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High blood sugar levels, also known as hyperglycemia, can lead to a host of health problems, including diabetes, heart disease, and stroke. Managing blood sugar levels is crucial for overall health and wellbeing, and there are several ways to do it, including through diet and exercise. In this article, we'll focus on foods and drinks that can help lower blood sugar levels quickly and naturally. We'll also discuss some home remedies that may help lower blood sugar levels in emergency situations.
Foods That Lower Blood Sugar
1.Leafy greens
Leafy greens such as spinach, kale, and lettuce are excellent sources of fiber and antioxidants, both of which can help lower blood sugar levels. They are also low in calories, making them an ideal food for weight management, which is crucial for managing blood sugar levels.
2.Nuts and seeds
Nuts, such as almonds, walnuts, and pistachios, are a good source of healthy fats, protein, and fiber. They can help slow down the absorption of carbohydrates in the intestines, which can help prevent spikes in blood sugar levels. Nuts can also help improve insulin sensitivity and reduce inflammation, which can help lower blood sugar levels. You can eat nuts as a snack or add them to your meals for a quick blood sugar-lowering effect. They also contain magnesium, a mineral that is essential for regulating blood sugar levels.
3.Whole grains
Whole grains such as brown rice, quinoa, and whole wheat bread are rich in fiber, which slows down the absorption of glucose into the bloodstream. This can help prevent blood sugar spikes and crashes.
4.Avocado
Avocado is high in healthy fats and fiber, which can help regulate blood sugar levels. It is also low in carbs, making it an ideal food for people who need to control their blood sugar levels.
Drinks That Lower Blood Sugar
1.Water
Drinking water is essential for overall health, but it can also help lower blood sugar levels. When you are dehydrated, your blood sugar levels can rise, so it's important to drink plenty of water throughout the day.
2.Apple cider vinegar
Apple cider vinegar has been shown to help lower blood sugar levels in people with diabetes. It can be taken in a variety of ways, including mixed with water or added to salad dressings.
3.Green tea
Green tea is high in antioxidants, which can help reduce inflammation and improve overall health. It has also been shown to help lower blood sugar levels in people with diabetes.
4.Cinnamon tea
Cinnamon has been shown to help lower blood sugar levels by improving insulin sensitivity. Drinking cinnamon tea can be an effective way to get the benefits of cinnamon.
Home Remedies to Lower Blood Sugar
2.Ginger
Ginger is a root that has been used for centuries in traditional medicine. Recent studies have shown that ginger can help lower blood sugar levels by improving insulin sensitivity. Ginger can also slow down the absorption of carbohydrates in the intestines, which can help prevent spikes in blood sugar levels. You can add fresh ginger to your tea or use ginger powder in your cooking to help reduce your blood sugar levels.
3.Turmeric
Turmeric is a spice commonly used in Indian and Middle Eastern cuisine. It has been shown to lower blood sugar levels by improving insulin sensitivity. Turmeric can also slow down the absorption of carbohydrates in the intestines, which can help prevent spikes in blood sugar levels. You can add turmeric to your meals or take turmeric supplements to help reduce your blood sugar levels.
4.Garlic
Garlic is a popular ingredient in many dishes and has been shown to have many health benefits, including lowering blood sugar levels. Garlic can help improve insulin sensitivity and reduce blood sugar levels by increasing the production of insulin in the body. You can add garlic to your meals or take garlic supplements to help reduce your blood sugar levels.
Fruits That Lower Blood Sugar
1.Grapefruit
Grapefruit is a low-sugar fruit that is high in fiber and vitamin C. It has been shown to help lower blood sugar levels in people with diabetes.
2.Pomegranate
Pomegranate is high in antioxidants, which can help reduce inflammation and improve overall health. It has also been shown to help lower blood sugar levels in people with diabetes.
3.Kiwi
Kiwi is a low-sugar fruit that is high in fiber and vitamin C. It has been shown to help lower blood sugar levels in people with diabetes.
4.Apples
Apples are high in fiber, which can help slow down the absorption of glucose into the bloodstream. They also contain antioxidants, which can help reduce inflammation and improve overall health.
