Fresh coconut water is a staple in many diets around the world, including those of India and other tropical countries. But it goes beyond being a refreshing, thirst-quenching drink. Here’s a rundown of its research-backed benefits, such as decreased blood glucose and body weight for improved health
Coconut water is nature’s gift in one complete package. It’s the liquid found in the center of a young, green coconut, helping nourish the fruit. Its wide range of applications is justified by its unique chemical composition of sugars, vitamins, minerals and amino acids, as well as phytohormones.[i]
The average green coconut offers about one-half to 1 cup of coconut water. One cup contains 46 calories along with 9 grams (g) of carbohydrates, 3 g of fiber, 2 g of protein, 11% of the recommended daily intake (RDI) of sodium and 17% of the RDI of potassium.[ii]
Coconut is known to be an excellent alternative to sports drinks, a natural refreshing beverage that could be used for whole-body rehydration post-exercise.[iii] Nature also filters coconut water through an intensive purification process, eliminating safety issues commonly tied with municipal water systems and even sports beverages comprising synthetic ingredients.
Let’s recap some of the whole-body benefits of consuming fresh coconut water, starting with a 2018 study looking into its effects on body weight and glucose levels.
Slashing Blood Glucose and Excess Pounds Naturally
A group of researchers sought to compare the effects of higher saturated fatty acid and fiber intake, as provided by fresh coconut, and monounsaturated fatty acid (MUFA) and fiber intake via a combination of groundnut oil and groundnuts.[iv] They then measured indicators such as blood insulin and glucose levels, along with blood pressure, in healthy adults.
The researchers divided the 80 healthy subjects they recruited into two randomized groups, consuming a standardized diet along with either 100 g of fresh coconut or an equal amount of groundnuts and groundnut oil for 90 days.
The results showed that fasting blood sugar in both groups was significantly reduced. Yet they also observed a significant reduction in body weight in the coconut group, along with a notable increase in diastolic pressure in the groundnut group.
The researchers noted, “Fresh coconut-added diet helps reduce blood glucose levels and body weight in normal healthy individuals.” This supports previous studies that vouch for the blood-sugar lowering action of the natural drink, offering potential anti-diabetes benefits despite its naturally sweet taste.[v]
Interestingly, while groundnut intake reflected an increase in diastolic pressure, coconut was shown in previous research to push down systolic and diastolic pressures in hypertensive subjects.[vi]Additional animal research shows coconut water prevents and reverses fructose feeding-induced high blood pressure, along with reducing oxidative stress and insulin resistance.[vii]
Coconut water vinegar, too, has been promoted as a food ingredient with potential anti-obesity and anti-inflammatory effects, thanks to alterations in the gut microbiota due to increased populations of Bacteroides and Akkermansia genera bacteria.[viii]
Other Wondrous Health Benefits of Coconut
Anti-ulcer properties: Both coconut water and coconut milk demonstrate strong anti-ulcer activity against chemicals such as indomethacin, a non-steroidal anti-inflammatory drug (NSAID).[ix]
Lipid-lowering action: Coconut water has a lipid-modulating effect similar to the drug lovastatin in rats fed a fat- and cholesterol-enriched diet.[x]
Alzheimer’s disease protection: In a novel study, young coconut juice showed positive future implications in the prevention and treatment of Alzheimer’s disease in menopausal women.[xi]
Sperm preservation: A coconut water-based extender, ACP-116c, along with 20% egg yolk and 3% glycerol, was effective for the cryopreservation of semen.[xii]
Antibacterial benefits: Three peptides were purified and identified from green coconut water, exhibiting remarkable antimicrobial action against pathogenic bacteria.[xiii]
Kidney stone fighter: In a study on rats with kidney stones, coconut water barred crystals from sticking to the kidneys and other parts of the urinary tract. In addition, it slashed the number of crystals formed in the urine.
Follow these easy tips to increase your water intake and reduce your blood sugar levels.
Water consumption can aid blood glucose regulation
Water is the ideal beverage for diabetics because it has no calories or carbs. Moreover, studies have suggested that water consumption may aid in blood glucose regulation. When blood sugar levels rise, persons with diabetes’ bodies need more hydration. The kidneys may then try to expel more sugar through urine as a result of this.
Drinking water when a person has high blood sugar is so advantageous because it allows more glucose to be drained out of the blood and does not boost blood glucose levels. Dehydration is a danger for patients with diabetes mellitus and can raise the likelihood of having high blood glucose levels.
Also, water keeps us from ever becoming dehydrated in the first place. When we are well hydrated, the amount of glucose in our bloodstream is perfectly balanced. Yet without adequate hydration, those glucose levels soon concentrate, leading to elevated blood sugar levels.
Drinking water is one of the finest and simplest ways to break down that extra glucose in the blood, along with lifestyle alterations like include a healthy way of eating, exercise, and medications if necessary into one’s daily routine. Continue reading as we share some easy tips that will help increase your water intake.
