﻿Are you struggling to keep your fasting glucose numbers in check?
Maybe you’ve noticed them consistently rising over the last few weeks or months. And perhaps
you’re starting to get a little concerned. Yes, diabetes is all about higher-than-normal fasting
glucose readings. According to the World Health Organization, about 8.5% of adults over the age
of 18 have diabetes. That’s over 600 MILLION people worldwide! And diabetic complications
include kidney failure, blindness, strokes, and heart attacks. BUT depending on your situation,
there might not be any reason to worry - at least not quite yet. You CAN
do something about this. And in many cases, it comes down to the exact foods you’re eating.
After all, we are what we eat - as cliche as that may sound. So, in today’s video, we’ll dive into:
What fasting glucose readings really mean? How the body balances out blood sugar levels?
And 8 incredible foods which can help lower your fasting glucose...
Some of these may surprise you! But before we dive headfirst into this info, hit that like
button and ring that notification bell. That way, you’ll stay up-to-date with all our latest videos.
And stick around to the end to learn how you can get 2 free gifts from us.
Our newest giveaways can help you reduce your blood sugar levels even further.
Welcome to... 8 INCREDIBLE FOODS TO LOWER FASTING GLUCOSE
Now, what does ‘FASTING GLUCOSE’ actually mean? Fasting glucose (or fasting blood sugar) refers
to your blood sugar levels after 8 hours without food. This reading is usually taken first thing
in the morning. This is because humans naturally fast at night; -- We’re sleeping, and we don’t
eat for about 8-10 hours-- between dinner and breakfast. Some people take fasting even further,
and wait until lunchtime to eat their first food of the day. So, what does this mean for your blood
sugar levels? Usually, your last meal will stay with you through the early hours of the morning.
This means that your body will spend the night breaking it that meal down
and will use it to balance your blood sugar, to then be used as fuel for your muscle cells.
After your body has completely used up this source of fuel,
it turns to glycogen stores in the liver as a secondary source of energy. Inside your liver,
glycogen gets broken down into glucose through a process known as glycogenolysis. This glucose
helps stabilize your blood sugar throughout the night. This is also why it’s incredibly important
to eat enough food during the day-- As this ensures your liver has enough glycogen
packed away for you to get a restful sleep. When there isn't enough energy stored in the body,
your stress hormones rise. These stress hormones break down other tissue for energy. And they also
cause you to wake up. Now, back to the liver: During the night, as your liver releases this
glucose, your blood sugar levels start to rise. In response, your pancreas releases insulin.
Insulin acts as the key which allows glucose to enter your body’s cells. This effectively
re-stabilizes your blood sugar levels. When you wake up, the ideal fasting glucose
reading should be about 100 mg/dL. Having a reading between 100 to 125 mg/dL indicates
that you may be experiencing prediabetes. And a fasting glucose of 126 mg/dL or higher means
that you are diabetic. If you’re struggling to balance your fasting glucose... Your body might
not be producing enough insulin. Or your body might not be responding to insulin properly.
And contrary to popular belief, it’s not necessarily the sugar that’s the problem.
Fasting blood sugar may depend on: → What was in your last meal
→ How much you ate at your last meal → And your body’s ability to
produce and use insulin. From this, you can try playing around with your
diet a bit in order to lower your fasting glucose levels. Which leads us to… What foods should you
be eating to lower your fasting glucose? Well!
We’ve got 8 amazing, blood-sugar lowering foods you can incorporate into your normal diet!
By incorporating these 8 foods into your diet, you won’t just improve your fasting glucose levels...
You'll improve your overall health and wellness. So, let’s get straight to it.
#8 → Cinnamon Alright, you caught us!
#8 isn’t exactly a ‘food.’ It’s a spice. But this should make it easy to add to any
snack or meal. Get this:
A study published by the American Diabetes Association showed that an intake of 1, 3,
or 5 grams of cinnamon each day can significantly reduce fasting glucose.
In this study, cinnamon also decreased: - triglycerides
- LDL cholesterol - and total cholesterol
....effectively lowering various risk factors associated with diabetes and cardiovascular
disease. And this isn’t all cinnamon is good for. It also has a ton of antioxidants.
These can help reduce inflammation and free radical damage within the body.
