It's no secret that a colorful diet is crucial to your health.
In past videos, we've shown you our top choices for the best purple, green, and orange foods.
We've also presented the 5 Best Red Fruits for Balancing Post-Meal Blood Sugar
...AND if you haven't watched yet, you'll definitely want to check out our 10 Incredible
Red Foods That Lower Blood Sugar... (You can find links for those in the description below!)
But there are just too many amazing foods to love that are painted in the color of love...
...so we're back with 5 OTHER Red Foods that Lower Blood Sugar!
Which beautiful deep red fruit has been linked to improved glycemic control?
What exotic red ingredient can work to increase insulin sensitivity,
and may also reduce diabetic neuropathic pain?
And which red food takes today s number 1 spot for its wealth of antioxidants,
and its proven ability to lower blood glucose?
Stick around to learn even more about striking, delicious, and nutrient-packed RED FOODS!
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OK, let's discover...
5 OTHER Red Foods That Lower Blood Sugar
RED isn't just any old color.
In the world of nutrition, naturally red foods are typically packed with antioxidant
vitamins and minerals, plus other powerful micronutrients that benefit overall health.
Some of the general benefits of red foods include:
- Promoting Heart Health - Preventing certain cancers
- Lowering blood pressure - Protecting the body from free radicals
And, perhaps most importantly:
- Lowering your blood sugar levels.
The red color in these foods usually comes from their antioxidants, including ANTHOCYANINS,
which have proven themselves helpful in the management of diabetes.
But there's a lot more to red foods than meets the eye.
So, let's get to this list...
#5. RHUBARB
The Mayo Clinic stresses the importance of eating
fruits and vegetables that are low in carbohydrates, but high in fiber
And rhubarb fits the bill!
This spring vegetable, known for its dark green
leaves and bright pink to red stalks, is rich in VITAMIN K.
This antioxidant has been shown to aid blood
pressure by working to prevent mineralization in the arteries.
And a 2020 study showed that regular intake of vitamin K may help reduce
the risk of diabetes,while also improving insulin sensitivity.
Meanwhile, red rhubarb has loads of other heart-healthy,
diabetes-fighting antioxidant micronutrients, including...
-Vitamins A and C - Calcium
- Folic acid - Magnesium
- Manganese - and Potassium
A 2018 Taiwanese study even found that rhubarb stem extract showed a positive effect
on the fasting blood sugar of diabetic patients.
That's why rhubarb essential oil is now recommended as an
additional treatment to help reduce blood sugar levels.
But we recommend consuming your rhubarb fresh. With its tart taste,
it makes for an ideal addition to a salad in need of some sharpness.
You can also use fresh rhubarb in salsas, or roast them for a dinner side dish.
It's also a great addition to smoothies or homemade juices.
Of course, this red vegetable is often paired with a red fruit - the strawberry...
...and made into the deliciously decadant strawberry and rhubarb
pie... which may not be so ideal for those worried about their blood sugar.
So just be mindful of how much sugar you put into your pie and
maybe consider using a nut-based pie crust to lower the overall carbohydrate content.
When choosing fresh rhubarb, look for stalks that are long and crisp. They
are typically at their best from April to June. Just be sure to remove their inedible
leaves before eat you enjoy this red, delicious, blood sugar-lowering veggie.
#4: DRAGON FRUIT
Dragons may just be fantasy... but dragon fruit is a real-life wonder!
These gorgeous, deep magenta fruits actually grow from a cactus plant,
also known as Pitahaya, and they have a mildly sweet and floral taste. The pulp
inside is soft with small black seeds. And you can eat the pulp, seeds, and all!
While any fruit will supply natural sugars, eating fresh fruits, like dragon fruit, also
give you a wealth of dietary fiber, which works to slow digestion and your body's insulin response.
In fact, dragon fruit has a low glycemic index of between 48 to 52, which makes them an ideal fruit
choice for diabetics, as they won t cause massive spikes in your blood sugar levels.
Dragon fruit is also very high in Vitamin C,
which has been shown to aid arterial health and may work to lower post-meal blood sugar.
In fact, A 2017 study connected the consumption of
dragon fruit to better glycemic control. The study further suggested that regular
consumption of dragon fruit may help prevent the onset of type 2 diabetes.
Animal studies on dragon fruit also showed that it can stimulate the growth of pancreatic cells,
which is what generates insulin inside your body.
Plus, this red delicious fruit supplies antioxidant CAROTENOIDS,
including LYCOPENE and BETA-CAROTENE. Studies show that these pigments,
which gives dragon fruit is red color, can reduce the risk of certain cancers and heart disease.
On top of all this, dragon fruit also supplies antioxidant BETALAINS,
other red pigments that have been found to protect against the oxidation of harmful LDL cholesterol.
To prepare your dragon fruit, be sure to peel off the outer skin. From there,
it can make for a diabetic-friendly snack, or as a lovely addition to a summer salad.
It's also a great addition to a diabetic-friendly fruit salsa!
You can also add cubed dragon fruit to a blender as a sweet
but fiber-rich addition to your morning smoothie.
#3: RED WINE
The benefits of consuming red wine in small amounts have long been known,
so it really shouldn't surprise you to see it on this list.