Tips to increase your water intake:
1. Drink water before every meal
Drink while you prepare and cook your dinner if you are cooking it at home. When the waitress comes by to collect drink orders if you’re dining out, request water. Drink water while you wait for your toast to pop or for your lunch to cook up. Drink your water even if you’re putting together a snack. You’ll be able to drink more water by following this straightforward tip.
2. Eat water-rich foods
Most of your fluid requirements are satisfied by the water and other drinks you consume. You can also obtain some fluids through the meals you eat, though. Such examples are broth soups and foods like celery, tomatoes, or melons that are high in water content. These can all aid in increasing fluid intake.
3. Always carry a reusable water bottle
You can drink more water by carrying a water bottle around with you all day. Having a reusable water bottle makes it simple to drink water wherever you are, whether you’re out and about, travelling, or at home, work, or school. A visual reminder to drink more water can also be provided by keeping a water bottle nearby. You’ll be continuously reminded to drink more if the bottle is on your desk or table.
4. Set reminders
With an app or the alarm on your smartphone or smartwatch, you can also set reminders to consume more water. Try setting a reminder, for instance, to sip on a little water every 30 minutes or to finish your current glass of water and replenish it every hour. These prompts can encourage you to drink more water, especially if you have trouble remembering or are often busy.
5. Add flavour to your water
There are several options available if you don’t like the taste of water or simply need a little flavour to encourage you to drink more. One good alternative is to use a cheap water bottle with a fruit infusion. Cucumber and lime, lemon, and strawberry and kiwi are common fruit combos to use in an infuser bottle. But, you can use whatever fruit combination that you choose.
6. Track your water intake
Once you have a goal established on the amount of water you need to consume daily, you can manage it by tracking your intake. You can track your water intake manually or by using certain apps.
In order to avoid dehydration, water is very crucial for people with diabetes. Make sure to follow these tips and increase your water intake.
With various studies throwing up differing results, it is important to note that no single nutrient alone can treat diabetes. Management of your condition requires healthy eating, regular exercise, blood sugar monitoring, diabetes medication or insulin therapy.
Cinnamon can be used in various forms; it can be used to make kaadas like in Jammu and Kashmir, flavour biryanis and be one of the whole spices in Indian gravies.
Does adding cinnamon to a cup of tea or your apple stew help manage diabetes? The truth — it is unclear whether cinnamon helps lower blood sugar significantly in people with diabetes but can be used as a supportive dietary intervention only. While some studies show its benefits, others haven’t. It is difficult to compare the results of various studies as these have included different doses and types of cinnamon. More research is needed to establish how cinnamon and supplements can manage diabetes. But its many properties help in general well-being.
Let’s try to understand cinnamon. It is obtained from the inner bark of a tree species from the genus Cinnamomum and is used in cooking and baking. In traditional Ayurveda, the cinnamon extract treats ailments like arthritis, diarrhoea, menstrual irregularities and inflammatory diseases. The spice has generated significant interest as it is assumed to have several health benefits —the ability to lower serum lipids and blood glucose. It is theorised that cinnamon’s bioactive compound may help support blood sugar management.
HOW CINNAMON WORKS ON BLOOD SUGAR
The insulin tropic effects of cinnamaldehyde have been investigated. It is thought to be responsible for promoting insulin release, enhancing insulin sensitivity, increasing insulin disposal and exerting activity in the regulation of protein-tyrosine phosphatase 1B (PTP1B) and insulin receptor kinase.
A 2012 study analysed 69 patients in China with Type 2 diabetes. One group took 120 milligrams of cinnamon daily, another 360 milligrams and a third a placebo. After three months, the placebo group saw no change, while the two groups taking cinnamon had lowered A1C levels. In 2013, a meta-analysis of 10 studies found that consuming cinnamon produced a “statistically significant” decrease in glucose, total cholesterol, LDL and triglycerides. It also increased high-density lipoprotein (HDL or “good”) cholesterol. But researchers noted that the kind of cinnamon taken was different in each study. One 2019 study reported that 3 to 6 grams of cinnamon consumption was found to positively affect certain blood parameters.
In another study, taking 1 g of cinnamon powder for 12 weeks reduced fasting blood glucose and glycosylated Hb among poorly controlled Type 2 diabetes patients while increasing the level of serum glutathione and SOD and reducing serum level of MDA, indicating the beneficial effect of cinnamon as antidiabetic and antioxidant along with conventional medication.
Some studies found that cinnamon could also lower haemoglobin A1c, a measure of long-term blood sugar control. A review reported that cinnamon could reduce haemoglobin A1c in people with Type 2 diabetes by 0.27 per cent to 0.83 per cent while also decreasing fasting blood sugar levels by up to 52.2 mg per decilitre. A study done on 84 people showed that cinnamon has antioxidants that reduce oxidative stress and help patients with PCOS (daily dose of 1500 mg).
Nevertheless, various data from different studies show contradicting results on the effects of cinnamon on glycemic and lipid parameters. Consumption of 1 to 1.2 g/d was associated with an increase in fasting plasma glucose levels and haemoglobin A1c levels. But others reported reductions in glycemic parameters at doses between 1 to 6 g/d and in haemoglobin A1c.
