Khaberni - There is no magic drink to lower blood sugar levels, but some drinks, such as tea and juices, can help maintain stable sugar levels. According to "Very Well Health", the following drinks naturally support balanced blood sugar levels, in addition to other long-term health benefits:
1. Water
Dehydration can lead to increased blood sugar levels, thanks to elevated levels of the hormones vasopressin and cortisol, which affect blood sugar regulation. Increasing water intake can reduce the risk of type 2 diabetes and may lower blood sugar levels in people who already have it.
Drinking plenty of water also leads to a feeling of fullness, which can limit the amount of carbohydrates and sugars consumed through snacks.
2. Milk
Milk contains carbohydrates and sugars, and these elements may not seem ideal for regulating blood sugar levels. However, some research has found that cow's milk can lower blood sugar levels. The fats and proteins in cow's milk slow down the stomach emptying process, which slows the rise in blood sugar levels after eating.
3. Green Tea
Green tea is rich in antioxidants that can help regulate blood sugar levels and reduce inflammation. Catechins, natural compounds found in green tea, improve insulin sensitivity, which is the body's ability to manage blood sugar levels. Although unsweetened green tea contains no sugar, it does contain some caffeine, so it is preferable to consume it in moderation.
4. Black Tea
The antioxidant content of black tea helps regulate blood sugar levels, prevent inflammation, and reduce the risk of diabetes. One study found that drinking at least one cup of black tea daily can help reduce the risk of type 2 diabetes by up to 14%.
Black tea also contains theaflavins (antioxidant compounds), which can help fight cell damage caused by free radicals, which is often associated with an increased risk of chronic health diseases, such as diabetes.
5. Tomato Juice
Tomato juice offers numerous benefits for lowering blood sugar levels. It is low on the glycemic index, meaning it does not cause a sharp rise in blood sugar. One study revealed that drinking a cup of tomato juice 30 minutes before a meal improves blood sugar levels after the meal. Tomatoes also contain lycopene (a type of carotenoid antioxidant), which may help lower blood sugar levels and diabetes complications thanks to its anti-inflammatory properties.
6. Fermented Milk
One review of research found that people who drank kefir (fermented milk) experienced a significant reduction in fasting blood sugar and insulin levels compared to those who did not drink it. Another study found that consuming 2.5 cups of kefir daily for eight weeks significantly reduced insulin resistance in people with type 2 diabetes.
Some evidence suggests that the protein content in kefir can also promote healthy blood sugar levels by enhancing feelings of fullness and slowing down the digestion process, which inhibits the release of sugar into the bloodstream.
Other Ways to Lower Blood Sugar
In addition to maintaining body hydration by consuming drinks that help regulate blood sugar levels, experts recommend other lifestyle tips for maintaining stable levels, including:
• Limiting carbohydrate intake to avoid breaking down glucose into excess.
• Consuming plenty of fiber in the diet helps slow the absorption of sugar.
• Eating small, frequent meals daily ensures balanced blood sugar levels.
• Getting enough sleep is essential for overall health and regulating blood sugar levels.
• Reducing stress through mindfulness exercises to limit spikes in blood sugar levels.
• Regular exercise helps lower blood sugar levels.
• Avoiding processed snacks rich in calories, saturated fats, salt, and sugar, as these foods can exacerbate blood sugar control issues and increase the risk of chronic diseases.
