From the first moment of your diabetes diagnosis, probably you only hear about foods that are forbidden.
That can be very frustrating. Maybe it’s about time to focus on the foods that you can consume.
Below there is a list of foods and drinks that you can feel free to consume. But that is not all; these foods can also help with your blood glucose levels. Read on, to learn more.
12 Foods and Drinks Beneficial and Safe to Consume
1. Almonds Help Improve Sugar Metabolism
Almonds are helpful in terms of blood glucose management. It is like that thanks to the magnesium. Magnesium is a vital mineral that is part of more than 300 bodily processes such as blood glucose control and regulation of blood pressure.
Low magnesium levels connect to type 2 and type 1 diabetes. In fact, magnesium levels influence the secretion of insulin, and this might be the reason why 25 to 38 percent of people with type 2 diabetes have low magnesium levels.
According to clinical studies restoring low magnesium notably reduces blood glucose levels and improves the response to insulin, especially if you have insulin resistance and magnesium deficiency.
2. Green Tea Catechins Improve Sugar Control
This tea is abundant in many potent antioxidants and compounds. In green tea, the main active ingredient is polyphenols. Polyphenols benefit every organ in the body, and this includes sugar metabolism.
Based on a review of seven studies, people who drink green tea have an 18 percent lower risk of developing diabetes.
In case you are a tea lover, the best thing would be to switch to green, and in case you do not like tea, maybe it’s about time you start.
3. Cinnamon Might Improve Insulin Sensitivity and Reduce Absorption of Sugar
It seems that some compounds found in cinnamon actually interfere with the digestive enzymes. In turn, that slows down the digestion process which slows down the absorption of sugar.
For that reason, there is less sugar in the bloodstream after meals which minimizes the spikes.
According to clinical studies, cinnamon extract on a daily basis improves PCOS, insulin resistance, and insulin sensitivity in people who have type 2 diabetes.
4. Dark Chocolate Might Improve Insulin Sensitivity
Based on human studies cocoa helps improve insulin sensitivity, especially for people who already have high blood pressure and decreased insulin sensitivity.
As a matter of fact, by improving insulin sensitivity, the body becomes more effective when it comes to moving the sugar from the blood into the cells.
However, you should ensure that your chocolate is 85% cocoa. Only then you can enjoy the benefits.
5. Coffee Links to Lowered Risk of Type 2 Diabetes
Healthline, people who consume more coffee have a lower risk of type 2 diabetes, which ranges from 11 percent to around 40 percent.
It is not known what contributes to this, but it might be due to the polyphenols found in coffee. As a matter of fact, these compounds come with anti-oxidant properties and are thought to help prevent certain inflammatory illnesses like type 2 diabetes and obesity.
Therefore, drinking coffee might be beneficial for prediabetes and type 2 diabetes.
6. Yacon Syrup Might Improve Insulin Resistance
The Yacon syrup is actually extracted from the Yacon plant. In fact, around 50 percent of the Yacon syrup consists of FOS, i.e., fructooligosaccharides. That is a form of resistant starch which is related to many health benefits.
These starches don’t raise blood glucose since they do not get digested. One trial included 35 obese women who had high cholesterol. They got 2 doses of this syrup on a daily basis.
The result was lower insulin resistance by 67 percent and an improvement in fasting insulin levels by 42 percent.
7. Green Coffee Lowers Sugar Absorption
Green coffee refers to unroasted coffee beans. They are abundant in chlorogenic acid; which is an active ingredient that links to the most health benefits.
According to several studies, this chlorogenic acid restricts the absorption of sugar into the bloodstream, and that, in turn, lowers insulin spikes and lowers blood glucose levels.
8. ACV Might Improve Sugar Metabolism
Apple cider vinegar is a marvelous ingredient that is used for different health issues. According to research, vinegar has an important role in lowering sugar uptake into the bloodstream by 34 percent.
As a matter of fact, many human and animal studies show that apple cider vinegar can help improve sugar metabolism.
9. Resistant Starch Might Boost Insulin Resistance and Lower Glucose Levels
Most carbs in the diet are actually starches. They are found in bananas, grains, potatoes, oats, and other foods. However, all starch does not get digested, in fact, some varieties stay unchanged, and they do not get absorbed as glucose in the blood.
This is where the name comes from – resistant starch. The benefits of resistant starch on insulin and sugar metabolism are impressive. Forbes, resistant starch might improve insulin sensitivity.
To be more specific, how well the cells of your body respond to insulin.
10. Fenugreek Might Lower Sugar Absorption Into the Blood
Fenugreek is a famous herb in the Arabic and Indian regions. This herb contains a few compounds that work together in order to improve the control over sugar. Moreover, the most significant of all is believed to be the plant protein by the name 4-hydroxy isoleucine.
A great number of human and animal trials note that this plant is beneficial for increasing insulin sensitivity and restricting sugar absorption into the bloodstream.
11. Healthy Alternative to Sugar – Honey
According to one study done on patients with high cholesterol, healthy patients, and patients with diabetes honey raised blood glucose less. This is in comparison to sucrose (fructose and sugar) and dextrose (sugar).
Honey did raise the glucose but not very high. In addition, the same study also came to the discovery that honey reduced LDL cholesterol lowered triglycerides, and CPR which is a marker of inflammation.
Also, it lowered homocysteine which is another marker, and raised the HDL cholesterol. Taking into consideration that people with diabetes have problems with those health markers honey is not bad in comparison to added sugar.
12. Stevia Might Lower Blood Glucose
Refined sugar is known to be harmful. Therefore, sweetener alternatives are very common, and one of the most famous choices is stevia.
It is said that stevia might be beneficial for people with type 2 diabetes. One study compared stevia, regular sugar, i.e., sucrose, and the sweetener aspartame.
It was found that stevia lowers both insulin and glucose levels after a meal. In fact, this is in comparison to aspartame and sucrose.
It is good for a chance to focus on the food you can eat. Diet is essential when it comes to diabetes management. Make it the best possible, eat the best to feel the best.
