Foods That Keep Blood Sugar Steady
Related Links:
Ideal Breakfast for Diabetics
Ideal Dinner for Diabetics
Eating Your Vegetables Before Your Carbs Can Help Control Blood Sugar
Directory of Sugar Content in Foods
Blood Sugar Levels During Pregnancy -What's Normal?
Type 2 Diabetes -Causes and Top 10 Natural Remedies
Cinnamon-Top 10 Health Benefits

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Break Through Your Diet Plateau
How Many Calories Do I Burn
Fiber Rich Foods
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A Chuckle After a Meal Lowers Blood Sugar
My Heart Attack
Fat-It's Alive!
Foods That Reduce Your Blood Pressure

Waist Size Matters
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Americans Are Dangerously Sleep Deprived

April 18, 2008, last updated July 11, 2013
By Susan Callahan, Associate Editor and Featured Columnist
[Health and fitness articles are reviewed by Registered Nurses, Certified
fitness trainers and othe
r members of our Editorial Board]




When you learn you are either diabetic or at risk for diabetes,
one of the first questions you may ask is "Are there any foods
which can help to lower my blood sugar levels?". Are there
"natural insulin" foods?

Most people now know that foods with low
Glycemic index
values cause blood sugar levels to rise much lower than high
glycemic index (GI) values.

But few people know that, even among low- GI foods, there
are a few superstars. These special foods have the quality of
not only causing very little or no increase in blood sugar
immediately after you eat them but they help to keep blood
sugar steady for many hours more.  Here is the list of the best
low-glycemic "natural insulin" foods, the low GI food
superstars.

Oatmeal

Studies have shown that a compound called "beta-glucan" can
stabilize blood sugar in diabetics.  Type 2 diabetics who ate
foods high in oat fiber or given oatmeal or oat bran rich foods
rich in beta-glucan  experienced much lower increases and
spikes in blood sugar compared to those who were given white
rice or bread.

What kind of oatmeal should you eat to control diabetes. Whole
grains are always better than refined grains in controlling
diabetes. Whole grains have the outer covering of the grain
--the bran --as well as the internal seed (the germ). The bran
helps to slow down the digestion of the carbohydrates in the
grain. And the germ seed inside the grain is rich in Vitamins
such as Vitamin E.

For these reasons, choose whole grain oats such as steel cut
oats or rolled oats instead of more refined oat grains if you
want to reduce your blood sugar.

Starting your day with a blood sugar stabilizing food such as
oats or, as we discuss below, other special grains can help you
to keep blood sugar level throughout the day, especially when
combined with other low-glycemic foods.


Magnesium

Oats and other whole grains are a rich source of magnesium, a
mineral that acts as a co-factor for more than 300 enzymes,
including enzymes involved in the body's use of glucose and
insulin secretion.

The FDA permits foods that contain at least 51% whole grains
by weight (and are also low in fat, saturated fat, and
cholesterol) to display a health claim stating consumption is
linked to lower risk of heart disease and certain cancers. Now,
research suggests regular consumption of whole grains also
reduces risk of type 2 diabetes.  Article Continues Below























An 8-year trial involving 41,186 participants of the Black
Women's Health Study,  confirmed the following result.  The
more magnesium and calcium in your diet, the lower your risk
of developing Type 2 diabetes.  This inverse association
between magnesium, calcium and major food sources of these
2 minerals in relation to Type 2 diabetes had already been
reported in predominantly white populations.

The risk of type 2 diabetes was 31% lower in black women
who frequently ate whole grains compared to those eating the
least of these magnesium-rich foods. That's 31%.  

Foods containing magnesium seem to work a lot better than
pills.  Women taking magnesium alone, as opposed to
magnesium in foods, they experienced a 19% reduction in the
ris of developing Type 2 diabetes. Still significant, bit far less
than the 31% drop for women who ate foods with magnesium.

The bottom line. Make whole grain,
magnesium-rich foods a
part of your everyday diet.  These grains offer special benefits
in promoting healthy blood sugar control.

