What is blood sugar?
Blood glucose or blood glucose (sugar) levels play an important role in how you feel. If your levels are not stable, you feel tired and may feel unwell. Also, if your blood sugar fluctuates constantly, you are at risk of developing diabetes.
Blood sugar is your body’s main source of energy. This sugar comes from the food you eat, especially carbohydrate-rich foods such as sweets, bread or potatoes. The sugar in these foods passes into the bloodstream, where it meets insulin, a chemical released by your body. Insulin helps transport sugar into all cells for further use as fuel.
Why it’s important to keep your blood sugar under control
If you eat too much sugar, your blood glucose levels will spike. In response, your pancreas will release insulin. The first thing insulin does is send glucose to cells that need to burn it right away, such as active muscle cells. But if there is more glucose than the cells need, insulin sends it for short-term storage in a molecule called glycogen.
If the body’s glycogen stores fill up and there is excess glucose around, insulin transports it into fat cells for long-term storage. The more reserves there are in fat cells, the greater the risk of obesity becomes. Obesity is often associated with serious diseases such as diabetes or cardiovascular diseases.
Irregular blood sugar can also have drastic negative effects on the endocrine system, which produces hormones. Hormones are like chemical messengers in the body that tell certain cells what to do. When hormones are disrupted, all systems in the body begin to break down. Because of high blood glucose levels, all hormones can be affected, including stress hormones, sex hormones, or hormones that regulate appetite.
Last but not least, elevated blood sugar is also associated with elevated levels of cortisol, a stress hormone that can contribute to inflammation, weight gain, and related metabolic diseases.
Taking all these aspects into consideration, we can say that keeping your blood sugar stable helps you maintain your body’s overall health.
Drinks that lower blood sugar
While carbonated and sweetened drinks negatively affect blood sugar, there are others that boost your metabolism and help you lower your blood sugar. Here they are:
1. Water
Hydration is one of the most important things in helping you maintain optimal blood sugar levels, so it’s no wonder water is considered the wonder drink that lowers blood sugar.
Studies have shown that a high consumption of plain water reduces the risk of type 2 diabetes by 6%. Water increases blood volume, which causes the release of an amino acid that affects blood sugar regulation.
Water also contains no calories, so if you replace carbonated drinks or soda with plain water, you can more easily maintain a healthy weight, which ultimately helps control your blood sugar.
2. Coffee
Regular coffee consumption is associated with a lower risk of type 2 diabetes. According to research, coffee contains plant compounds called phytochemicals that support the health of cells in the liver and pancreas by preserving insulin function.
However, it is essential not to drink coffee with a lot of sugar, as you will lose out on the benefits of this drink. It is recommended to avoid flavored lattes or iced coffee drinks.
3. Black tea
Another wonder drink that lowers blood sugar is black tea. Compounds in the tea also help reduce oxidative stress and inflammation, which are associated with diabetes. As with coffee, it’s important to limit added sugar (including honey).
4. Green tea
Studies have shown that substances in tea called catechins can block some absorption of carbohydrates during digestion. They can also improve glucose metabolism and reduce oxidative stress, all of which can help lower blood sugar.
5. Milk
Cow’s milk proteins, such as casein and whey, slow down digestion and improve insulin response, thus having a positive effect on blood sugar levels.
However, experts recommend consuming fat-free or low-fat milk. If you have diabetes and don’t need to exceed a certain number of carbohydrates at a meal, keep in mind that a cup of 1% fat milk contains about 12 grams of carbohydrates.
6. Tomato juice
Tomato juice drunk 30 minutes before a high-carb breakfast can help keep blood sugar levels lower after a meal. This is explained by the fact that the fiber in tomatoes helps to slow down digestion and therefore blood sugar levels that occur after a meal.
Drinks to avoid if you have high blood sugar
As a general rule, if you have high blood sugar, it’s important to avoid fizzy and sweetened drinks. Here are some of them:
1. Sports drinks. They are high in carbohydrates and are only recommended for performance athletes who exercise intensely enough to need salt and nutrient replacement. Sports drinks, like energy drinks, are packed with calories meant to boost short-term energy.
2. Alcoholic beverages. Although alcohol can be consumed in moderation by people with diabetes, it can cause harm due to its hypoglycemic effect and also its high calorie content. Small amounts of alcohol can cause an initial rise in blood sugar levels, and excessive alcohol can lower blood sugar levels, which can be harmful, especially for people with diabetes.
3. Natural fruit juices. Fruits are high in sugar, and drinking fruit juice can raise blood sugar levels in type 2 diabetics. Nutritionists recommend eating whole fruits with a high fiber content, which protects against sudden and large increases in blood glucose levels. blood. These whole fruits include: watermelon, grapefruit, berries, kiwi, lemons, peaches and others.
4. Sweetened teas or juices, cola or other carbonated drinks. All this suddenly increases the level of sugar in the blood, being a real caloric bomb.
So, the wonder drink that lowers blood sugar is water. It thins the blood, hydrates and contains no calories, making it ideal for everyone, but especially for diabetics. If you have high blood sugar, in addition to water you can also drink unsweetened coffee or tea, low-fat milk and tomato juice. Avoid fizzy and sweetened drinks as they can be very bad for you.
2023-06-26 15:21:00
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