and inadequate physical activity are some risk factors for developing type 2 diabetes.
If you experience any combination of these symptoms, it is important that you consult a doctor for the correct medical advice.
Why more concern about Diabetes?
Diabetes, a chronic disease, not only affects adults but also spreads to children, adolescents, and pregnant women.
There are mainly three types of diabetes –
- Type 1 diabetes
- Type 2 diabetes
- Gestational diabetes (GDM)
Diabetes is always manageable, but there are some days that are just rough.
Why is it necessary to maintain normal blood sugar levels?
Over time, diabetes begins to damage the heart, blood vessels, eyes, kidneys and nerves.
- Heart attack: Adults with diabetes are two to three times more likely to have heart attacks and strokes.
- Foot ulcer and limb amputation: In combination with reduced blood flow, nerve damage in the foot increases the likelihood of foot ulcers, infections and a possible need for a limb amputation.
- Blindness: Diabetic retinopathy is a major cause of blindness and occurs as a result of long-term accumulated damage to the small blood vessels in the retina. About 2.6% of global blindness is due to diabetes.
- Kidney failure: Diabetes is a leading cause of kidney failure.
Much recent research and studies have shown that many naturally occurring herbs and spices make amazing contributions to lowering blood sugar levels, making them a boon for prediabetics and diabetics alike.
Herbs and Spices that naturally lower Blood Sugar level
Here is the list of naturally available super herbs and spices for lowering or reducing blood sugar.
- Aloe Vera
- Red ginseng
- Flea seeds
- Curry leaves
- Green tea
- Bitter gourd (or bitter melon or Karela)
Aloe Vera plant
Studies show that juice or supplements made from the leaves of Aloe Vera can help lower fasting blood sugar and A1C in people with pre-diabetics or type 2 diabetics.
Aloe Vera extracts can regulate fasting blood sugar in pre-diabetics within 4 weeks and reverse the lipid profile within 8 weeks. It is the anti-inflammatory, antioxidant nature of Aloe Vera that targets a diabetic weakened area of the body, such as damage to the beta cells of the pancreas caused by oxidative stress.
An additional benefit of Aloe Vera is that it promotes faster healing, lowers blood lipids, and reduces the swelling and inflammation of skin ulcers and wounds.
The red ginseng root has been used in traditional Chinese medicine for centuries. It is one of the most effective naturally available herbs for lowering blood sugar.
Red ginseng has been shown to provide blood sugar control, improve pancreatic cell function, and improve the uptake of blood sugar from tissues. It also lowers HbA1C levels.
Indian ginseng, also called ashwagandha, also has great multi-benefits.
Fleas come from the seed coat of the Plantago otava plant. It’s found in many fiber supplements used to treat constipation, diarrohea, and other bowel diseases such as irritable bowel syndrome.
Psyllium helps lower blood cholesterol and blood sugar levels, which leads to less need for insulin.
The psyllium husk turns into a gel when mixed with water. When ingested, this gel quality plays a crucial role in the absorption of food into the body. The flea seed slows down and delays the digestion of food, reducing the absorption of sugar and consequently minimizing blood sugar spikes.
It contains more than 400 strong chemical components such as disulfide, allicin and S-ally Systerine. Garlic is highly regarded for its ability to make a number of physical ailments and problems (it can protect the heart, is antimicrobial and even protects against cancer.)
In particular, Allicin – a sulfur-containing compound is known for its potent hypoglycemic effects. These compounds increase the insulin released from beta cells in the pancreas, as well as increase liver metabolism.
Garlic in any form is strong raw, ripened or cooked. It regulates blood sugar, aids blood circulation and increases insulin by helping the liver.
It is rich in antioxidants such as Rosmarinic acid, Gallic acid and Eugenol.
It is considered medically effective in both fresh and dried forms, although fresh is considered the better of the two options.
Rosemary has two effects: it stabilizes blood sugar levels and promotes weight loss.
In fact, the plant is known to be antihyperlipidemic and antihyperglycemic. Both of these offer great benefits for people with diabetes. When taken evenly in therapeutic doses, this herb has been found to regulate and lower blood sugar, cholesterol, and triglyceride levels.
Studies show that cinnamon has a positive effect on blood sugar control and lipid profile in type 2 diabetes patients. It contains 18% polyphenol.
Cinnamon can help your body’s cells respond better to insulin, which further controls blood sugar levels.
Studies published in the Journal of the American Board of Family Medicine also show that “Cinnamon alone lowered HbA1C by 0.83%, compared to standard medications that lowered HbA1C by 0.37%.
It has been used in both Ayurvedic and Chinese medicine for hundreds and hundreds of years and for good reason. Turmeric is a spectacular herb for the body.
The most important component of turmeric is curcumin – the substance that gives turmeric its characteristic orange hue.
