Khaberni - There is no magic drink to lower blood sugar levels, but some beverages, like tea and juices, can help maintain stable sugar levels. According to "Very Well Health," the following drinks naturally support balanced blood sugar levels, as well as other long-term health benefits:
1. Water
Dehydration can lead to elevated blood sugar levels due to increased 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 even lower blood sugar levels in people already suffering from 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 components 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 a meal.
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, or the body's ability to control the amount of sugar in the blood. Although unsweetened green tea contains some caffeine, it is recommended 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 combat cell damage caused by free radicals, often linked to an increased risk of chronic health diseases such as diabetes.
5. Tomato Juice
Tomato juice offers several benefits for lowering blood sugar levels. It has a low glycemic index, meaning it does not cause a sharp spike 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 due to its anti-inflammatory properties.
6. Fermented Milk
One research analysis showed that people who drank kefir (fermented milk) experienced a significant decrease in blood sugar and insulin levels while fasting 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 also suggests that kefir's protein content can also promote healthy blood sugar levels by enhancing feelings of fullness and slowing digestion, 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 some other lifestyle tips to maintain stable levels, including:
• Limiting carbohydrate intake to avoid glucose breakdown into excess.
• Eating plenty of fiber in the diet helps slow down the absorption of sugar.
• Eating small, frequent meals daily ensures balanced blood sugar levels.
• Getting adequate sleep is essential for general health and regulating blood sugar levels.
• Reducing stress through mindfulness exercises to reduce blood sugar spikes.
• Regular exercise helps lower blood sugar levels.
• Avoiding calorie-rich, processed snacks high in saturated fats, salt, and sugar, as these foods can exacerbate the problem of controlling blood sugar levels and increase the risk of chronic diseases.
