Women health

  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.




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