It has numerous benefits: it helps digestion, relieves pain, brightens the skin, improves liver function and so on. With anti-inflammatory and antioxidant properties, this root helps treat both types of diabetes and prevents diabetes from occurring in the first place.
In particular, turmeric improves insulin function, reduces insulin resistance, protects beta cells (which are responsible for insulin production), improves all disrupted insulin pathways and reduces the inflammatory signals that are typically overactive in diabetes.
Turmeric also boosts immunity and prevents infections that diabetics are often prone to.
Fenugreek is a wonderful medicinal plant that is used in both Ayurvedic and traditional Chinese medicine.
Due to the amino acid 4-hydroxyisoleucine found in this plant, fenugreek seeds improve the metabolic symptoms associated with type 1 and type 2 diabetes: lowering fasting blood sugar levels, slowing down carbohydrate absorption, lowering cholesterol levels, and improving glucose tolerance.
A study published in the European Journal of Clinical Nutrition found that type 1 diabetics were able to improve glucose tolerance, lower their fasting blood sugar levels, and reduce urinary glucose levels by 54% when fenugreek seeds were used medicinally.
Semen in a meal reduced the characteristic spike in blood sugar levels after a meal.
Through regular ingestion of the seeds, this spice has been linked to lower LDL cholesterol, an important step in the regulation and treatment of diabetes and heart disease.
Various studies have shown that ginger extract has a significant antihyperglycemic effect. It lowers total serum cholesterol, triglycerides, and increases HDL cholesterol levels.
Diabetics often have acid reflux problems. Ginger soothes the entire digestive tract and gives diabetics another reason to add ginger to their supplement package.
These leaves help to stabilize blood sugar levels and influence carbohydrate metabolism.
According to a study conducted in India and a report published in the International Journal of Development Research, curry leaves contain a phytochemicals solution that can help control blood sugar levels in patients with type 2 diabetes by lowering fasting and postprandial blood sugar levels.
In the researches and tests, diabetic rats were given a dose of about 12 g / day for a month. This found that curry leaves can treat diabetes by affecting carbohydrate metabolism and improving liver and kidney function.
It has also been shown that the amazing antioxidant properties of curry leaves can increase the production of pancreatic cells, thereby improving insulin function.
According to studies and tests on rats, cloves protect the heart, liver and lens of the eye of a diabetic rat.
Clove contains about 30% of the antioxidant phenol along with antioxidants anthocyanins and quercetin, which give it both antiseptic and germicidal properties.
Clove also offers anti-inflammatory, analgesic, and digestive health benefits to diabetics.
This tea contains polyphenols, which are antioxidants.
The main antioxidant in green tea is known as epigallocatechin gallate (EGCG).
Various studies have shown that EGCG can have numerous health benefits, including:
- Lower risk of cardiovascular disease
- Prevention of type 2 diabetes
- Improved glucose control
- Better insulin activity
Studies in diabetics have not shown any health benefits. However, Green tea is generally considered safe and can be used as a preventative measure against diabetes.
Bitter gourd (or bitter melon or Karela)
Bitter gourd is an excellent source of vitamins B1, B2 and B3, C, magnesium, folic acid, zinc, phosphorus, manganese and is high in fiber. It’s high in iron and contains twice the beta-carotene of broccoli, twice the calcium of spinach, and double the potassium of a banana.
Benefits of Bitter Gourd Juice
Helps Maintain Blood Sugar Levels
Bitter gourd contains an insulin-like compound called polypeptide-p or p-insulin that has been shown to naturally control diabetes. According to a study, a four-week clinical study showed that 2,000 mg of bitter melon, when taken regularly, significantly lowered blood sugar levels in patients with type 2 diabetes.
Lowers Bad Cholesterol
Bitter gourd juice is anti-inflammatory and also helps in lowering bad cholesterol levels in the body. This significantly reduces the risk of heart attack and stroke.
It also maintains the body’s blood pressure as it is high in potassium, which takes up excess sodium in the body.
It’s high in iron and folic acid, which are known to reduce the risk of stroke and keep your heart healthy.
Helps with glowing skin and shiny hair
In addition to vitamins A and C, bitter gourd juice contains powerful antioxidants that prevent premature skin aging and reduce wrinkles. In addition, it reduces acne, helps treat eczema and psoriasis, and protects the skin from the harmful UV rays.
The nutrients vitamin A, vitamin C, biotin and zinc give your locks shine and shine. Regularly applying bitter gourd juice to the scalp can reduce hair loss and graying, treat split ends and rough hair, shake off dandruff and fight itching.
Helps Heal Liver Problems
The bitter gourd juice cleanses your intestines and heals many liver problems.
Various studies have shown that a compound called Momordica Charantia, found in bitter gourd, provides protection against liver failure by boosting the antioxidant activity of enzymes in the liver. It also improves bladder function.
