Resistant Starch Lowers Sugars After Meals

1.
Resistant Starch Lowers Sugars

After Meals
Resistant starch can lower sugar levels
Starches are long chains of glucose
(sugar) found in oats, grains, bananas,
potatoes and various other foods. Some
varieties pass through digestion
unchanged and are not absorbed as sugar
into the blood. These are known as
resistant starch. Many studies show
resistant starch can greatly improve
insulin sensitivity. That is, how well the
body can move sugar out of the blood
and into cells for energy. This is why its
so useful for lowering blood sugar levels
after meals. Problem is many foods high
in resistant starch, such as potatoes, are
also high in digestible carbs that can
spike blood sugar. Therefore, resistant
starch in supplement form without the
extra carbs is recommended.
2. Cinnamon
Cinnamon has been used for its
medicinal properties since Ancient Egypt
and China. Several cinnamon compounds
appear to prevent the absorption of sugar
into the bloodstream, minimising blood
sugar spikes. It may also dramatically
improve insulin sensitivity (4, 5). In a
recent clinical trial, 25 poorly-controlled
type 2 diabetics received either 1 gram
per day of cinnamon or placebo (dummy
supplement) for 12 weeks. Fasting blood
sugar levels in the cinnamon group
dropped by 10% after 6 weeks and 17%
after 12 weeks compared to placebo.
3. Raspberries and Strawberries
Berries can lower blood sugars in
diabetics. Berries technically dont lower
blood sugar, but they help if you are
eating them instead of other common
fruits. This is because berries tend to be
very low-sugar fruits. There is only 5-7
grams (about one teaspoon) of sugar in
one cup of raspberries or strawberries,
compared to 13 grams in one cup of
apples and 24 grams in one cup of
mango. Berries are also rich in
antioxidants known as anthocyanins,
which is why they are such bright red or
blue colours. Anthocyanins appear to
improve blood sugar and cardiovascular
risk factors in type 2 diabetics.
4. Cashews and Almonds
Almonds and cachews imrpove blood
sugar regulation. Magnesium is an
essential mineral involved in hundreds of
bodily processes, including blood sugar
regulation. The mechanism of action is
unclear, but low magnesium levels is
strongly associated with both type 1 and
type 2 diabetes. It seems to influence
insulin secretion, which may be why 25-
38% of type 2 diabetics have low
magnesium. Additionally, clinical trials
have shown that correcting low
magnesium improves insulin response
and lowers blood sugar levels. Alongside
spinach, cashews and almonds are one of
the best sources of magnesium in the
human diet. The fact they are convenient,
low carb and delicious is just a bonus.
5. Green Tea
Green tea to improve blood sugar in
diabetics. Coffee is healthy, sure. But
green tea is healthiest. It contains a
number of powerful antioxidants and
catechins that benefit so many aspects of
health, including blood sugar control. In
a review of 7 observational studies
totalling 286,701 people, green tea
drinkers had an 18% lower risk of
becoming diabetic. One Japanese study
found that reduced risk blew out to a
massive 42% for the real green tea
enthusiasts.
6. Fenugreek
May Lower Blood Sugar Levels.
Fenugreek for lower blood sugar.
Fenugreek is a popular herb in Arabic
and Indian culture. Its a good source of
soluble fiber, and has several compounds
thought to improve blood sugar control.
Studies in both type 2 diabetics and non-
diabetics have shown decreases in blood
sugar levels by up to 13% after meals.
The weight of evidence seems to support
these findings too. Eating the seeds
whole or in supplement form appears the
most useful, but is not safe if pregnant.
The effective dosage is 2-5 grams per
day.
7. Shirataki Noodles
Shirataki noodles to lower blood sugars
in diabetics. Reducing the amount of
bread, noodles and other high
carbohydrate foods is beneficial for
diabetes management. However, its
important to enjoy your favourites once
in a while. Enter the Japanese shiritaki
noodle, which is tremendously low in
carbs and high in fibre. A 3.5 oz (100
gram) serving contains less than one
gram of digestible carbs and only two
calories. Most of the noodle is made of
glucomannan, an indigestible fibre that
may help lower blood sugar levels after
meals and improve other metabolic
health markers in diabetics.
8. Cocoa in Dark chocolate
dark chocolate for diabetics. The cocoa
in chocolate comes from the cocoa plant.
It contains beneficial flavanols thought to
improve blood pressure, insulin
resistance and overall blood sugar
regulation. However, whether dark
chocolate itself is beneficial is debatable,
because it does still contain a small
amount of sugar. The chocolate must be
really dark, typically 85% cocoa or more.
Anything less is too high in sugar. The
studies that found benefits used either
dark chocolate or a cocoa extract
equivalent to 500-1000 mg of flavanols
per day. This is roughly 25-40 grams of
85% dark chocolate.
9. Apple Cider Vinegar
Apple cider vinegar to lower blood sugar.
Vinegar is an ancient folk remedy long
used for numerous health problems.
Research suggests is may increase sugar
uptake from the blood into cells, also
known as glucose metabolism. In a study
of eleven type 2 diabetics, those who
consumed vinegar before a meal had an
increased uptake of sugar into the cells
(tested in the forearm) and reduced blood
sugar levels, insulin levels and
triglycerides. Apple cider vinegar is the
most popular type of vinegar among the
natural health community, but not the
only beneficial variety.
10. Stevia as a Sugar Alternative
Stevia as a sugar alternative. Stevia is a
popular sugar alternative that originates
from South America. Its beneficial for
diabetics because it contains zero sugar
or calories, and is used as a direct swap
for sugar. But some researchers also
suspect it has a direct influence on
insulin function. In fact, stevia was found
to lower both blood sugar and insulin
levels more than aspartame (an artificial
sweetener) after meals. Honey is
marginally better than sugar for diabetics,
but if you really must sweeten your drink
then use stevia.

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