how to lower blood sugar quickly We're all conscious of how food affects our bodies, but we often forget that the beverages we consume can also have an impact. Many drinks are high in calories and sugar, causing our blood sugar levels to rise. Long-term high blood sugar (also known as hyperglycemia) can damage blood vessels, putting you at risk for heart disease, stroke, and nerve disorders. What are some drinks that can help you lower your blood sugar levels?
There aren't any cocktails that can help you lower your
blood sugar unless you're making an insulin-infused cocktail. These seven
drinks, fortunately, are diabetic-friendly and can help avoid blood sugar
spikes from occurring in the first place.
7
low-glycemic-index Drinks
1. Water
makes up around 60%
of the human body, thus it's always a good idea to drink it. It is required for
bodily activities as well as maintaining a proper body temperature by every
cell, organ, and tissue.
Water can help the kidneys remove any excess sugar in the
bloodstream as well as keep you hydrated. Low daily water intake was linked to
a higher risk of hyperglycemia in a study published in Nutrition Research in
2017. When type 2 diabetic patients were denied water, their blood glucose
response was impaired, most likely due to hormone reactions, according to the
research.
2. Tea
without sugar
Whether you choose a real tea (such as green or black) or herbal tea, the most important thing to remember is to drink it plain or choose
sugar-free bottled teas. According to studies, drinking either real tea or
herbal tea can help prevent hyperglycemia.
Those who drank black tea with a high sugar drink had lower
post-meal blood sugar levels than those who got the placebo, according to a
2017 study published in the Asia Pacific Clinical Nutrition Society. If you like
herbal teas, a 2016 study published in Nutrition found that drinking chamomile
tea three times a day for eight weeks improved participants' glycemic
management and antioxidant levels.
3. Cup
of coffee
To avoid a sugar spike, drink your coffee without cream or
sugar, just like you would tea. Long-term research (two to 16 weeks in length)
on coffee and its impact on glucose response were determined to be beneficial
in a 2019 systematic review. Coffee's antioxidant components are thought to
reduce inflammatory responses over time, which in turn improves glucose
metabolism.
However, keep track of how much caffeine you consume. Too
much caffeine, according to research, can spike glucose and insulin levels in
the short term, especially in caffeine-sensitive people. The FDA recommends
that you consume no more than 400 mg of caffeine per day, or about four or five
cups.
4. A Plant-based
milk
Switching from animal to plant-based milk can help prevent
type 2 diabetes by reducing blood sugar spikes. According to a 2017 research
published in the Journal of Geriatric Cardiology, animal protein and fat have
been related to increased insulin resistance, which can lead to hyperglycemia and
a type 2 diabetes diagnosis.
Choose unsweetened original forms of plant-based milk over
vanilla or other flavored milk when becoming plant-based. Almond, soy, and
coconut milk all have less than one gram of sugar per 8-ounce cup. Rice milk
(even the unsweetened variety) should be avoided because each cup can contain
up to 10 grams of sugar.
5.
Smoothies made with whole fruits
This does not apply to all smoothies; some restaurants and
businesses add extra sugar or use juice as the liquid to get a smooth
consistency, which might lead to a rapid rise in blood sugar. Instead, make one
at home with water or plant-based milk and low-glycemic fruits to keep your
blood sugar from rising too quickly. Berries are a wonderful alternative, with
a 2019 study finding that eating 2 cups of raspberries with a high-carb meal
lowered insulin and blood sugar levels after the meal was finished.
Consider ingredients other than fruit while making a
smoothie. Other items, such as seeds, avocado, nuts, or nut butter, can help
with glucose control. In one 2017 study, participants who ate 1 ounce of ground
chia seeds with 2 ounces of sugar solution had their blood sugar levels drop by
39%.
6.
Carbonated water with a flavor
Choose carbonated water if you want flavor and frothy motion in your water. Natural flavors and no sweeteners are used in several popular carbonated beverages, such as La Croix and Bubly.
Although more research on human subjects is needed, a study
on hyperglycemic mice in 2021 found that mice given natural soda water had
lower insulin as well as blood glucose levels.
7. Any
sugar-free beverages
Beverages such as "diet" juices or sodas fall into
this category. Despite the fact that they aren't the best of the bunch, they
are still beverages that can be consumed in moderation and won't raise your
blood sugar levels owing to the usage of artificial sweeteners.
Although some studies have connected artificial sweeteners to
an increased risk of diabetes, a long-term study published in 2020 revealed
that drinking diet soda or non-caloric artificial sweeteners had no effect on
diabetes risk or insulin or glucose levels. Over an eight-year period, nearly
half of the individuals regularly used diet soda or used non-caloric artificial
sweeteners to sweeten their beverages.
Final
Thoughts
These seven drinks will not lower your blood sugar, but they
can prevent you from getting blood sugar spikes.
Post a Comment