If you're living with diabetes, your blood sugar is likely always at the back of your
mind... or maybe it's at the front. Are you worried about the short,
and long-term effects of chronic high post-meal blood sugar levels?
What can you do to balance your blood sugar IMMEDIATELY AFTER you eat?
Stick around, because today we're going to reveal
5 incredible foods that can help you balance your post-meal blood sugar,
so that you can stop worrying about skyrocketing your glucose after you eat.
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We hope you're hungry for diabetes-fighting knowledge, because here comes...
THE TOP 5 FOODS FOR BALANCING POST-MEAL BLOOD SUGAR
5. Nuts Pretty much any nut,
especially if it's unsalted, can bring you enormous health benefits.
Nuts, in a nutshell, are renowned for their plant-based protein and healthy fat content.
They're rich in heart-aiding MONOUNSATURATED FATS, which have been shown to lower harmful
LDL cholesterol while improving levels of needed HDL cholesterol.
And nuts supply a good amount of blood-sugar balancing fiber.
Eating unsaturated fats, protein, and fiber all work in tandem to slow your digestion,
which, in turn, helps your body regulate your post-meal blood sugar.
With so many wonderful nuts to choose from, let's narrow it down to our 3 favorites...
Almonds: Almonds are rich in many essential nutrients,
including copper, magnesium, manganese, phosphorus, plus vitamins E and B2.
Almonds are one of the best plant-based sources of vitamin E, which has been shown to reduce the
risk of heart disease and Alzheimer's disease. And magnesium has been shown to significantly
decrease blood sugar levels while improving insulin function.
In fact, a recent food study noted that eating a handful of almonds after a meal
can help lower post-meal blood sugar spikes. Cashews:
Cashews are lower in fat than other nuts, but are especially rich in unsaturated fat.
They supply heart-healthy, diabetes-fighting nutrients,
including copper, iron, magnesium, manganese, phosphorus, selenium, zinc, and vitamins B6 and K.
Cashews are also low in carbohydrates while supplying a modest portion of fiber,
which helps to make you feel full without spiking your blood sugar.
And multiple studies show that cashews can help lower cholesterol levels
and may aid you in weight loss. Walnuts:
Packed with protein and fiber, walnuts are higher in beneficial omega-3 fats
than any other nut. Walnuts are also celebrated as the nut with the highest antioxidant activity.
Studies show that eating a walnut-rich meal can reduce the oxidative damage of LDL cholesterol.
And a recent study found that type 2 diabetic participants
who consumed a tablespoon of walnut oil daily for 3 months
experienced an average 8% drop in their fasting blood sugar and their hemoglobin A1C.
What powerful spice can you sprinkle on your nuts for added blood sugar control? Stay tuned for #3.
First, let's check out... 4. Chia Seeds
In recent years, the popularity of chia seeds has skyrocketed -- and that's for a very good reason.
Studies show that chia seed consumption is linked to a reduction in insulin resistance
and improved blood sugar levels. That's primarily due to their fiber content.
After all, while a serving of chia seeds contains about 12 grams of carbohydrates, 10 of those grams
are pure fiber! So there's little to no danger of a blood sugar spike from eating chia seeds.
Chia seeds are an excellent source of ALPHA LINOLENIC ACID, an essential omega-3 fatty acid
which has been shown to decrease cardiovascular disease risk factors, like high blood pressure
and hardening of arteries. They are also rich in a variety
of diabetes-fighting nutrients, including calcium, iron, magnesium,
phosphorus, zinc, plus vitamins B1 and B3. Plus, chia seeds contain CHLOROGENIC ACID, CAFFEIC
ACID, QUERCETIN and KAEMPFEROL, antioxidants which offer heart and liver-protecting effects. These
anti-inflammatory compounds have also been shown to reduce the risk of certain cancers,
increase weight loss, improve glucose regulation, and decrease insulin resistance.
Which kitchen essential lands in today s #1 spot? The answer will be revealed
shortly. But now, let's take a look at an incredible diabetes-fighting spice...
3. Cinnamon Here's a wonderous flavor enhancement which has
been reported to contain more anti-inflammatory antioxidant activity than any other spice.
And, naturally, studies show that cinnamon can reduce the risk of a post-meal blood sugar spike.