HOW TO TAKE IT IN YOUR DIET?
Cinnamon can be used in various forms; it can be used to make kaadas like in Jammu and Kashmir, flavour biryanis and be one of the whole spices in Indian gravies. It can be used in powdered form in your tea cup, in desserts, or in porridges for extra flavour. Cinnamon pairs well with apples and enhances the taste. It can be added to smoothies, bakery products and rolls. It is a sweet flavouring spice and can be paired both with savoury and desserts. But it is important to consume it in the right quantities. The acceptable dietary intake of cinnamon is 1/2- 1tsp (3-5gms a day).
WHAT ARE CONTRAINDICATIONS?
It should be noted that the side effects of cinnamon have been poorly documented in various studies. Studies on animals show hepatotoxicity that results from coumarin isolates found in C cassia bark, decreased platelet counts, increased risk of bleeding, decreased serum, total cholesterol and triglyceride concentrations, and markedly increased HDL-C levels and allergy/hypersensitivity to cinnamon. The side effects may concern patients with impaired liver function, concurrent anticoagulant or antiplatelet therapy, patients on antilipidemic agents, and those hypersensitive to cinnamon or its components.
For some, cinnamon supplements seem safe. High doses may cause problems for people with liver diseases. However, check with your doctor before taking supplements.
In the end, no single nutrient alone can treat diabetes. Diabetes management requires healthy eating, regular exercise, blood sugar monitoring, diabetes medication or insulin therapy.
2023 is declared as the international year of millets
Government of India’s proposal for the International Year of Millets was accepted by the United Nations General Assembly (UNGA) and 2023 is being celebrated as the year of millets.‘Millets’ were among the first crops to be domesticated in India with several evidence of its consumption during the Indus valley civilization and are currently the traditional and staple food for people of several regions.In India, 2018 was declared as the National Year of millets and these wonder crops were branded as nutri cereals.
02/6Millets are good for the health
Millets are rich in antioxidants, fiber and protein. These are extremely easy to cook and can be made into delicious dishes within no time. Nutrition content, proper cultivation condition, the ease of cooking makes millets superior to processed foods. These wonder foods are extremely good in regulating cholesterol and blood sugar level, two of the major diseases which most of the population is dealing with currently.Millets are gluten free, and are hence good for those who find it difficult to process gluten loaded wheats and other flour.Millet consumption reduces triglycerides and C-reactive protein, which are known to cause cardiovascular disease.
03/6Millets for diabetes management
A 2021 research study led by the Smart Food Initiative at ICRISAT had found that those with diabetes who consumed millets daily saw a drop in the blood glucose level by 12-15%.The researchers said that millet consumption dropped the blood sugar level of diabetics to pre-diabetics levels.In case of pre-diabetic individuals the HbA1c lowered up to 17% and returned to the normal level.The study titled “A Systemic Review and Meta-Analysis of the Potential of Millets for Managing and Reducing the Risk of Developing Diabetes Mellitus” was published in the ‘Frontiers in Nutrition’. The study was a meta analysis of about 1,000 human subjects done from October 2017 to February 2021.READMORE
04/6Millets have low GI
The suitability of a food for diabetics is measured through GI or the glycemic index. The researchers found that millets have a low GI of 52.7. This is almost 30% lower than the GI of polished rice and refined wheat. It is even less than that of maize, another popular crop in the country. It was found that even during cooking, the GI of millets remained much lower than rice and maize.
05/6Know your millets
Millets are a group of small grained cereal crops. Millets comprise of Sorghum (jowar), pearl millet (bajra), finger millet (cheena), Kodo millet (kodo), Barnyard millet (sawa, sanwa, jhangora), little millet (kutki), brown top millet, buckwheat millet (kuttu) and amaranth (chaulai).Sorghum, pearl millet and finger millet are known as major millets. Foxtail millet, kodo millet, barnyard millet, little millet and proso millets are known as minor millets.Amaranth and buckwheat are known as pseudo millets.
06/6How to add millets to diet to control diabetes?
What makes millet a good food is its availability and the ease of cooking.Cooking millets does not take much time and can be easily prepared within minutes.One can make delicious khichdi using millets.Millet flour can be used to make pancakes and rotis.
High Blood Sugar Management: Moringa Oleifera, commonly known as a drumstick, has both anti-diabetic and anti-hypertensive properties, making it a healthy choice for people with high blood pressure and high blood sugar.
High Blood Sugar or diabetes causes a range of health problems and if you have any other existing health issue, diabetes can make it worse. Be it cholesterol or even blood pressure, unchecked diabetes can lead to these complications too, apart from affecting organs. So it’s very important to keep blood glucose levels in check. Diet plays an important role in controlling blood sugar, and apart from medications, you can include certain items in your diet to control diabetes. One such item is Moringa Oleifera, commonly known as a drumstick.
Priya Palan, Dietician, Zen Multispecialty Hospital, Chembur (Mumbai) shares how Moringa can help in controlling diabetes. “Because of its high nutritive value, every part of the tree is used. It attributes numerous bioactive components including vitamins, polyphenols, flavonoids, saponins, isothiocyanates, and tannins which show enormous health benefits,” says Priya Palan.