In a study published in the Journal of Neuroimmune Pharmacology,
researchers found that cinnamon aided brain health.
They also found that cinnamon can: - protect neurons
- normalize neurotransmitter levels - and improve motor function.
In turn, scientists believe that this spice may help prevent neurodegenerative diseases.
So, why not add some cinnamon to your sweet potatoes or oatmeal?
It’s excellent for lowering your fasting glucose, and it might just be great for your
overall health too. #7 → Turmeric
Don’t worry, this is the last of the spices we’ll discuss today. After this, we’re onto real food.
Now, turmeric is well-known for its various health benefits...
from treating arthritis to wound healing. This is one spice that hasn’t exactly
floated below the health and wellness radar. When it comes to lowering fasting glucose levels,
there’s also a ton of evidence to back this up. For example, a 2013 scientific review of
various studies about turmeric suggested that this spice has the capability to
decrease blood glucose levels. And this isn’t anything new.
Both the Indian healing system Ayurvedic and Traditional Chinese Medicine have used turmeric
to treat diabetes for thousands of years. It’s thought that the active component in
turmeric, called curcumin, causes these effects. This active component also has anti-inflammatory
and antioxidant properties. With less inflammation,
your body is able to function more efficiently. With more antioxidants... your body is equipped
with extra protection from free radical damage. In other words... if you’re going to have any
spices in your cupboard to help combat blood sugar issues...
turmeric and cinnamon might be the best two. So, go ahead and spice things up with both!
#6 → Nuts or Nut Butter Nuts and nut butter can
be great on their own or as part of a healthy meal. You can healthfully snack on a handful
of nuts or add nut butter to whole-wheat toast, spread it across some celery sticks,
and use it within a ton of different recipes. Lowering your fasting glucose doesn’t have to
be boring. Basically, you pretty much just have to be smart about what you eat! Nut butters,
like peanut butter, almond butter, or cashew butter, can all jazz up otherwise boring foods.
But what does the science say about it? One study showed that eating nuts, such as almonds
and peanuts, lowered the fasting and post-meal glucose levels in those with Type 2 Diabetes.
Another study showed how pistachio nuts also decreased fasting glucose readings.
So, how does this work? Nuts or nut butter
contain a decent amount of protein. In a 2 tablespoon serving of peanut butter,
you get about 7 grams of protein. Most women need about 46 grams of
protein per day and most men need about 56 grams of protein per day.
Usually, this comes out to about 0.8 grams of protein per kilogram of body weight.
Now, protein is great for those with diabetes or those with signs of
any blood sugar level impairment. Why? Because protein doesn’t have
much of an impact on your blood sugar levels as other high-carb foods do.
And it can actually help your body manage the glucose load from other carb-heavy foods.
Plus, as protein digests slowly and is absorbed into the bloodstream at a moderate pace,
it can keep you fuller for longer. Thus, it won’t spike your glucose levels and can actually
help your body stabilize your blood sugar. So nuts and nut butters might actually help
with any fasting glucose imbalances. Just make sure to avoid heavily salted or sugar-coated nuts,
or more processed nut butters. #5 → Pumpkin and Pumpkin Seeds
Pumpkin is traditionally used as a diabetic remedy in Iran and Mexico.
And many studies have shown that pumpkin and pumpkin seeds can help
when it comes to regulating your blood sugar. This is because they contain polysaccharides,
a special type of carbohydrate. Polysaccharides stimulate the body to release
more insulin... which effectively lowers your blood sugar levels.
But this isn’t the only way that polysaccharides do this.
They also activate other pathways, allowing your cells to take in more glucose.
Any instance where your cells are able to take in glucose will lower your blood sugar levels.
This mechanism does need further research, but it shows significant promise.
Pumpkins are also jam-packed with: - vitamin A
- vitamin C - vitamin E
- and beneficial antioxidants ...all of which contribute to overall
better health and thus, a better life. So don’t just pick up a pumpkin for
your next Halloween decoration! This can be a perfect glucose-lowering food all year long!
Stay tuned for numbers 4 to 1. But first, how about 2 free gifts?
Go more in-depth with foods that help you fight diabetes with our free book - “The 10
Incredible Foods That Reduce Blood Sugar.” And hear what’s really going on inside your body
when you eat high sugar foods, with our 1-hour documentary - “The Scary Truth About Sugar.”