Low -Fat Dairy

Daily consumption of low-fat dairy foods was also helpful,
lowering risk of type 2 diabetes by 13%.

Cinnamon

A breakthrough 2003 study in Pakistan showed that cinnamon
can reduce your fasting blood sugar levels.   What's remarkable
is that consuming cinnamon for as little as a six weeks can
lower your blood sugar and keep lowering it for 20 days after
that.

The study of 60 Type 2 diabetics showed cinnamom caused
lower levels of fasting glucose, triglycerides, LDL cholesterol
and total cholesterol after 40 days with levels continuing to
drop for 20 days after that.

The study was made up of 60 people with Type 2 diabetes who
were divided into 6 groups of 10. Three groups received
cinnamon in the form of capsules totaling 1, 3 or 6 grams of
cinnamon a day. The other three groups received placebo
capsules. The capsules were taken three times a day, after
meals. All three levels of cinnamon showed results, leading
researchers to believe that as little as 1 gram a day of cinnamon
may benefit people who have Type 2.

In the US, some experts have debated whether "true"
cinnamon was used for the study. According to the Food and
Drug Administration (FDA), there are two types of cinnamon
sold in the United States; cinnamomum zeylanicum nees or
cinnamomum cassia (L.) blume. Most of the cinnamon sold in
our grocery stores is cinnamomum cassia.  And, in fact, the
Pakistani study does list cinnamomum cassia as the cinnamon
that was used.  So, the cinnamon used in the study was in fact
the same cinnamon commonly found in every American and
European kitchen.

One of the orignal researchers in the Pakistan study was
Richard A. Anderson, Ph.D., CNS, of the the Beltsville Human
Nutrition Research Center (BHNRC) , a part of the United States
Department of Agriculture (USDA).  Dr. Anderson summed up
the amazing results of the relation between cinnamon and
diabetes:


"
We have also shown that the active components of cinnamon
are found in the water-soluble portion of cinnamon and are
not present in cinnamon oil, which is largely fat-soluble. In
addition to ground cinnamon consumed directly, one can also
make a cinnamon tea and let the solids settle to the bottom or
use cinnamon sticks, which make for a nice clear tea.
Cinnamon can also be added to orange juice, oatmeal, coffee
before brewing, salads, meats etc. The active components are
not destroyed by heat."

Drawing from these studies, you should consider cinnamon a
must for your everyday breakfast.  We include oatmeal with
cinnamon as one of the
Ideal Breakfasts for Diabetics.


Use the powdered spice or a cinnamon stick. Cinnamon pills are
also available, and can be found easily via an online search.
MHCP is water soluble and is not found in cinnamon oil. (Read
more about the Top 10  
health benefits of cinnamon.)

Chamomile Tea

Research published September 10, 2008 has determined that
daily consumption of
chamomile tea improves your body's
ability to process sugar, and reduces complications of diabetes.

Barley and Rye

A Swedish study has shown an intriguing connection between
consumption of barley and rye in particular and lower blood
sugar for up to 10 hours later. For this reason, these grains
should be considered as candidates for an
ideal breakfast for
diabetics, along with egg whites and other low-fat protein.


Guar Gum

Guar gum is made from  guar beans, and is used in many food
products as a thickener. Several studies have found that adding
guar gum to your diet improves your body's ability to control
blood sugar and cholesterol. One such study was conducted in
1993 by the Helsinki University Hospital in Finland confirmed
that adding guar gum to your diet for a period of 4 weeks
significantly lowers blood sugar postprandial (after eating) and
also lowers total cholesterol.





Related:
Ideal Breakfast for Diabetics /Ideal Dinner for
Diabetics /Foods That Shrink Your Waist
Ideal Weight for Women
Break Through Your Diet Plateau
How Many Calories Do I Burn

Quinoa-The New Superfood?
Break Through Your Diet Plateau

How Many Calories Do I Burn


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Looking for a simple way to control blood sugar?  Eating your
v
egetables before you eat your carbs can be an easy way to control
blood sugar.  
Read more.