Not only does it promote heart health but, as it turns out, it's good for diabetics too!
According to the American Diabetes Association, drinking certain alcoholic beverages,
especially red wine, has been shown to lower blood sugar levels for up to 24 hours.
And other studies show that moderate red wine intake can
work to reduce the risk of developing type 2 diabetes.
But how does this work?
Red wine contains an array of POLYPHENOLS,
including CATECHINS, EPICATECHINS, and the now-famous RESVERATROL.
These antioxidants have the ability to protect the linings of blood vessels,
and they may also aid gut health, protect against the growth of certain forms of cancer,
reduce LDL cholesterol, and lower the risk of heart disease in general.
And, naturally, the polyphenols within red wine have been found to aid post-meal glucose control
and insulin sensitivity, by inhibiting glucose absorption in the intestines.
In general, studies show that alcohol consumption, in moderation,
can increase insulin secretion, and as a result, lower your blood sugar levels.
But what exactly is "moderation" you may ask?
For women, it s up to one small glass of wine a day. For men, it can be up to two.
But drinking in excess can also severely damage the insulin-producing pancreas, so you definitely
want to be careful to keep your red wine portions, and your frequency of drinking, to a minimum.
Also, be sure to avoid wine spritzers, which include large helpings of added sugar.
It is also recommended that you keep a close eye on your blood sugar levels before you
imbibe your red wine of choice, as the feeling of intoxication can be
similar to the feeling of HYPOGLYCEMIA, or potentially dangerous low blood sugar levels.
It may also be a good idea to consume red wine with food, as that can help regulate its effects.
The Top 2 Red Foods that lower blood sugar are just ahead.
But first...
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OK, let's get back to the list...
And we're getting HOT with our next pick:
#2. RED CHILI PEPPERS
We've got some good news for all the spicy food lovers out there!
Consuming red chili pepper can have a surprisingly beneficial effect on blood sugar levels.
A 2018 study showed that the consumption of peppers,
mostly due to their spicy bioactive compound CAPSAICIN,
can help to better manage metabolic syndrome and its related conditions, including diabetes.
The study showed that capsaicin helped to decrease insulin resistance
while also improving glucose homeostasis regulation in type 2 diabetic participants.
Capsaicin has also recently been utilized as a main ingredient of topical cream,
as studies show it may work to reduce pain caused by diabetic neuropathy.
Red chili peppers also contain the carotenoid pigment CAPSANTHIN,
which is what mostly gives these peppers their red sheen. Studies show
this antioxidant provides anti-inflammatory, anti-obesity, and anti-diabetic activities.
Meanwhile, red chili peppers supply an entire catalogue of other heart-aiding,
blood sugar-balancing micronutrients, including... - VITAMINS A, B6, C, and K
- POTASSIUM - and COPPER.
So don't be shocked to learn that a 2006 study found that blood sugar levels were
lower in people who consumed a spicy meal which included these peppers.
When it comes to chili peppers, the magic number seems to be 3... 3 tablespoons, that is.
That same study also showed that those who added up to 3 tablespoons of chili pepper
to their meal experienced notably lower blood sugar levels at the end of the day.
So, don't hesitate to sprinkle delicious red chili flakes, red chili paste,
or simply a sprinkling of freshly chopped red chili pepper to your favorite spicy dish.
Now, are you ready to discover today's BEST RED FOOD for lowering your blood sugar?
Get a load of... #1. Cranberries
These small and tart red spheres pack a punch when it comes to nutrients and blood-sugar control.
Categorized as a SUPERFOOD, cranberries supply loads of
antioxidants, perhaps most especially VITAMIN C.
As previously mentioned, vitamin C can aid your arteries,
and new research shows it may help to lower post-meal blood sugar.
Cranberries also contain other powerful diabetes-fighting micronutrients,
including... - VITAMIN E and K1
- COPPER - and MANGANESE.
Red, delicious cranberries have a naturally large supply of antioxidant POLYPHENOLS,
which can improve your insulin sensitivity,
and they have been shown to help lower your fasting glucose levels.
Cranberries also contain beneficial FLAVONOIDS, which help to stimulate
glucose metabolism. This aids your body in breaking down glucose more efficiently.
In fact, a 2012 study published in the Journal of Research in Medical
Sciences showed a significant decrease in the serum glucose of individuals who
drank one cup of unsweetened cranberry juice for 12 weeks.
But the key here is the word - unsweetened.
At the grocery store, be careful when choosing cranberry juice,
and avoid brands with added sugars.
If you don't want to risk it with juice, no problem! It is still far better to
consume the whole fruit, to get the added benefit of blood sugar-stabilizing fiber.
You can consume cranberries whole, for a diabetic-friendly snack,
you can add them to salads, or you can even make them the centerpiece of your
morning unsweetened yogurt or steel-cut oatmeal.
You can also take advantage of cost-effective but nutitionally-dense FROZEN cranberries,
to have them at the ready any time of the year.
And there you have it...
Our 5 Other Red Foods that Lower Blood Sugar.
Which one is your favorite? Do you know of any other...OTHER
red foods that lower blood sugar? COMMENT BELOW!
And please... let us know if you have a topic you'd like us to feature in upcoming videos!
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