4 Morning Drinks to Sip for Better Blood Sugar

From eatingwell.com

Some liquids can make things better or worse 

KEYPOINTS

• Certain drinks, like water and unsweetened lattes, can help with steady morning blood sugar. 
• Including protein in your morning drink or meal is helpful for better blood sugar response.
• Getting enough sleep and moving your body also help blood sugar levels.

If your morning routine starts with a giant iced coffee or a grab-and-go smoothie, that first sip of the day may have more impact on your blood sugar than you realize. Morning beverages can deliver carbohydrates and added sugars quickly, and they often lack blood sugar-stabilizing nutrients like protein and fibre. Below, dietitians share their go-to morning drinks for better blood sugar, and the small tweaks that make a real difference for your health.

1. Water

It’s not flashy, but water is still the most reliable blood sugar-friendly drink on this list. It has zero carbs and zero added sugar, and staying hydrated is a seriously underrated piece of blood sugar management. The American Diabetes Association recommends water as the default beverage for people managing or at risk for diabetes.

But you can’t out-drink a poor food choice for your blood sugar. Water won’t undo a carb-heavy breakfast. Instead, think of it less as a blood-sugar hack and more as what you’re not drinking in its place: a sugary coffee drink, juice or soda first thing in the morning.

If plain water isn’t cutting it for you, add lemon or lime. “Lemon water is an easy way to reap those benefits while also supporting hydration,” says Sarah Gold Anzlovar, M.S., RDN, LDN. Some early research suggests the acidity in citrus may modestly slow the speed at which starches break down and enter your bloodstream, which could take the edge off a glucose spike, though the studies so far are small.

2. Yerba Maté

If you want your caffeine with health benefits, yerba maté is worth a try. “Yerba maté is a South American tea that has a unique flavour that is slightly bitter and earthy, and it contains a combination of caffeine, polyphenols and theobromine,” says Gisela Bouvier, M.B.A., RDN, LDN. “It also does not contain any added sugar, meaning that it won’t spike blood sugar.” 

One systematic review and meta-analysis of randomized controlled trials found that yerba maté was linked to improvements in several markers of glycaemic control, including lower post-meal glucose and HbA1c, in people with metabolic risk factors.

Try homemade, steeped yerba maté, hot or over ice. Make sure you’re buying it or preparing it unsweetened. And since it’s a source of caffeine, stick to drinking it as a morning beverage to prevent it from disrupting your sleep.

Credit:  Design elements: Getty Images. EatingWell design.

3. Latte

A latte can absolutely be part of a blood sugar–friendly morning. For the best blood sugar response, it depends on what milk is in your cup. Plain cow’s milk and unsweetened soy milk both boost the protein content, while most other plant-based milk choices don’t provide much protein. Protein helps slow down the rise in blood sugar levels following a meal or beverage.

Interestingly, coffee drinkers often experience a spike in blood sugar levels short-term after their morning brew. This is thought to be a direct result of the caffeine signalling to increase glucose in the bloodstream. But long-term, coffee drinkers may actually have better-controlled blood sugar levels, or roughly the same levels as non-coffee drinkers.

A good rule of thumb for creating a latte is to choose a protein-rich milk and keep the added sugars low for better blood sugar. “The syrups, sweetened creamers and whipped cream can turn your coffee into a sugar-rich beverage,” says Carlyne Remedios, RD. “A simple swap is to order coffee or tea unsweetened or lightly sweetened, choose plain or unsweetened milk, and skip syrups and whipped toppings.”

4. Protein Shake

A protein shake can be much more than a convenient, quick breakfast in a pinch. Some research shows that the effects of a high-protein breakfast last longer than just the morning. Recent research found that folks who ate protein at breakfast had improved glucose responses even after lunch and dinner on the same day.

For a balanced shake that acts more like a complete meal, Remedios recommends building a balanced shake or smoothie around protein, fibre and healthy fats. Start with a protein source like a protein supplement; consider adding other protein sources, such as Greek yogurt, cottage cheese or soy milk. Then add berries for high-fibre carbs, and top it off with nutritional add-ins like chia seeds, ground flaxseed or avocado for healthy fats.

Other Tips for Better Morning Blood Sugar

Your morning sips are just one part of your blood sugar plan. If you’re trying to manage your blood sugar throughout the day, here are a few habits that matter just as much.

• Consider last night’s dinner. A high-carbohydrate, low-protein dinner or late-night snack can influence your glucose levels overnight and into the morning. Look at your overall eating pattern rather than blaming breakfast for every morning glucose reading.
• Get enough sleep. Sleep and metabolic health are closely connected. The ADA recognizes sleep quality and duration as important components of diabetes prevention and management, and poor sleep is associated with a higher risk of developing type 2 diabetes.
• Move your body. Even a short walk after eating can help. A systematic review and meta-analysis found that exercise performed after a meal reduced post-meal glucose spikes more effectively than exercising before the meal or remaining inactive. And it doesn’t have to be a long walk; just 10 minutes after breakfast makes a difference.