High Blood Sugar: Impact of Moringa on Diabetes
Palan points out that Moringa can act as an anti-diabetic agent. “It increases insulin activity and improves glucose uptake and utilization. It regulates oxidative stress and reduces blood sugar. Studies have supported the use of Moringa with a positive effect on fasting blood glucose levels, insulin levels, and overall blood glucose control,” she says.
How Moringa Helps in Treating High Blood Pressure
Apart from diabetes, moringa is good for people with high blood pressure too. Moringa consists of quercetin which has anti-hypertensive properties, says Palan. She adds, “It decreases the stress on the heart and helps to stabilize blood pressure. It consists of compounds that help to prevent the thickening of arteries which can cause high blood pressure.”
How to add Moringa to Daily Diet
The expert points our Moringa powder has an earthy flavor that can be added to a variety of recipes. However, Palan says it is recommended to add small doses as or up to 1tsp daily as overuse of it can have side effects.
• It can be used in smoothies, soups, and sauces • Can be used as a sprinkle in salad • Added to humus • Can be infused with tea and hot water • Used with other spices to make dry chutneys
Caution: Palan says, “Pregnant women and people on blood thinning medications such as Warfarin must avoid Moringa. Before adding moringa, it’s important to consult a health expert for its use.”
Type 2 diabetes is mainly caused by poor lifestyle choices – a lack of physical exercise combined with an unhealthy diet. Here are five superfoods that are packed with minerals and nutrients that will boost your immunity and keep your blood glucose levels in check.
A sedentary lifestyle and poor diet combine to contribute to a lot of health issues including high blood sugar or diabetes. Here is a list of 5 superfoods that can improve your insulin sensitivity, lower blood glucose level and overall boost your immunity. Amla, oranges, cinnamon tea, beetroot and cruciferous vegetables like cabbage, cauliflower, and broccoli – all help in lowering blood sugar. Let’s check out how.
1. Amla
Indian gooseberry or amla can be a powerful antidote for Type 2 diabetics. Loaded with chromium, amla is good for stabilising blood sugar levels. It also improves insulin sensitivity. Amla also contains a lot of Vitamin C and has antioxidant and immunity-boosting properties, which is largely beneficial for people with diabetes. Make it into murabba, pickles, candies, chutneys, or juice or enjoy it directly with a dash of black pepper powder.
2. Oranges
Oranges are citrus fruits that are often considered a ‘Diabetes Superfood’. Since it has a low glycemic index, oranges can be had guilt-free. Vitamin C, which all citrus fruits contain, reduces high sugar levels and aids in the recovery of damaged cells thanks to it being a powerful antioxidant.
3. Cinnamon Tea
Several studies have shown that cinnamon lowers cholesterol levels, which lowers the risk of heart disease. Not just that, cinnamon consumption improves insulin sensitivity and therefore lowers blood glucose levels. So use cinnamon, loaded with antioxidant and anti-inflammatory properties, in tea and sip it for good health.
4. Beetroot
Loaded with fibre and essential minerals such as potassium, iron, manganese, and phytochemicals, beetroot has several beneficial impacts on diabetics. To regulate insulin levels in the body, add beetroot to soups or simply mix it with coconut and enjoy.
5. Cruciferous Vegetables
Cruciferous Vegetables like cabbage, cauliflower, and broccoli strengthen one’s immunity, thanks to their high Vitamin C content. These veggies are packed with fibre and reduce hunger pangs, thus keeping diet under control. Apart from diabetes, cruciferous Vegetables containing fibres, fatty acids and vitamins also help to regulate blood pressure in the body and are excellent for heart health.
Sometimes, you may go to bed later than you’d want since you’re trying to juggle too many things only to wake up with a bad headache or drowsiness. Over time, not getting enough sleep raises the chance of developing type 2 diabetes, cardiovascular disease, obesity, and depression.
Lack of sleep has far-reaching consequences for blood sugar levels, influencing everything from food intake to insulin sensitivity to mood.
Getting enough shut-eye is crucial to controlling your diabetes and it also benefits from feeling refreshed and improving your mood.
Ways To Improve Your Sleep with Blood Sugar
The term “sleep hygiene” is used to refer to a set of habits that may be adopted into one’s daily routine to improve your sleep quality. You may improve your sleep hygiene with optimum blood sugars by doing simple things on your own at home.
If you want to get better sleep with diabetes, consider these suggestions.
Prioritise Maintaining Healthy Blood Sugar Levels
If you have trouble sleeping, controlling your high blood sugar levels may help, because persistent high blood sugars may make lead to irritable mood and need to go to toilet frequently. Doctors suggest eating low-glycemic meals to prevent the highs and lows in blood sugar that might cause insomnia.
Engage in Regular Physical Exercise
Regular exercise may help you get a better night’s rest. Experts claim that exercise aids in controlling blood sugar levels. Minimum 30 minutes or optimally 45-60 minutes exercise is necessary for all individuals daily.
