Blood glucose levels are maintained by complex feedback mechanisms. Insulin is the main hormone in the body responsible for blood glucose levels. It is possible to eat foods that lower blood glucose levels in one of three main ways: by binding to glucose in the gastrointestinal (GI) tract and slowing its absorption, by decreasing insulin release from the pancreas and by increasing insulin sensitivity and glucose uptake by the cells of the body.
Slowing Absorption
Many foods can slow the absorption of glucose from the gastrointestinal (GI) tract. The primary representatives from this group are foods containing large amounts of fiber. Fiber supplements like psyllium husk are also helpful. An article published in the Journal of Diabetes and its Complications in 1998 cited that Plantago psyllium could be used to manage patients with Type II diabetes. Other examples are beans, chickpeas, lentils, oatmeal, barley and peas.
Foods Affecting Insulin Release
Although many foods can modulate hormone release in the body, some commonly known members of this group affecting insulin release are cinnamon, ginseng and turmeric. Cinnamon contains the active ingredient MHCP (methylhydroxychalcone polymer) which is able to enhance insulin production in the body. Ginseng works by increasing numbers of insulin receptors on cells causing the pancreas to release more insulin. This will help to lower blood glucose levels in the circulation. Gooseberry fruit and spices like turmeric are able to increase the production of insulin from the pancreas
Increasing Insulin Sensitivity and Glucose Uptake
Sulfur-containing vegetables like onions and garlic increase insulin sensitivity of the cells in the body, causing them to draw glucose into the cells from the blood. This results in less glucose in the blood. Onions and garlic possess this ability because they contain active ingredients like diallyl disulphide (allicin) and allyl propyl disulphide (APDS). Additionally, they contain small amounts of chromium which can also help to lower blood glucose.
Herbs
Herbs have shown to affect the blood sugar levels in diabetics. For example, fenugreek has glucose lowering properties related to lowering the absorption of glucose from other foods. Other herbs include bilberry and bitter melon.
References
- National Library of Medicine, NIH: Lipid- and glucose-lowering efficacy of Plantago Psyllium in Type II Diabetes
- National Library of Medicine, NIH: Effect of fenugreek, onion and garlic on blood glucose
- National Institute of Health: Glucose-lowering effect of fenugreek in non-insulin dependent diabetics