• Our Expert Take

  There’s no single “best” morning drink choice for your blood sugar. But there may be a smarter way to think about the one you already reach for. Water is the simplest option; then consider unsweetened tea, like yerba maté, or a latte. And if you want your drink to act more like a nutritious meal, a protein-forward smoothie can pull real weight.

  Remember, your blood sugar responds to your entire day of eating and drinking, not just your morning beverage choice. Pair carbs with protein and fibre, protect your sleep, move after you eat when you can, and pick drinks that fit both your taste and your health goals.

• https://www.eatingwell.com/morning-drinks-healthy-blood-sugar-12140094

 

Morning superfoods for diabetes; 5 drinks and snacks to have on empty stomach

From hindustantimes.com

People with diabetes can give their day a perfect start by consuming these healthy foods that will help in controlling blood sugar throughout the day.

Morning is the best time to fuel your body in the right manner. For people with diabetes, it is especially important to have foods that promote satiety, lead to slow release of glucose and the ones that provide sustained energy throughout the day without causing sugar spikes. Eating a balanced diet with the right proportion of protein, carbs, healthy fats, fibre and are non-starchy can give your body the perfect start. Morning is also the time when people with diabetes may experience rise in blood glucose as our liver produces extra glucose to fuel the body for the day. This may lead to hyperglycaemia in some. If you feel thirsty, urinating excessively or have blurry vision in the morning, you have a high blood sugar level. This is especially common in people with type 1 diabetes as they are at an increased risk of blood sugar fluctuations.

People with type 2 diabetes should periodically monitor fasting blood sugar done on an empty stomach when you wake up in the morning(Freepik) 

"People with type 2 diabetes should periodically monitor fasting blood sugar done on an empty stomach when you wake up in the morning and a post prandial sugar which is taken two hours after a big meal like lunch or dinner. It is important to keep a tab on both these readings because some persons have a high sugar in the fasted state or some others have high sugar post prandial with the fasted state being normal," says Clinical Nutritionist Avantii Deshpaande.

Avantii says the rise in the sugar levels is the body’s way of making sure one has enough energy to get up and start the day.

"In case of diabetes, your body may not have enough insulin to counter act these hormones and hence there could be surge in blood sugar in the morning. The opposite scenario might be true too where there is hypoglycaemia in the morning and the blood sugar levels are lower than threshold. The food that you consume first thing in the morning often depends on these levels," says the nutritionist.

Based on these blood sugar readings, Avantii suggests the following foods to manage blood sugar in the morning.

1. Ghee and turmeric powder

If you have normal blood sugar levels, you can trust this powerful combination to work wonders on your blood sugar levels. Take 1 tsp of cow ghee with turmeric powder is the best thing to be consumed first thing in the morning if your sugar readings are normal.

People with diabetes experience sugar cravings and ghee helps them to get better satiety and help control sugar cravings throughout the day. Turmeric on the other hand aids in lowering inflammation which is commonly seen in diabetes.

2. Alkalising drinks

1 tbsp of apple cider vinegar or 30 ml of amla juice or lemon juice with 100 ml of water, has an alkalising effect on the body and one can choose to have this too to keep the body alkaline, which in turn helps in healing the body better.

3. Infused water

Cinnamon is a spice which is known to imitate the effects of insulin in lowering the blood sugar. You can prepare an herbal tea infused with cinnamon powder for helping you manage the blood sugar levels in the day.

4. Fenugreek water

This is another remedy which will help you lower the absorption of carbohydrates in the day. So soaking 1 tsp of fenugreek seeds overnight night and consuming this water along with chewing the seeds can help to control diabetes.

5. Protein snack

In case of hypoglycaemia or low blood sugar in the day, you can choose to consume a small protein snack first thing in the morning like soaked almonds, walnuts or then fruit with nut butter. Taking tea or coffee might not be a great idea in the morning on an empty stomach but have a puffed millets chivda or protein snack like moong khakra or moong jor garam and soaked sprouts with this.

https://www.hindustantimes.com/lifestyle/health/morning-superfoods-for-diabetes-5-drinks-and-snacks-to-have-on-empty-stomach-101680674990990.html

Diabetes: Add These Drinks To Your Diet To Better Manage Blood Sugar Levels

From ndtv.com

Read on for a list of simple drinks that can help control blood sugar levels

Diabetes and prediabetes are linked to hyperglycaemia, sometimes referred to as high blood sugar. When your blood sugar level is high but not high enough to be diagnosed as diabetes, you have prediabetes. The hormone insulin, which enables your cells to use the blood sugar that is circulating, is typically produced by your body to control your blood sugar levels. As a result, insulin is crucial in controlling blood sugar levels. 