Maintain a Healthy Body Mass Index
Set weight reduction and management goals with your doctor if you’re overweight. Williams claims that reducing your weight by only 10 per cent will improve your management of blood sugar, as well as lower your chances of depression and sleep apnoea.
Increase Your Protein Intake for More Energy
Regarding protein, researchers suggest prioritising foods like chicken, eggs, seafood and pulses may add protein in diet without any supplements. Blood sugar levels may be better controlled when protein is consumed regularly throughout the day. You may take help of your doctor and dietitian to optimise protein content in your diet.
Get Rid of Interruptions
The bedroom is used for sleeping and nothing else. Too much light from electronics like TVs, phones, tablets, radios and even clock might prevent you from falling asleep and staying asleep. Your mobile phone should only be used for emergency calls if you keep it beside your bed.
Put on Some Background Music
It’s very uncommon for some individuals to be able to sleep through the sound of a siren, a dog barking, or even a very loud television. Some people aren’t as fortunate as others and find themselves tossing and turning at the slightest sound or sensation that isn’t familiar.
Sound machines for sleep provide low-level calming noises to block out undesired noise, so you may leave the fan on or play a natural sounds CD. In addition, using thick curtains in the bedroom might assist bringing down any irritating noises from the outside.
Turn Down the Heat
Did you know that sleeping in a room with temperatures above 75 degrees Fahrenheit or below 54 degrees Fahrenheit might cause you to wake up? The recommended temperature range, according to experts, is between 60 to 70 degrees Fahrenheit (around 20-degree Celsius). Although researchers have not yet determined the perfect temperature for sleeping, they agree that a slightly colder environment promotes more restful sleep.
Make It Comfortable for Sleeping
The quality of your sleep is highly influenced by the conditions in your bedroom. Get a good pillow and mattress to help you sleep. Keep indoor temps from being too hot or too chilly. And keep the natural and artificial light levels to a minimum.
Aromatise the Bed
Seventy-one per cent of people report sleeping better on freshly laundered linens, but who has that much spare time? Instead, fill a spray bottle with water and a few drops of essential oil, such as lavender or chamomile, and spritz the bedding. Those two aromas may aid in achieving good quality sleep.
Stack Your Pillows
According to a recent National Sleep Foundation survey, sleep professionals agree that having soft pillows and a firm mattress is essential for a restful night’s sleep. If your head is bent back or elevated up, purchase a cushion that puts your head and neck in a better posture to prevent strain and cramps.
To avoid neck and back pain, it is recommended that people who sleep on their backs put an extra pillow under their knees and a small pillow under their lower back, while those who sleep on their sides should place a flat cushion in the space between their knees. Those who sleep on their stomachs should place a pillow under their hips. Additionally, it’s crucial to have a mattress that provides enough support.
Conclusion
You, as a diabetic, are undoubtedly aware of the significance of a healthy diet, regular exercise, and the proper use of medication. Getting enough sleep to have normal sugar levels is crucial for maintaining a healthy life. Suppose you regularly get fewer than six hours of sleep every night, in that case, your blood sugar levels will likely be higher than average.
No-calorie sweeteners come with consequences, but this one may be different
Allulose is one of the few lowcalories sweeteners without serious side effects, unless you overeat it.
Many people have a sweet tooth. For some, it can become an addiction, fueled by a food industry that continually creates an abundance of highly palatable, inexpensive, ultra-processed foods. As some companies cash in on a market for lab-created, low-calorie sweeteners, one natural sweetener may help curb your sweet tooth without raising your blood sugar.
People with diabetes have a higher risk of also having heart disease, stroke, glaucoma, kidney disease, and high blood pressure. It follows that if you could lower diabetes and obesity rates, you could reduce rates of these other conditions. That could save many people’s lives, given that heart disease, stroke, diabetes, and kidney disease are all in the top eight causes of death in the United States.
The obesity epidemic is one of the most important global public health challenges. Obesity was linked to 4.7 million premature deaths worldwide in 2017, and according to the National Diabetes Statistics Report, 34.2 million people, or 10.5 percent of the U.S. population, have diabetes. By using this sweetener, you may reduce your risk of insulin resistance, a primary symptom of diabetes.
Not All Sugar Is Created Equally
Sugar is a carbohydrate found in fruits and vegetables and added to food products. Added sugars are usually sucrose (table sugar) and high-fructose corn syrup. Evidence shows that no matter what type of sugar you’re consuming, it has a significant effect on your metabolism, even in the healthiest people. But while the sugars occurring in fruit come with nutrients we need and fiber that dulls blood sugar spikes, added sugars in processed foods pose several health risks.
Sugar hides under as many as 61 different names in 74 percent of processed food products, and while there are countless studies demonstrating the psychological and physiological consequences of sugar, this dangerous additive remains ubiquitous.
In one 12-week study, researchers found that men who ate 650 calories a day in sugar had higher levels of fat in their blood and liver. Lead researcher Bruce Griffin, Ph.D., from the University of Surrey, commented on the results saying, “Our findings provide new evidence that consuming high amounts of sugar can alter your fat metabolism in ways that could increase your risk of cardiovascular disease.”