Just click the link in the description below to gain full access to both gifts.
Now, on to the top 4 Incredible Foods To Lower Fasting Glucose...
#4 → Eggs That’s right - despite
the confusion and controversy surrounding them, eggs are some of the most nutritious foods around.
They’re an excellent source of protein, healthy fats, various
minerals, vitamins, and antioxidants. In fact, a study published in 2018
showed that eating one egg a day reduced fasting glucose by 4.4% in individuals with prediabetes
or Type 2 Diabetes. High in protein,
eggs slow the absorption of glucose into the blood--meaning you won’t experience
huge blood sugar spikes when eating this food. Plus, the protein and fat content will keep you
full and satisfied between meals, which should keep you from over-indulging in
blood sugar-raising snacks. #3 → Beans and Lentils
Rumor has it that beans and lentils may have protective effects against diabetes.
Rumors aside, beans and lentils tend to be another very nutrient-dense food.
Many beans and lentils contain:- magnesium- protein- and fiber
...all of which can help control and lower blood sugar levels.
How do they do this? Like other foods on our list, their protein content helps
also slow down digestion, which means no huge spikes in your blood sugar.
And their high soluble fiber content also acts to slow digestion.
Plus, did you know that a common food in the diets of people in Blue Zones- - areas of the
world where people live the longest – is beans? Plus, did you know that beans are a common
food in the diets of people who live in Blue Zones? Blue Zones are the areas of the world
where people tend to live the longest. And apparently, eat plenty of beans.
Yep, It’s true, beans not only aid in lower fasting glucose levels, their high level of
nutrients help keep people healthy in general. #2 → Seafood
By now you’ve probably guessed that protein is essential for balancing blood sugar levels.
This is often why you’ll hear many health and fitness gurus say
to include a good ratio of carbs, protein, and fat at each meal.
All three macronutrients matter, especially when we’re talking about blood sugar.
So, when it comes to seafood... it’s likely no surprise that it’s again the protein in
these foods which can have a dramatic impact on your fasting glucose levels.
Or, we should say - the LOWEST impact - on your blood sugar levels.
Most seafood offers up a healthy dose of protein..along with various other nutrients
(including trace minerals) that the body needs. Plus, seafood, particularly wild-caught oily fish,
like salmon, makarel, and sardines, contain beneficial omega-3 fatty acids. This type of fat
actually helps the body reduce bad cholesterol while improving good cholesterol levels.
This has the effect of reducing the risk of heart disease, which is a major risk factor
for diabetics. #1 → Broccoli
Now, we know that broccoli isn’t exactly everyone’s favorite food.
But for the broccoli lovers out there, here’s some good news:
When broccoli is chewed and digested... ...A compound called sulforaphane is produced.
Research has shown that this compound
helps- increase insulin sensitivity - as well as reduce blood sugar levels
...Particularly in individuals with Type 2 Diabetes.
Studies have also found that sulforaphane has the ability to reduce glucose production
in the liver, which can scale back the sugar load in your bloodstream.
Eating cruciferous vegetables, like broccoli, spinach, and kale, is also associated with a
lower risk of diabetes. What does this tell us?
Eating your greens, like broccoli, isn’t just important for the nutrients they contain.
They also can help you manage blood sugar dysregulation...
...like a high fasting glucose reading.
So... now you’ve got 8 amazing foods which can aid your body in lowering your fasting glucose levels.
But if switching up your diet with these foods doesn’t help…
It’s definitely time to book a visit to your doctor.
From there, you can explore your options for managing your blood sugar issues.
Catching these problems early on can prevent the development of diabetes.
And the complications and risks that come with it.
And ultimately, this whole channel’s purpose is to help you live a happier and healthier life.
Did you find this video helpful? If you did… Don’t forget to hit the like button!
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We will be releasing more helpful videos like these every week.
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Simply check the description below to grab both free gifts!
Now, we have a question for YOU… What are YOUR favorite foods that help lower fasting glucose?
Let’s TALK! Tell us about your suggestions in the comments area below,
and feel free to ask us any questions you still may have.
Until next time… from all of us here at Diabetic Talk, Have a Happy and healthy day.