Glucose is the sugar your cells use for energy. When blood glucose levels are high, you have an increased risk of insulin resistance, pre-diabetes, diabetes and cardiovascular disease. Eating and drinking certain foods and beverages can increase your levels of blood glucose, whereas other types of foods and beverages may reduce your blood glucose. Consult your doctor or nutritionist about the types of products you can consume to reduce your levels of glucose.
Low Glycemic Foods
Foods that are low on the glycemic index contain sugar that your body slowly digests and absorbs into your blood, enabling you to prevent high blood sugar levels. Low glycemic foods include grapefruits, peaches, pears, apples, nuts, peanuts, beans, soy foods, whole grains, carrots and green beans. Diets that include low glycemic foods can reduce your glucose levels; verify this through a blood glucose test following your meal and a glycolated hemoglobin test, also called the HbA1c test, that measures your blood glucose during the past 6 to 12 weeks. Research by scientists at Second University of Naples in Italy and published in "Metabolic Syndrome Related Disorders" in 2010 discovered that diets containing foods low on the glycemic index are associated with lower blood sugar and HbA1c in patients with type 2 diabetes.
Foods With Soluble Fiber
Soluble fiber is an indigestible substance in fruits, vegetables, legumes and whole grains that can slow down the absorption of sugar from foods into your blood, helping you control your blood sugar. Research by scientists at The University of North Carolina at Greensboro and published in "Nutrition Reviews" in 2001 found that patients with type 2 diabetes who consume a fiber-rich diet including 25 g of soluble fiber per day for 6 weeks have significant improvements in control of blood sugar compared with patients who consume a diet with 12.5 g of soluble fiber per day. The results also demonstrate that a diet high in soluble fiber can lower blood cholesterol levels.
Psyllium
Psyllium are seeds from the Platigo psyllium plant. The seeds are covered by husks that contain high concentrations of soluble fiber, more than 14 times the soluble fiber content of oat bran. There are 71 g of soluble fiber for every 100 grams of psyllium. Psyllium seeds can increase by 10 times their original volume when water is added, increasing fecal bulk and helping the passage of stools. Eating psyllium may also lower your blood glucose levels. Research by scientists at the University of California at San Diego in La Jolla, California, and published in the "Annals of Pharmacotherapy" in 2010 discovered that supplementing the diet with psyllium improves blood sugar levels.
Cinnamon
Cinnamon is a spice used to flavor foods. Eating cinnamon can improve your blood glucose levels. Research by scientists at Agricultural University in Peshawar, Pakistan, and published in "Diabetes Care" in 2003 found consuming between 1 and 6 g of cinnamon per day for 40 days resulted in blood glucose levels reduced by between 18 and 29 percent.
References
- National Institute of Diabetes and Digestive and Kidney Diseases; Insulin Resistance and Pre-Diabetes; October 2008
- Harvard Medical School; Glycemic Index and Glycemic Load for 100+ Foods; 2010
- American Medical Students Association; University of Wisconsin Health; Glycemic Index
- Cleveland Clinic; Glycolated Hemoglobin Test (Hba1c) for Diabetes; 2010
- "Metabolic Syndrome Related Disorders"; Dietary Glycemic Index and Glycemic Load Are Associated with Metabolic Control in Type 2 Diabetes: The Capri Experience; Katherine Esposito, et al.; June 2010
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