Sugar can also affect your brain, mood, and behavior. Several studies have found an association between a rising intake of sugar and an increase in rates of depression.
Sugar stimulates the release of dopamine, a neurotransmitter associated with focus and motivation. Dopamine plays a role in many important metabolic pathways, many of which affect your mood. That’s why sugar feels so good and why manufacturers use it to drive your behavior. But, like other addictive drugs, sugar is unhealthy.
Allulose Natural Sweetener Has Unique Action on Blood Sugar
One natural sweetener option is Astrea Allulose. Although the market in Japan is significant, it’s a relatively little-known alternative sweetener in the West. Allulose is found in small quantities in some fruits such as figs, jackfruit, and raisins and was given a generally-regarded-as-safe (GRAS) food designation by the FDA.
Allulose is a monosaccharide sugar that differs from fructose only at one of the carbon atoms. This one change makes a world of difference in the way the molecule acts in the body. It’s functionally a carbohydrate and mostly absorbed in the small intestines. However, the majority of allulose is excreted by the kidneys before it’s metabolized.
This means that most of the calories you consume from allulose are excreted through your kidneys before being metabolized. It was only recently that the FDA differentiated allulose from sucrose or high-fructose corn syrup on nutrition labels. Before this, anytime it was added to a processed food, it was simply listed as an added sugar.
The researchers called the energy value “effectively zero” and suggested that this “rare sugar providing zero energy … may be useful in sweeteners for obese people as an aid for weight reduction.”
Natural Compound May Reduce Glucose With Few Side Effects
In an analysis of 40 human trials, allulose demonstrated the ability to significantly reduce after-meal insulin response, which the researchers believe leads “to modest improvements on postprandial glucose and insulin regulation.”
Another study engaged 30 people who didn’t have diabetes. They were given a loading dose of sucrose and then randomized to receive 2.5, 5, 7.5, or 10 grams of allulose. Plasma glucose and insulin levels were measured at 30, 60, 90, and 120 minutes after ingestion. The researchers found that in a dose-dependent manner, allulose reduced plasma glucose and insulin levels.
In other words, allulose not only contributes very little to caloric intake or blood glucose, but also may help to improve insulin regulation. While there aren’t yet allulose-specific human studies regarding safety, animal studies have not found toxicity even at high doses.
In one nonrandomized controlled trial using 30 healthy individuals within a normal body mass index range, researchers discovered that individuals experienced gastrointestinal (GI) symptoms when the dose reached 0.4 grams per kilogram of body weight (g/kg*BW). Gastrointestinal tolerance testing didn’t indicate severe diarrhea or other symptoms until the dose read 0.5 g/kg*BW.
This means a person who weighs 160 pounds could eat 29 grams of allulose in one serving, which is equivalent to 7.25 teaspoons of sugar, without experiencing GI symptoms. For reference, a can of coke has about 9.75 teaspoons of sugar.
While there is no immediate toxic effect on the body, evidence suggests that consistent use may affect the weight of your kidneys and liver, the two organs through which the natural sweetener passes. In a study published in 2019, researchers noted that using allulose can prevent obesity, but continuous consumption may increase the weight of the liver and kidneys “without apparent pathological and functional abnormalities.”
The study investigated the potential that these parameters could change after the participant no longer consumed allulose. Using an animal model, the researchers fed allulose for four weeks and then a controlled diet without allulose for another 10 weeks. At the end of four weeks, the weights of the liver and kidney were higher, but the difference disappeared after the animals were no longer fed allulose.
High-Fructose Corn Syrup Is Worse Than White Sugar
High-fructose corn syrup (HFCS), aka corn sugar, is another common form of sugar found in processed foods. While it’s often cited interchangeably with fructose, HFCS and fructose are not the same. Fructose is a simple sweetener found naturally in many fruits and vegetables. HFCS, on the other hand, is artificially produced from corn, through a process that involves first turning it into corn starch and then back into a mixture of fructose and glucose.
But whether it’s simple fructose or HFCS, there is evidence to show this type of sugar causes greater damage than simple glucose or table sugar. This is because fructose doesn’t act like glucose in your body.
In one study, a group of postmenopausal overweight or obese women consumed fructose beverages with their meals for 10 weeks. The data showed that this practice increased fasting glucose and reduced insulin response. The researchers concluded that the “present results suggest that long-term consumption of diets high in fructose could lead to an increased risk of CVD [cardiovascular disease].”
Unfortunately, because HFCS is cheaper and 20 percent sweeter than regular table sugar, it’s used by many food and beverage manufacturers. Numerous studies have shown, however, that not only can it contribute to impaired glucose tolerance, cardiovascular disease, and diabetes, but also HFCS can disrupt your sense of hunger and satiety.
Regarding diabetes, in one global analysis of 43 countries, researchers found that in areas where HFCS was highly available, the prevalence of diabetes was 20 percent higher. The results suggested that increased consumption of HFCS increased the risk of Type 2 diabetes, which was independent of obesity.
