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DEC 2017
FOOD FOCUSTHAILAND
STRATEGIC
R & D
into thebloodstream,minimisingbloodsugarspikes. Itmayalsodramatically
improve insulin sensitivity (4,5).
In a recent clinical trial, 25 poorly-controlled type 2 diabetics received
either 1gramper dayof cinnamonor placebo (dummy supplement) for 12
weeks.
Fastingbloodsugar levels in thecinnamongroupdroppedby10%after
6weeks and 17%after 12weeks compared toplacebo (6).
Effect of 1 g cinnamon powder on fasting blood glucose. **Highly
significant difference from baseline (P<0.001).
The HbA1c (3-month marker of blood sugar levels) also began to
decrease by 8% after 12 weeks, although it did not reach statistical
significance.
Note that not all clinical trials have found cinnamon to be effective, so
it’s by nomeans a “miracle” treatment (7).
The recommended dose is 1-6 grams daily, from ceylon rather than
cassia.
Summary:
Cinnamon may slow the absorption of sugar into the
bloodstream. Ceylon cinnamon ismuch safer than cassia.
RaspberriesandStrawberries
Berriescan lower blood sugars indiabetics
Berries technically don’t lower blood sugar, but they help if
youareeating them insteadofothercommon fruits.This isbecause
berries tend tobe very low-sugar fruits.
There is only 5-7 grams (about one teaspoon) of sugar in one cup of
raspberries or strawberries, compared to 13 grams in one cup of apples
and 24grams in one cup of mango (8).
Berries are also rich in antioxidants known as anthocyanins, which is
why they are suchbright redor blue colours.
Anthocyanins appear to improve blood sugar and cardiovascular risk
factors in type2diabetics (9,10).
Summary:
Berriesarevery low insugar compared toother fruits.They
are also rich in anthocyanins, which is beneficial formetabolic health.
CashewsandAlmonds
Almonds and cachews improvebloodsugar regulation
Magnesium is an essential mineral involved in hundreds of
bodily processes, includingblood sugar regulation (11,12).
Themechanismofaction isunclear,but lowmagnesium levels isstrongly
associatedwithboth type1and type2diabetes. Itseems to influence insulin
secretion, which may be why 25-38% of type 2 diabetics have low
magnesium (13).
Additionally, clinical trials have shown that correcting lowmagnesium
improves insulin responseand lowers blood sugar levels (13,14).
Alongside spinach, cashewsandalmondsareoneof thebest sources
of magnesium in the human diet. The fact they are convenient, low carb
anddelicious is just a bonus.
Summary:
Cashewsandalmondsarevery rich inmagnesium,amineral
involved inbloodsugar regulation.Up to38%of type2diabeticsare thought
tobe low inmagnesium.
GreenTea
Green tea to improveblood sugar indiabetics
Coffee ishealthy,sure.Butgreen tea ishealthiest. Itcontains
a number of powerful antioxidants and catechins that benefit so
many aspects of health… includingblood sugar control (15).
In a review of 7 observational studies totalling 286,701 people, green
teadrinkers hadan18% lower risk of becoming diabetic (16).
OneJapanesestudy found that reduced riskblewout toamassive42%
for the real green tea enthusiasts (17).
Normally I don’t make conclusions from observational studies (which
don’t prove cause and effect), but it’s evident that green tea is beneficial
formetabolic health.
If you’realreadya teadrinker, then it’s time to includesomegreen tea.
If you aren’t, it’s time to start.
Summary:
It’s clear the compounds in green tea are beneficial for
metabolichealth.Observational studiessuggest regulargreen teadrinkers
are18-42% less likely to becomediabetic.
FenugreekMayLower BloodSugar Levels
Fenugreek for lower blood sugar
Fenugreek isapopularherb inArabicand Indianculture. It’s
agoodsourceofsolublefiber,andhasseveralcompounds thought
to improve blood sugar control.
Studies in both type 2 diabetics and non-diabetics have shown
decreases inblood sugar levels by up to 13%aftermeals (18,19).
Theweight of evidence seems to support these findings too (20).
Eating the seeds whole or in supplement form appears the most
useful, but isnot safe if pregnant. Theeffectivedosage is2-5gramsper
day.
Summary:
Fenugreekappears togreatly improvebloodsugarcontrol
in diabetics.
Shirataki Noodles
Shirataki noodles to lower blood sugars indiabetics
Reducing the amount of bread, noodles and other high
carbohydrate foods is beneficial for diabetes management.
However, it’s important to enjoy your favourites once in awhile.
Enter the Japanese shirataki noodle, which is tremendously low in
carbs and high in fibre. A3.5 oz (100 gram) serving contains less than
onegramof digestible carbs and only two calories.
Mostof thenoodle ismadeofglucomannan,an indigestiblefibre that
mayhelp lowerbloodsugar levelsaftermealsand improveothermetabolic
healthmarkers in diabetics (21,22,23).
Bottom Line:
Shirataki noodles are incredibly low in carbs and
calories. The fibre in themmay also help with blood sugar control and
other aspects of metabolic health.
Cocoa inDarkchocolate
Dark chocolate for diabetics
The cocoa in chocolate comes from the cocoa plant. It
contains beneficial flavanols thought to improve blood
pressure, insulin resistance and overall blood sugar regulation
(24).
However, whether dark chocolate itself is beneficial is debatable,
because it does still contain a small amount of sugar. I view it as a
somewhat neutral treat (regarding health effects) and great alternative
for diabetics.
But the chocolatemust be reallydark, typically85% cocoaormore.
Anything less is too high in sugar. The studies that found benefits used
either dark chocolate or a cocoa extract equivalent to 500-1,000mg of
flavanols per day. This is roughly 25-40grams of 85% dark chocolate.
Summary:
Those who regularly eat chocolate must swap to 85%
dark chocolate or more. This will be neutral for health at worst, and
beneficial for blood sugar control at best.
AppleCider Vinegar
Apple cider vinegar to lower bloodsugar
Vinegar isanancient folk remedy longused fornumerous
health problems.
Research suggests is may increase sugar uptake from the
blood into cells, also knownas glucosemetabolism (25,26).
In a study of eleven type 2 diabetics, thosewho consumed vinegar
beforeameal hadan increaseduptakeof sugar into the cells (tested in
the forearm) and reduced blood sugar levels, insulin levels and
triglycerides (27).
Apple cider vinegar is themost popular type of vinegar among the
natural health community, but not theonly beneficial variety.
Summary:
There isstrongevidence thatvinegarconsumptionbefore
or duringmealscan improveglucosemetabolism.Applecider vinegar is
just themost popular type.
Stevia as aSugarAlternative
Stevia as asugar alternative
Stevia is a popular sugar alternative that originates from
SouthAmerica. It’sbeneficial fordiabeticsbecause it contains
zero sugar or calories, and is usedas a direct swap for sugar.
Butsome researchersalsosuspect ithasadirect influenceon insulin
function (28,29).
In fact, steviawas found to lower bothbloodsugar and insulin levels
more than aspartame (an artificial sweetener) aftermeals (30).
Honey ismarginally better than sugar for diabetics, but if you really
must sweeten your drink then use stevia.
เอกสารอ้
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ง/References
Janet Renee, MS, RD. TheDefinitionof Diet Therapy. Available from
:
Aug13, 2015
Joe (M.Sc. Nutrition), Dietitian. 10Foods That Lower BloodSugars inDiabetics. Avail
able fromhttps://www.dietvsdisease.org/foods-lower-blood-sugars-diabetics/