5.Berries
Berries, such as strawberries, blueberries, and raspberries, are low in sugar and high in fiber, making them an excellent food choice for people with high blood sugar. Berries contain antioxidants that can help improve insulin sensitivity and reduce inflammation, which can help lower blood sugar levels. You can eat berries as a snack or add them to your smoothies for a quick blood sugar-lowering effect.
7 Herbs to Naturally Lower Blood Sugar
Many Ayurvedic herbs have been used for centuries to regulate blood sugar levels. These herbs have been found to be effective in managing diabetes and its complications. Here are seven herbs that have been found to be effective in reducing blood sugar levels naturally.
1.Gymnema Sylvestre (Gurmar)
Gymnema Sylvestre, also known as Gurmar, is an Ayurvedic herb that is known as the sugar crusher. The leaves of this herb have been found to be effective in reducing blood sugar levels. Experimental and clinical studies have demonstrated the efficacy of Gymnema Sylvestre in lowering fasting blood sugar levels. The herb assists in the regeneration of residual pancreatic beta cells, thereby reducing the dependence on insulin medications.
2.Coccinia indica
Coccinia indica is a powerful anti-diabetic herb that helps to prevent a sudden surge of blood sugar after consuming carbohydrates. It regulates the breakdown of starch and protects vital organs from the adverse effects of high blood sugar levels. Abnormal changes in the fatty acid composition in diabetics could be prevented by consuming Coccinia indica leaves. It also raises the plasma vitamin C level and reduces oxidant agents, protecting diabetics from oxidative stress.
3.Azadirachta Indica (Neem)
The bitter leaves and seeds of Azadirachta indica, also known as the neem plant, are beneficial for diabetes patients. Neem is used alone or combined with other anti-diabetes Ayurvedic herbs for improving glucose tolerance. It helps to reduce blood sugar levels and improve insulin sensitivity.
4.Morus Indica (Mulberry)
Morus indica leaves are recommended in Ayurveda for lowering blood sugar levels. Experimental studies suggest that daily intake of Morus indica leaves for at least fifteen days causes about a 38% reduction in the blood sugar level. Mulberry leaves might correct lipid abnormalities in diabetics, improve the antioxidant defense system of the body, and delay the onset of cataracts in diabetics.
5.Momordica Charantia (Bitter gourd)
Momordica charantia, also known as bitter gourd, is extensively used in Ayurvedic medicine for diabetes. It helps to increase insulin secretion by improving the functions of the beta cells of the pancreas. It might also help to reverse pancreatic damage and aid the regeneration of pancreatic beta cells. Intake of bitter gourd fruit pulp helps to increase the number of beta cells in the pancreas.
6.Eugenia Jambolana
Eugenia jambolana, also known as jamun, is another herb that has been found to be effective in reducing blood sugar levels in diabetics. It stimulates the secretion of insulin and could reduce the risk of kidney dysfunction in diabetics. Moreover, intake of Eugenia jambolana seed extract helps to accelerate the wound healing process in diabetics.
7.Trigonella Foenum (Fenugreek)
Trigonella foenum, also known as fenugreek seeds, is known to reduce insulin resistance in diabetes mellitus patients. Clinical trials with fenugreek seed extract suggest that regular consumption of about 1gm of fenugreek seed extracts could significantly reduce the blood glucose level within two months. The hypoglycemic effect of fenugreek seeds is primarily attributed to the compound diosgenin.
Ayurvedic herbs have been used for centuries to regulate blood sugar levels. These herbs have been found to be effective in managing diabetes and its complications. However, it is essential to consult with a healthcare professional before incorporating them into your diabetes management plan. High blood sugar levels can be dangerous, but there are ways to lower them quickly and naturally. Incorporating foods such as leafy greens, nuts and seeds, whole grains, berries, and avocado, as well as drinks such as water, apple cider vinegar, green tea, and cinnamon tea, into your diet can help regulate blood sugar levels. In addition, home remedies such as exercise, walking, drinking water with lemon juice, consuming apple cider vinegar, and drinking fenugreek water can be effective in lowering blood sugar levels quickly in emergency situations. Fruits such as grapefruit, pomegranate, kiwi, apples, and cherries are low-sugar options that can also help regulate blood sugar levels. By incorporating these foods and drinks into your diet and lifestyle, you can take control of your blood sugar levels and improve your overall health and wellbeing.
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