If you have been diagnosed with type-2 diabetes, you have joined a growing population of individuals who must learn different ways of eating and living in order to maintain your health. Type-2 diabetes is a condition in which the pancreas fails to produce enough insulin needed to remove glucose in the bloodstream.
The effects of high levels of sugar in the blood cause damage to blood vessels and can result in a higher risk for cardiovascular problems, stroke, kidney damage and damage to vision. A variety of medications are available to help control blood sugar, but you can also utilize natural methods to keep blood glucose in check and maintain good general health.
Legumes
Legumes are a category of food items that includes beans, lentils and chickpeas. These foods have always been recommended for a healthy diet because they are low in fat, high in fiber and have a number of nutrients.
But researchers are finding they are also a useful food for lowering blood glucose levels. In a number of studies, participants that increased their consumption of legumes had lower blood sugar levels, as well as lower blood pressure and less risk of cardiovascular disease. If you have type-2 diabetes and need better control over your blood glucose levels, try adding a variety of legumes to your salads, soups and stews.
Apple Cider Vinegar
Apple cider vinegar is another food that can help control blood sugar naturally. One study suggests it reduces the amount of enzymes in the stomach, which prevents a spike in blood sugar after eating. It can reduce both post-prandial glucose (after meals) and fasting glucose levels (after sleeping).
Researchers believe it acts similarly to a number of different diabetic medications in the body, reducing insulin resistance. Mix about 20 grams of apple cider vinegar with 40 grams of water and drink it before mealtime to maximize the benefits.
Cinnamon
In some small studies, cinnamon has also demonstrated an ability to lower blood sugar levels naturally. This common spice, made from the bark of a tree, lowered blood glucose levels, as well as triglyceride levels and total cholesterol levels. Using cinnamon in its whole form is recommended, rather than as a supplement. Use one-half to one teaspoon of cinnamon daily to help keep your blood glucose levels in the right range.
Cherries
Cherries contain natural chemicals called anthrocyanins, which help to increase insulin production in the body and lower blood sugar levels. These compounds are present in both sweet and sour cherries. In addition, cherries contain anti-inflammatory compounds that can help prevent arthritis and colon cancer. So if you have type-2 diabetes and feel like a tasty snack, try cherries for their health-promoting benefits.
Green Tea
Green tea’s ability to help lower blood glucose levels should put it on your list of things you can consume safely if you have type-2 diabetes. Green tea contains polysaccharides and polyphenols, two components that have been found to lower blood glucose levels in scientific studies. Certain types of these components have been found to mimic the action of insulin and help to inhibit the production of glucose in the liver.
Green tea also produces components that fight cancer and help control weight. Besides, tea’s calming components, it can also help you control your blood sugar and improve your general health.
Nuts
Individuals with type-2 diabetes often have a difficult time finding snacks that don’t contain sugar and can be easily carried with them throughout the day. Nuts provide the perfect solution, because they need no refrigeration, are high in protein and healthy fats, provide crunchiness and can also lower blood sugar levels.
Nuts from trees, such as pistachios, cashews and macadamia nuts and walnuts provide antioxidants that fight disease and nutrients that help keep you healthy. Almonds, in particular, have been found to be helpful in keeping blood sugar levels in good control.
Just 2 ounces of almonds after meals were associated with lower levels of fasting glucose and fasting insulin. So keep plenty of healthy nuts on hand for snacking and a fast, portable food to carry during your busy day.
If you eat right, exercise regularly and utilize these natural foods for reducing blood sugar, your efforts will go a long way toward allowing you to enjoy a healthy and happy life for a long time.
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