In another study, men and women were given a 24-ounce beverage sweetened with either HFCS or sucrose. Blood and urine samples were collected over six hours, and a variety of metabolic biomarkers were measured. The researchers found that HFCS led to significantly different acute metabolic effects compared to sucrose.
Initially, experts thought fructose would be a better choice because it has a low glycemic index. However, only the liver can metabolize fructose. And, as mentioned, consuming fructose also increases your appetite, which ultimately contributes to obesity, diabetes, and NAFLD.
The Toxic Effects of Artificial Sweeteners
Many sweeteners have side effects, and those from artificial sweeteners are more toxic than others. Research in 2008 revealed that sucralose, also known as Splenda, reduces your gut bacteria by 50 percent and increases the pH level in your intestines. A study from 2018 found that sucralose is metabolized and accumulates in fat cells.
Research published in 2016 from the Ramazzini Institute linked Splenda to leukemia. Not long after this study was published in a peer-reviewed journal, the company hired a public relations firm to dull the impact of those findings. By 2017, the market for Splenda reached $697.4 million worldwide and was projected to increase 3 percent through 2025. Most of it was sold in North America and Asia-Pacific.
It was originally hoped that artificial sweeteners would help curb cravings for sweets in people who have diabetes. Yet in one small study using healthy participants, researchers found that it took only two weeks for the noncaloric artificial sweeteners to trigger adverse effects on blood sugar levels.
A 2017 study concluded that these sweeteners actually exaggerated post-meal glucose absorption in users, “which could predispose them to developing Type 2 diabetes.”
Artificial sweeteners may also increase your risk of weight gain, obesity, metabolic syndrome, and other related problems such as Type 2 diabetes by inducing “metabolic derangements,” according to a report published in the journal Trends in Endocrinology and Metabolism.
Further research found that the artificial sweetener aspartame (NutraSweet) is associated with greater glucose intolerance in people with obesity. These are only some of the side effects of artificial sweeteners, which increase your risk of challenging health conditions and are not a safe alternative to table sugar.
Combining the power of advanced math with tests commonly used to measure blood sugar, scientists from Harvard Medical School and Massachusetts General Hospital have created a new model that more accurately accounts for long-term blood sugar fluctuations in people with diabetes. The disease affects more than 422 million people worldwide, according to the World Health Organization and more than 29 million Americans, according to the Centers for Disease Control and Prevention.
By factoring in the age of each patient¹s red blood cells, the new method offers a more precise, individualized gauge of three-month blood sugar averages and reduces in half the error rate of the most commonly used ‘ but sometimes inaccurate ‘ test known as A1C. Findings of the study are described Oct. 5 in Science Translational Medicine.
“What we currently deem the gold standard for estimating average blood glucose is nowhere as precise as it should be,” said senior investigator John Higgins, an associate professor of systems biology at HMS and a clinical pathologist at Massachusetts General Hospital. “Our study not only pinpoints the root of the inaccuracy but also offers a way to get around it.”
The A1C test led to notable off-target estimates in about a third of more than 200 patients whose test results were analyzed as part of the research. The team found these inaccuracies stemmed entirely from individual variations in the life span of a person¹s red blood cells.
In a final step, the scientists calculated new, age-adjusted estimates and tested their predictive accuracy by comparing them to actual blood sugar levels measured directly via continuous glucose monitors ‘ wearable devices that read a person¹s blood sugar every five minutes.
Incorporating the new model into existing tests, the researchers said, could lead to more precise diagnosis, monitoring and better-tailored treatments.
Estimating a person¹s three-month blood sugar average is the best indicator of disease control and the most accurate predictor of looming complications, according to experts. Persistently elevated blood sugar can, over time, damage the heart, brain, kidneys, eyes, nerves and other organs.
Because blood sugar varies by the hour and even by the minute, capturing “an average” to account for fluctuations over an extended period is a far better indicator of disease status than taking a “snapshot” measurement at one time.
To estimate blood sugar averages, physicians use the A1C test as a proxy. The A1C measures so-called glycated hemoglobin ‘ the amount of sugar soaked up by red blood cells over an extended period of time.
The test, however, is somewhat imprecise. As little as 15 milligrams of glucose per deciliter of blood could signal the difference between high normal values in a person without diabetes and low abnormal values in someone with the disease. The A1C test can lead to identical readings for people with average blood sugar levels that differ by as much as 60 mg/dl. At the same time, people with similar blood sugar levels can end up having widely divergent results. Researchers are not sure what fuels this discrepancy, but the age of red blood cells has recently emerged as a prime suspect.
“Like a water-soaked sponge that¹s been sitting on the kitchen sink for days, older red blood cells tend to have absorbed more glucose, while newly produced red blood cells have less because they haven¹t been around as long,” Higgins said.
Thus, the researchers said, two people with the same amount of sugar in their blood but could end up with different results on their A1C test depending on the average lifespan of their red blood cells.
