Diabetes can actually be managed through some simple lifestyle changes at home. There are various remedies that you can implement right in your kitchen. Research indicates that dietary modifications can significantly aid in blood sugar management and overall metabolic health.
Here are several of those remedies that might help you keep your blood sugar levels stable.
1. Green Tea
Green tea is packed with polyphenols, which are known for their strong hypoglycemic and antioxidant properties. This unfermented tea helps your body with the controlled release of glucose into your bloodstream. Studies have shown that the catechins in green tea can enhance insulin sensitivity and reduce blood glucose levels, making it a beneficial addition for those with diabetes [1].
2. Cinnamon Water
Cinnamon is a surprisingly effective home remedy for diabetes. Simply boil some cinnamon in water and let it steep for a bit. Drinking this cinnamon water can help boost your metabolism and improve insulin sensitivity. Research indicates that cinnamon can lower fasting blood glucose levels and improve lipid profiles in individuals with type 2 diabetes [2].
3. Pulses
Pulses are an amazing source of protein and carbohydrates. The carbohydrates found in pulses don't impact your blood sugar levels the same way that other carbs might. Including pulses in your diet can be beneficial for those managing diabetes, as they are low on the glycemic index and may help in improving glycemic control [3].
4. Omega-3 Fatty Acids
Your body needs a certain amount of fats to function properly. But, let's be honest, saturated fats are not ideal for anyone with diabetes. Omega-3 fatty acids, which are rich in monounsaturated fats, can serve as a healthier alternative. Studies suggest that omega-3s can improve insulin sensitivity and have cardiovascular benefits, which are particularly important for diabetics who are at higher risk for heart disease [4].
5. Small Frequent Meals
Instead of having three large meals, which can spike your blood sugar, try to develop the habit of eating smaller meals at regular intervals. This can be a game-changer for keeping blood sugar levels in check. Research indicates that frequent, smaller meals can help maintain more stable glucose levels and improve overall metabolic control [5].
6. High-Fiber Vegetables
Fiber is essential for regulating blood sugar levels and can make you feel full faster. People with diabetes are at a higher risk for heart disease, and fiber can help lower cholesterol levels, reducing that risk. Leafy greens, broccoli, peas, beans, and spinach are great examples of high-fiber veggies. Increasing fiber intake has been associated with better glycemic control and reduced cardiovascular risk in diabetic patients [1].
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References:
- Lian A van Meijel, Femmie de Vegt, Evertine J Abbink, Femke Rutters, Miranda T Schram, Melanie M van der Klauw, Bruce H R Wolffenbuttel, Sarah Siegelaar, J Hans DeVries, Eric J G Sijbrands, Behiye Özcan, Harold W de Valk, Bianca Silvius, Nicolaas Schaper, Coen D A Stehouwer, Petra J M Elders, Cornelis J Tack, Bastiaan E de Galan. High prevalence of impaired awareness of hypoglycemia and severe hypoglycemia among people with insulin-treated type 2 diabetes: The Dutch Diabetes Pearl Cohort.. PubMed. 2020.
- Dilek Büyükkaya Besen, Hamdiye Arda Sürücü, Cansu Koşar. Self-reported frequency, severity of, and awareness of hypoglycemia in type 2 diabetes patients in Turkey.. PubMed. 2016.
- Kelly A Diggs-Andrews, Xuezhao Zhang, Zhentao Song, Dorit Daphna-Iken, Vanessa H Routh, Simon J Fisher. Brain insulin action regulates hypothalamic glucose sensing and the counterregulatory response to hypoglycemia.. PubMed. 2010.
- P Choudhary, K Lonnen, C J Emery, I A MacDonald, K M MacLeod, S A Amiel, S R Heller. Comparing hormonal and symptomatic responses to experimental hypoglycaemia in insulin- and sulphonylurea-treated Type 2 diabetes.. PubMed. 2009.
- J Lu, C Pan, H Tian. [A study of insulin sensitivity and its related factors in patients with non-insulin dependent diabetes mellitus and impaired glucose tolerance].. PubMed. 1996.