10 Foods to Control Blood Sugar

Dr Smita Naram, co-founder of Ayushakti, explains how fruits like apples, guavas and cherries can help manage blood sugar levels.

Today, we all are getting accustomed to a sedentary and unhealthy way of living.

With lifestyle changes and lack of physical movement, humans are now prone to more stress and worries.

An inactive lifestyle and toxic food habits are two of the major causative factors of diabetes.

Diabetes is a genetic, as well as a lifestyle disease in which the blood sugar level is high.

As per the International Diabetes Federation, the number of people with diabetes in India is foreseen to rise to 70 million from 40 million by 2024-2025.

The Indian subcontinent is ordinarily called the diabetic centre of the globe.

If the disease is not handled correctly at the correct time, it can cause severe complexities in the body.

Here are some herbs and concoctions which will help you manage your blood sugar levels.

1. Fenugreek

A commonly used herb in the Indian kitchen, fenugreek or methi seeds help to control diabetes, improve glucose tolerance, lower blood sugar levels, and stimulate the secretion of glucose-dependent insulin.

Fenugreek has the relevant characteristic of diminishing the rate at which sugar is consumed from the stomach during the process of digestion; it also appears to be proficient in inciting the pancreatic cells to improve insulin production.

You can soak 2 tbsp of fenugreek seeds in water overnight and drink that water along with the seeds in the morning on an empty stomach daily to bring down your glucose level.

You may also consume fenugreek seed powder with hot or cold water or milk daily.

2. Indian gooseberry or amla

Indian gooseberry or amla is one of the richest sources of vitamin C.

It helps your pancreas to produce optimum so that your blood glucose levels remain balanced.

Mix a cup of bitter gourd juice with 1 tbsp of amla juice and drink it daily.

You may also remove the seeds and grind 2-3 amlas into a fine paste and squeeze out its juice.

Mix this juice (approximately 2 tbsp) in a cup of water and drink it every morning on an empty stomach for healthy benefits.

3. Turmeric

Turmeric not only benefits in remedying a cold and cough or combatting acne, it is even shown to be efficient in preventing Type 2 diabetes.

You can mix 1 tsp of turmeric powder with 1 tsp of amla (gooseberry or emblic myrobalan powder), mix well with water and drink it in the morning on an empty stomach.

4. Bitter gourd

Rich in plant insulin-polypeptide-P, bitter gourd, or karela can reduce hyperglycemia (increase in sugar levels).

Bitter gourd seeds should be crushed, and the powder is to be taken twice every day with lukewarm water.

The fresh juice obtained by crushing fresh bitter gourd is an exceptional cure. It works excellently when taken on an empty stomach.

5. Regular water

For people with diabetes, the risk of dehydration is greater.

To get rid of the glucose, the kidneys will try to pass it out in the urine, but that takes water.

So, the higher your blood glucose, the more fluids you should drink, which is why thirst is one of the main symptoms of diabetes.

6. Apple cider vinegar

The primary compound in ACV is acetic acid increases its health benefits.

Consuming two tablespoons before bedtime can reduce your morning fasting sugar levels.

One spoon of ACV with meals can decrease the glycemic load of a carbohydrate-rich meal. This addition to a diet can work wonders in treating diabetes.

7. Aloe vera

The sap of aloe vera is known for its laxative effect.

Not only is aloe vera a viable treatment for Type 2 diabetes, but it can also benefit those with prediabetes, metabolic syndrome, and insulin resistance.

People with prediabetes symptoms should start taking aloe vera gel every day for four weeks, as it can reduce blood glucose levels, A1c (a type of hemoglobin) and pro-inflammatory molecules throughout the body.

8. Fresh fruits

Having fresh fruits like apples, guavas and cherries will also help in maintaining blood sugar levels.

Apples are loaded also loaded with vitamin C, soluble fibre, and antioxidants.

Pectin found in apples is beneficial in detoxifying the body, removing harmful wastes and toxins, and lowering insulin.

Apples can also lower the risk for certain cancer, heart disease, and eye disease apart from complications of diabetes.

Similarly, guava leaf extract contains a flavonoid called quercetin that has a hypoglycemic effect and the ability to reduce blood sugar.

Both guava leaves and fruit possess more than 13 substances that guard against diabetes.

9. Curry leaves

This plant, which originated from India is famous across the globe for treating diabetes.

Curry leaves hold many natural antioxidants known to control high blood sugar levels.

It also benefits in treating diarrhea, bloated stomach, excessive stomach acid, peptic ulcer, dysentery, diabetes, and unbalanced cholesterol.

10. Drumstick or moringa leaves

Drumsticks are rich in nutrients that can help you maintain your blood sugar levels.

It offers a nutrient punch of vitamins including A, C, K, and B, along with minerals such as iron, calcium, and magnesium.

Drumstick leaves are also a great source of fibre and protein.

You can add drumstick leaves to a meal in the form of a sabzi or curry.

You can also add drumstick leaves to a salad or steam it like spinach.

Along with these, one should also have a few lifestyle alterations by following a balanced diet, having minimum 7 to 8 hours of sleep, stop smoking and drinking and avoid junk and sugary food.

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Dr Smita Pankaj Naram is an Ayurvedic health professional who has completed Ayurved Madhyama and Ayurved Uttama of Shravan Masa Dakshina Pariksha Samitee constituted by law in Gujarat and recognised by the Central Council of Indian Medicine, New Delhi.
A fifth generation vaidya, she started Ayushakti in 1987 to provide alternate healing solutions to the world.

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