Diabetes is a chronic health condition in which the blood sugar levels of the affected person rise higher than normal and adversely affect the overall functioning of the body. A number of experts and professionals might recommend homeopathic treatment while the others may suggest allopathic treatment or even insulin, for diabetes. But, the important point to be considered while being treated for any type of treatments is to follow a proper diet plan and exercise accordingly.
It is essential to intake the right amount of vitamins and nutrients while being treated for chronic illnesses, such as diabetes. Nutritious and vitamin-rich foods not only help reduce the risk for non-diabetics but also fight the disease for diabetics. Some of the power foods that lower the blood sugar levels naturally are discussed in detail, given below.
Best Foods that Lower the Blood Sugar Levels:
1. Resistant Starch:
Resistant starch helps to lower the sugar levels, if consumed after the meals. Starches are basically long chains of sugar or glucose that are most commonly found in bananas, potatoes, oats, grains and a number of other foods. While certain varieties of starch pass untransformed through digestion, the others which don't get absorbed as sugar or glucose into the blood are known as resistant starch. A number of recent studies reveal that resistant starch extensively improves the insulin sensitivity.
Consuming resistant starch helps to move sugar into the cells out of the blood, for energy. The effect of their consumption is such that having it at lunch helps to reduce the blood sugar spikes even at dinner, known as the “second meal effect”. Dietitians suggest the consumption of resistant starch in the supplement form, which is without the extra carbs.
2. Ceylon Cinnamon:
Cinnamon is widely used to treat a number of diseases. It is known for its medicinal properties since the ancient Egyptian and Chinese times. Cinnamon contains a number of such compounds that help to prevent the absorption of sugar into the bloodstream and decrease the blood glucose spikes. As per a research, cinnamon significantly helps to drop down the fasting blood sugar levels by almost 10 percent after 6 weeks and 17 percent after 12 weeks and decreases the blood sugar levels as a result of the HbA1c test. Doctors recommend 1-6 grams of cinnamon (Ceylon cinnamon and not cassia cinnamon) dose daily for diabetics.
Cinnamon is an effective remedy for diabetics. But, by no means do the doctors or dietitians consider it to be a “miracle” treatment.
3. Raspberries and Strawberries:
Berries such as raspberries, strawberries, etc. are sweet treats that serve as the main ingredients of a lot of pastries, ice creams, cakes and smoothies. These sweet and tasty fruits don't typically lower blood sugar, but they help significantly in the overall wellbeing and reducing the risk of diabetes by improving the functioning of the other organs. This is because the berries contain much lower sugar content than the other fruits. Factually speaking, a cup of strawberries and raspberries only contain 5-7 grams i.e. a teaspoon of sugar as compared to 13 grams of sugar in a cup of apples and 24 grams in a cup of mango.
In addition, berries are rich in antioxidants, known as anthocyanins, which give the berries their bright red and blue hue. Anthocyanins also help to improve metabolic health, blood sugar, and cardiovascular risk factors among type 2 diabetics.
4. Cashews and Almonds:
Cashews and almonds contain plenty of magnesium, due to which the doctors widely recommend their consumption to diabetics. This is because magnesium helps to improve a lot of body processes, including blood glucose regulation. Magnesium is an essential mineral that is strongly associated with both type 1 and type 2 diabetes. Studies reveal that magnesium can influence insulin secretion, which may be the reason as to why a number of type 2 diabetics have low magnesium levels in the body. This clearly suggests that correction of low magnesium levels can significantly lower the blood sugar levels.
Apart from spinach, cashews and almonds are amongst the best sources of magnesium.
5. Green Tea:
Green tea is one of the healthiest drinks that help to prevent the early symptoms of a number of chronic and acute illnesses. It contains numerous powerful antioxidants and catechins that not only positively affect the overall functioning of the body, but also help lower the blood sugar levels. Coffee is surely a healthy drink for humans, but green tea is the healthiest and most effective one. Studies reported that of the total 286,701 people, green tea drinkers had an 18% lower risk of being exposed to diabetes. In addition, green tea is also beneficial in maintaining the metabolic health and reducing the excess fat from the body. This is why experts widely suggest its consumption regularly.
6. Fenugreek:
Fenugreek is one of the widely used herbs in Indian and Arabic culture. It is known to lower the blood sugar levels and improve insulin sensitivity. It contains copious amounts of soluble fibers that help in the process. Studies reveal that both type 2 and non-diabetics experience a decrease in their blood sugar levels after meals by up to 13 percent, when they consume fenugreek.
Fenugreek seeds or supplements must not be consumed by the pregnant ladies. Otherwise, it is safe for consumption for all the other individuals. Doctors prescribe 2-5 grams of fenugreek as the effective dosage per day.
7. Shirataki Noodles:
The most followed rule to ward off the symptoms of diseases and reduce weight is to simply stop eating junk and other foods high in carbohydrates like bread, noodles. Reducing their consumption significantly helps in the management of a lot of chronic diseases, especially diabetes. But, you would be surprised to know that a type of Japanese noodles, known as Shirataki noodles help to prevent diabetes. These noodles are high on fibers and low on carbs. Factually speaking, a 100 gram serving of these noodles contain less than one gram of digestible carbs and only two calories.
Shirataki noodles are typically made of glucomannan, an indigestible fiber that helps to lower blood sugar levels after meals and boosts metabolic among diabetics. Thus, Shirataki noodles are one of the best foods that help in controlling diabetes.
8. Cocoa in Dark chocolate:
The cocoa in dark chocolate originates from the cocoa plant. It is packed with helpful flavanols that help to lower high blood pressure, improve insulin resistance and the overall blood sugar regulation.
However, dark chocolate does contain a small amount of sugar, it is always recommended over sweet chocolates. Experts suggest that a dark chocolate with typically 85 percent or more cocoa content helps to ward off the early symptoms of diabetes and induce weight loss. Cocoa significantly helps to lower the blood sugar quickly.
9. Apple Cider Vinegar:
“An apple a day, keeps the doctor away”.
Apple in mostly all the forms helps to prevent diseases and improves the overall wellbeing. Apple cider vinegar or vinegar made from apples is widely recommended to be consumed in diluted forms by individuals who wish to reduce weight and treat diabetes.
Vinegar in its real form has been used for centuries to cure health problems. Studies reveal that consuming apple cider vinegar helps to boost the sugar uptake to the cells from the bloodstream, known as glucose metabolism. Another study found that the type 2 diabetics who consumed apple cider vinegar before the meals had increased uptake of glucose or sugar in the cells, lowered insulin and blood sugar levels, and reduced triglycerides levels. Apple cider vinegar is considered to be one of the best foods to lower the blood sugar levels.
10. Stevia as a Sugar Alternative:
Stevia is a sweetener or sugar supplement that is extracted from the plants of its tree. It originates from South America and is extremely beneficial for diabetics. It contains no calories or sugar and is a direct supplement for sugar. Researchers suggest that it has a direct impact on insulin function in the body. It is found to reduce both insulin levels and blood sugar levels among diabetics if consumed after meals. Honey too is great sweeter for diabetics but, for those who like it much sweeter, Stevia is the best alternative for sugar.