As cinnamon slows the breakdown of carbohydrates in the digestive tract,
this spice can decrease the amount of glucose sent into the blood stream after eating.
Plus, research shows that METHYL HYDROXYCHALCONE POLYMER, or MHCP, a compound found within
cinnamon, has the ability to mimic insulin's effect on cells. This enables glucose to be
more efficiently absorbed into blood cells. And that's a main reason why scientists have
concluded that cinnamon can decrease insulin resistance while improving glucose uptake.
Meanwhile, a recent study showed that type 2 diabetic participants who consumed half
a teaspoon of cinnamon per day decreased their total cholesterol, LDL cholesterol,
and triglycerides, while increasing that heart-aiding HDL cholesterol.
So if the idea of eating a little extra cinnamon tickles your taste buds,
you can try a spoonful in an after-meal coffee or tea. Not only will its amazing antioxidants
help to reduce the risk of Alzheimer's disease and cancer, cinnamon will also
help you immediately lower your blood sugar, and aid you in avoiding a post-meal glucose spike.
The top 2 foods to immediately lower your post-meal glucose levels is coming up next,
but right now, it's time for your 3 free gifts! SUPERFOODS FOR DIABETICS...
EPISODE 1 of THAT DIABETES DOCUMENTARY and SNACKS, MEALS,
AND DESSERTS THAT LOWER YOUR BLOOD SUGAR. Level up your diabetes-fighting regime right away.
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Now, back to the list...
2. Shellfish
Shrimp, lobster, scallops, crabs, clams, oysters, and even crayfish. All are types of shellfish,
and they aren't just seafood delicacies, they are loaded with diabetes-fighting nutrients.
Shellfish are low in calories but packed with lean protein,
and they supply beneficial omega-3 fatty acids. So they can fill you up and slow your digestion,
which can help you avoid over-eating other less-than-healthy, potentially high sugar foods.
And, of course, they'll give a wide range of nutrients which have been shown to
lessen inflammation and aid blood sugar control. Shellfish supply iron, magnesium, vitamin B12, and
a serving of several types of shellfish can give you over 100% of your daily requirement of zinc.
Zinc has been shown to aid your body in breaking down carbohydrates, which can help balance your
post-meal glucose levels. Zinc also helps balance insulin levels, and can make your
body more efficient at utilizing carbohydrates for energy instead of storing them as fat.
Crab meat, specifically, is rich in CHROMIUM. Inside the body, this
mineral can aid sugar metabolism, which lessens inflammation and lowers blood glucose levels.
Research also shows that shellfish and other seafood help regulate blood pressure,
improve insulin sensitivity, and promote healthy immune system function.
All-in-all, multiple studies have concluded that
eating shellfish can reduce the risk of heart disease, obesity, and diabetes.
Now, while we love these 4 food choices for balancing post-meal blood sugar,
there can be only one number #1. So, be sure to stock your kitchen with...
1. Apple Cider Vinegar
There's a good reason, or many good reasons, why apple cider vinegar has become
somewhat of a celebrity in the health food world. Apple cider vinegar s main active compound is
ACETIC ACID, which has been shown to increase mineral absorption,
prevent toxins from entering the body, lower cholesterol,
promote weight loss, and aid blood sugar control. A study published in the journal Annals of
Nutrition and Metabolism found that consuming apple vinegar alongside complex-carbohydrate
foods can reduce post-meal blood glucose levels by as much as 20%.
And a recent meta-analysis of over 300 type 2 diabetic participants revealed
that apple cider vinegar can work to lower fasting blood sugar and hemoglobin A1C.
Other small studies have indicated that apple cider vinegar has the potential to improve insulin
sensitivity by as much as 34%, even when eating a high-carb meal. Research further suggests that
it can improve post-meal insulin function. Meanwhile, several studies also show that
apple cider vinegar can improve digestion, kill harmful bacteria, lower blood pressure
and improve heart health in general. It's even said to have anti-aging properties!
You can add a few teaspoons of apple cider vinegar to a glass of water or tea.
You can even use it in a wide variety of dishes, from salad dressings to meat marinades.
So, now you know all about 5 incredible foods that can help you swiftly lower
your blood sugar after eating. Do you have any other tips for
lowering post-meal glucose levels? Let our community know by commenting below!
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