Glucose is the main source of energy that is used by cells to perform the basic functions that sustain life. Although an elevated glucose level from time to time is normal, chronically high glucose or blood sugar levels, also known as hyperglycemia, can increase the risk for heart disease, kidney problems and obesity. In addition, high glucose levels can enhance the risk of developing diabetes, a condition in which the body does not use the hormone insulin properly. Research indicates that changing your diet, exercise and supplementation program might have beneficial effects on lowering blood glucose levels in the body. Consult your health care provider before you take any supplements.
Step 1
Combine aerobic and resistance exercise. Scientists from the University of Utah investigated the effects of exercise in type 2 diabetics. Subjects were assigned to aerobic exercise or a combination of aerobic and resistance exercise for 16 weeks. At the end of the study, which was published in the November 2008 issue of the journal "Physical Therapy," researchers discovered that both groups experienced decreases in blood glucose levels, but the aerobic and resistance exercise group gained more muscle compared to the aerobic group.
Step 2
Increase your intake of pistachio nuts, especially with meals. Researchers from the University of Toronto explored the impact of pistachio nuts on glucose and insulin levels in healthy men and women. Subjects fasted and then consumed one of the following meals: white bread plus 2 oz. of pistachios; white bread plus butter and cheese; or white bread. Scientists discovered that the pistachio group lowered their blood sugar levels after a meal compared to the other groups. They presented their findings at the April 2009 Experimental Biology Conference in New Orleans.
Step 3
Supplement with bitter melon. In research reported in the March 2008 issue of the "International Journal of Chemistry and Biology," scientists from Garvan Institute of Medical Research studied the role of bitter melon on glucose metabolism. They discovered that compounds found in bitter melon activate the enzyme AMPK, which enhances glucose uptake by cells. This in turn decreases blood glucose levels.
References
- Science Daily: Aerobic Exercise Combined With Resistance Training Improves Glucose Control In Diabetics, Study Shows
- Green Nut: New Research Unveils That Pistachios May Lower Risk of Type 2 Diabetes by Improving Blood Sugar Levels
- Science Daily: A Ton Of Bitter Melon Produces Sweet Results For Diabetes