Helps you lose weight
Eating or drinking bitter gourd juice stimulates the liver to secrete bile acids, which are essential for the body’s fat metabolism. Plus, a 100g serving of bitter gourd only contains 17 calories, making it a great option for the fitness enthusiast.
Improves the immune system
Bitter gourd fights viruses and bacteria and strengthens your immunity. It prevents allergies and digestive disorders. The antioxidants act as powerful defense mechanisms against disease and also help fight the free radical damage that can cause various types of cancer.
Bitter gourd has carcinogenic and anti-tumor properties. It reduced the risk of prostate, breast and cervical cancer.
Great for the Eyes
Bitter Gourd contains compounds like beta-carotene and vitamin A that are healthy for your eyes and improve eyesight. It is also a good home remedy to treat dark circles.
As with anything, moderation is required. Excessive consumption of bitter gourd juice can cause abdominal pain and diarrhea.
Pregnant women should also avoid ingesting too much bitter gourd or it’s juice, as this can stimulate the uterus and lead to premature births.
Around 30 mL bitter gourd juice extract is recommended daily.
It also maintains the body’s blood pressure as it is high in potassium, which takes up excess sodium in the body.
It’s high in iron and folic acid, which are known to reduce the risk of stroke and keep your heart healthy.
Also read Best Tips for Healthy Eyes
Helps with glowing skin and shiny Hair
In addition to vitamins A and C, bitter gourd juice contains powerful antioxidants that prevent premature skin aging and reduce wrinkles. It also reduces acne, helps treat eczema and psoriasis, and protects the skin from the harmful UV rays.
Foods that naturally lower blood sugar
There are several foods to lower blood sugar naturally. Taking medicines for lowering blood sugar may give positive effects but over the course of time it may provide side effects. First choice should always be naturally occurring foods. Check out list of foods that naturally lower blood sugar.
Olive oil is an example of healthy fat. This oil contains polyphenols that help fight inflammation and lower blood pressure. These oils will help you serve your twice-daily fat off the DASH diet.
This oil is mixed with many foods that we can eat as it is very commonly used as a salad.
These leaves are high in amino acids and contains five grams of protein per cup. Spinach is also a rich source of minerals like calcium, magnesium, and potassium all of which lower blood pressure, and it’s a good source of fiber to help lower blood sugar.
Fiber proteins and minerals are three great ingredients that help balance insulin levels and give the body more nutrients.
Broccoli and Broccoli Sprouts
Sulforaphane is a type of isothiocyanate with blood sugar-reducing properties. This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli.
They have been shown to increase insulin sensitivity and lower blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract. In addition, consumption of cruciferous vegetables has been linked to a lower risk of type 2 diabetes.
Avocado is a superfood for so many reasons, but they’re especially good for lowering blood sugar levels. The avocado fruit is a rich source of monounsaturated fats, which are the best type of fast for your heart.
Avocado is also a great source of fiber, amino acids, B vitamins, minerals like magnesium and potassium, and a great substitute for foods like mayo and cheese, especially for people with diabetes or food intolerances.
It is used in processed fats. This fruit can be used as a wonderful addition to your diet.
Almond provides more protein than other types of nuts, as well as more fiber and general nutrition. This makes them an excellent choice for lowering blood sugar levels and even blood pressure. Almonds contain 8 grams of protein, 3 grams of fiber, and only 1 gram of naturally occurring sugar per ounce.
Almond contains magnesium and potassium, which help in lowering blood sugar and blood pressure.
Even nuts can provide a little calcium, iron and zinc. One ounce of almonds is roughly equivalent to 20 nuts and is the perfect serving size as a snack all day. You can also add flaked almonds to meals like salads, stir-fries, and even oatmeal if you wish.
Making nuts like Almonds, peanuts, and nut butters can play an important role in lowering blood sugar levels.
A study published in the journal Molecules found that consuming nut butters or almonds and peanuts throughout the day lowered post-meal blood sugar levels in people with type 2 diabetes.
According to the book, salmon is uniquely rich in omega-3 fatty acids.
When combined with the abundant supply of selenium, these omega-3 fatty acids help lower blood pressure, lower blood cholesterol and reduce the risk of heart disease. Salmon, with its heart healing properties, is extremely good for heart muscle health.
Now that you know which foods lower blood sugar try making them a part of your diet (but speak to your doctor about it first). If you have low insulin sensitivity (insulin resistance), these foods can help regulate your blood sugar levels. And remember, eating a healthy diet and exercising regularly are among the best ways to regulate your blood sugar levels.
Staying away from processed foods and sugar while increasing your consumption of whole grains, fiber, and vegetables can help your body regulate insulin levels properly (and in some cases contribute to weight loss).
By following a healthy diet and exercising daily, you may have better control over your body’s glucose levels.