Yet, a number of circumstances can impede the control of blood sugar and result in hyperglycaemia. When your liver creates too much glucose, your body produces too little insulin, or your body cannot efficiently utilise insulin, these internal factors can contribute to high blood sugar levels. Insulin resistance is the name given to the latter. Continue reading as we share some early-to-make drinks that will help manage blood sugar levels. 

Try these drinks to improve your blood sugar levels:

1. Chamomile tea

Many illnesses have long been treated with chamomile tea. It has antioxidant and cancer-preventive characteristics, and a recent study indicated that it might also help you control your blood sugar levels. Drinking  one cup of chamomile tea after meals can help reduce blood sugar, insulin, and insulin resistance according studies. 

2. Vegetable juice

Since the majority of 100% fruit juices include 100% sugar, you can try tomato juice or a veggie juice substitute. For a tasty supply of vitamins and minerals, create your own combination of green leafy vegetables, celery, or cucumbers with a few berries. Do not forget to include the berries in your daily carbohydrate intake.

3. Kombucha

A fermented beverage called kombucha is often produced from black or green tea. It's a fantastic source of probiotics, a class of healthy bacteria found in the stomach that has been thoroughly researched for its capacity to enhance blood sugar regulation. 

4. Green smoothie

Green smoothies are a great way to add more fibre and nutrients to your diet while maintaining your hydration. To create a nutritious, homemade smoothie, try combining green veggies like spinach, kale, or celery along with some protein powder and some fruit. Fruits should be included in your daily carbohydrate intake because they contain carbs.

A green smoothie can help manage your diabetes and will also boost your overall health

5. Coffee (without sugar)

By enhancing sugar metabolism, coffee may help reduce your chance of developing type 2 diabetes. It's crucial that your coffee be unsweetened, just like with tea. Coffee with milk, cream, or sugar has more calories overall and could have an impact on your blood sugar levels. You have a lot of options for low- or no-calorie sweeteners if you decide to use them.

6. Low-fat milk

Milk does add carbohydrates to your diet, but it also contains significant amounts of vitamins and minerals. Limit your intake of milk to no more than two to three 8-ounce glasses each day, and always choose unsweetened, low-fat, or skim varieties.

7. Turmeric water/milk

Curcumin, a compound in this golden spice, may help maintain the function of your pancreas and stop prediabetes from developing into Type 2 diabetes. The use of turmeric can help the body become more sensitive to the effects of insulin. 

Incorporate these simple drinks to your routine if you are struggling with high blood sugar levels. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

https://www.ndtv.com/health/diabetes-add-these-drinks-to-your-diet-to-better-manage-blood-sugar-levels-3791424

5 drinks that can help you prevent type 2 diabetes

From abc7.com

Even if you have been diagnosed with pre-diabetes, you can still prevent getting diabetes altogether 

LOS ANGELES (KABC) -- Research shows if you have more than three sugar-sweetened beverages per week, your chance of developing pre-diabetes increases by 46%. However, there are beverages you should be drinking to reverse your risk.

Data shows one in three people in the U.S. have pre-diabetes.

"Often, if the blood sugars are borderline, people don't know," said endocrinologist Amber Champion with the University of Nevada in Las Vegas.

"Even with type 2 diabetes, sometimes people are not symptomatic until blood sugar levels are very high," said Alison Massey, a registered dietitian.

What you eat and drink plays a big role in your risk of getting diabetes.

Research shows just having two cans of sugary drinks a day can increase your risk for type 2 diabetes by 26%.

"We have research that supports that lifestyle change is so powerful at reducing your risk for developing type 2 diabetes by about 50%," said Massey.

A study in China found drinking at least four cups of black, green or oolong teas a day was linked to a 17% lower risk of developing diabetes.

Another study in Japan found people who had three cups of coffee per day were 33% less likely to develop type 2 diabetes than people who consumed less than one cup per week.

Some other drinks that can help include plant-based milk, whole-fruit smoothies, and flavoured carbonated water.

Even if you have been diagnosed with pre-diabetes, you can still prevent getting diabetes altogether.

Experts say if you exercise, cut out sugary drinks, and eat nutritiously, you have a 30% chance of reversing pre-diabetes.

https://abc7.com/diabetes-health-drinks-for-diabetics-2023-coffee-and-tea/12633118/

Green tea may significantly help in lowering diabetes, says study

From indiatvnews.com

Drinking green tea may not only help in reducing your waistline, but may also prove beneficial in lowering diabetes, finds a study. Type 2 diabetes is a significant global public health challenge and is projected to affect 693 million people by 2045. It is associated with adverse health outcomes including heart attack, stroke, blindness, kidney failure, and amputation as well as is one of the leading risk factors for premature mortality.