To eliminate the influence of age-related variation, the HMS team developed a formula that factors in the life span of a person’s red blood cells. The formula is based on several values, including directly measured glucose levels, and, crucially, on earlier findings by Higgins’ team showing that in each person, the lifespan of red blood cells is tightly regulated, within 1 percent or so. Next, researchers compared the age-adjusted blood sugar estimates to estimates derived from the standard A1C test and then to readouts of glucose levels measured directly by continuous glucose monitors.
The standard A1C test provided values that were significantly off target ‘ by 15 mg/dl or more ‘ in one out of three patients. By factoring in red blood cell age, however, the scientists reduced the error rate to 1 in 10.
For example, using the standard A1c test, one patient’s glycated hemoglobin levels measured at 8.1 percent, leading to an estimated blood sugar level of 186 mg/dl. When the researchers factored in the person’s red blood cell age ‘ 45 days ‘ the estimate went up to 209 mg/dl. Compared with the actual glucose levels measured by a continuous glucose monitor ‘ 210mg/dl ‘ the age-adjusted estimate was off by a mere point. By contrast, the standard estimate was off by 24 points.
Incorporating the age-adjusted formula into current A1C testing approaches would significantly boost the accuracy of glucose estimates, the researchers said. Under the new model, patients could wear a glucose monitor for a few weeks to have their blood sugar tracked as a baseline, also allowing physicians to calculate the average age of a person¹s red blood cells before having the monitor removed.
“Physicians treating recently diagnosed patients would immediately know what a patient¹s red blood cell age is,” Higgins said. “The patient’s test results can then be adjusted to factor in the red blood cell age and get a result that more accurately reflects the actual levels of blood sugar, allowing them to tailor treatment accordingly.”
There are many people around the world who suffer from this health condition. Diabetes is a metabolic disease, in which the blood sugar levels are high. But, people with diabetes are not the only ones who should we worried about their blood sugar levels. Every person in the world should be worried about their own blood sugar levels. This is extremely important, because when a healthy person has high blood sugar levels for a longer period of time, it can lead to diabetes or other more serious health problems. You should know that some other foods can cause spikes and raise your blood sugar levels, not just candies, cakes, sodas and other sugary stuff.
What are the causes of high blood sugar symptoms?
You could be experiencing high blood sugar symptoms if you feel always hungry, if you gained weight even if you are trying to lower them, or if you have stomach problems.
Factors that can contribute to high blood sugar are:
-Poor diet
-Lack of regular exercise
-Stress
-Certain health conditions
-Use of certain medications
WHAT ARE THE HIGH BLOOD SUGAR SYMPTOMS?
High blood sugar is just a symptom of diabetes, so it does not mean that you have diabetes. But,in some case, an individual experiencing hyperglycemia (high blood sugar) could have no symptoms at all. But, the most commonly experienced symptoms are:
Increased thirst
Dry mouth
Always being hungry
Frequent urination and/or urination during the night
Dry and itchy skin
Daily fatigue or extreme tiredness
Difficulty concentrating
Excess abdominal fat/weight gain
Recurrent infections
Blurred vision
Impotence
Slow healing of cuts and wounds
Nerve problems
Stomach problems
Use this glycemic index food list to decrease high blood sugar symptoms:
You should use this glycemic index food list to decrease the high blood sugar symptoms. Glycemic index (GI) measures how some specific food that contains high amounts of carbohydrates can increase the blood sugar levels. These foods are ranked based on how they compare to a reference food – either glucose or white bread. This means that a food, which has a high glycemic index will raise the blood sugar levels more than a food with a medium or low glycemic index. The glycemic index scale goes from 0 to 100. You should also know that foods with high glycemic index are digested much faster, compared to the foods with low glycemic index. So, you can stop or prevent the high blood sugar symptoms just by consuming foods with low glycemic index.
You will prevent the high blood sugar symptoms if you consume more foods with low glycemic index, because these foods will reduce the insulin levels. Foods that have low glycemic index have other benefits for your health as well. They are very useful and effective in the weight loss process. So, if you want to lose weight, control your blood sugar levels and improve your health in general – then you should use this glycemic index food chart and consume foods with low glycemic index. These foods will help you achieve your goals much easier.
Glycemic Index Food List (for a few common foods)
1 egg-0
1 cup hummus – 6
1 cup broccoli – 10
1 medium yellow onion – 10
1 cup walnuts – 15
1 cup cashews – 22
1 cup cherries – 22
½ large grapefruit – 25
1 cup yogurt (without sugar added) – 23
1 Turkey sausage – 28
1 cup butter beans – 31
1 cup kidney beans – 34
1 medium apple – 38
8 oz. tomato juice – 38
1 cup spaghetti – 42
1 cup green grapes – 46
8 oz. pineapple juice – 46
1 large carrot – 47
1 medium orange – 48
1 large banana – 52
1 cup peas – 54
There are all low glycemic foods and they are ideal to consume. The scale is from 0 to 54 for low glycemic foods.
1 cup brown rice – 55
1 tablespoon honey – 55
1 cup oatmeal – 58
1 serving macaroni and cheese – 64
1 cup white rice – 64
These are moderate glycemic foods, and they should be used with caution. The scale is from 55 to 69 for moderate glycemic foods.
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