The study, based on a meta-analysis of 27 trials published in Nutrition and Metabolism journal, showed that green tea intake had a favourable effect on fasting blood glucose concentration.

However, green tea intake did not significantly affect fasting blood insulin or HbA1c - a test that measures the amount of blood sugar (glucose) attached to haemoglobin.

                                Drinking green tea comes with numerous health benefits

                                                                               Image Source : FREEPIK

A team from the Huazhong University of Science and Technology in China examined the results of 27 studies that involved 2,194 participants. The pooled results showed that green tea significantly lowered fasting blood glucose.

Even as short-term trials showed green tea supplementation "significantly reduced fasting glucose", long-term trials assessing the effects of green tea supplementation on glycaemic control are needed, the team said.

Green tea is produced from the fresh leaves of Camellia sinensis and has played an important dietary and medicinal role throughout history, particularly in Asian countries.

It contains a variety of effective compounds including antioxidants, vitamins, carbohydrates, protein, minerals, and flavonoid-like polyphenols, which may be beneficial in the prevention of diabetes.

https://www.indiatvnews.com/health/green-tea-may-significantly-help-in-lowering-diabetes-says-study-2022-07-17-792869 

Diabetes Management: 7 Herbal Teas, For Each Day Of The Week

From food.ndtv.com

Some of the remedies of diabetes are hidden in our kitchen - in the tea counter, to be specific

Diabetes can be controlled. One needs to follow a restricted diet and do proper exercise. Bringing a change to the day-to-day affairs may also help in keeping the unregulated sugar levels in check. While there are many doctor-advised ways for controlling diabetes, some of the remedies are hidden in our kitchen as well - in the tea counter, to be specific. We have curated a list of herbal teas that can be consumed every day to lead a healthy lifestyle and bring the sugar level to a normal standard.

Here Are 7 Teas For Diabetes Management

1.Ginseng Tea 

According to Biological Activities of Ginseng and Its Application to Human Health  ginseng has several pharmaceutical benefits. Ginseng has been used for promoting immune function, central nervous system (CNS) function, relieving stress, and its antioxidant activities. Ginseng tea, best consumed in fresh form, is said to be an antidote to diabetes. 

2. Aloe Vera Tea  

This is the elixir that comes with multiple health benefits. As stated in the journal - Aloe vera: An Ancient Herb for Modern Dentistry – aloe vera contributes to good health, both in its raw form and when boiled. All you need to do is extract the sap and boil it in water and drink it every morning. 

3.Sage Tea 

Regular consumption of sage contributes to “blood glucose regulation, lipid profile and transaminase activity in humans,” as per a journal published in the International Journal of Molecular Science. Drinking sage tea every morning can help in bringing down the shot up sugar levels in the blood.

4. Hibiscus Tea 

Dried hibiscus flower petals are boiled in water – this contains antioxidants and helps in lowering high blood pressure. The paper studying The effects of sour tea (Hibiscus Sabdariffa) on hypertension in patients with type II diabetes stated that consuming the tea had positive effects on BP in type II diabetic patients with mild hypertension. 

5. Cinnamon Tea 

As much as it is a treat to the taste buds, cinnamon brings multiple health benefits, especially to the ones suffering from diabetes. It helps in improving insulin sensitivity and cholesterol levels, as stated by a paper published by the University of Maryland.

6.Lemon Balm Tea 

A paper published by the National Library of Science stated that the antioxidant activity of lemon balm helps in reduction of the blood glucose. Regular consumption of lemon balm tea helps in fighting inflammation in the body, which is a common side effect of diabetes.

7.Turmeric Tea 

The list of health benefits provided by a cup of turmeric tea regularly is too long. It prevents inflammation in the body, boosts immunity, controls diabetes and is good for the heart's health. The paper - Curcumin and Diabetes: A Systematic Review – stated, “Curcumin (turmeric) can decrease the level of glucose in the blood, as well as other diabetes-related complications.”

https://food.ndtv.com/food-drinks/how-to-curb-diabetes-7-herbal-tea-for-each-day-of-the-week-2537348

The three best drinks for people suffering from diabetes

From timesofindia.indiatimes.com

With around 50 million people suffering from diabetes in India, our country is rightly called the diabetes capital of the world. The situation is alarming because the condition is not just hitting adults but kids too.

If you are suffering from diabetes, you know how crucial it is to be absolutely aware of not just what you eat but of also what you drink. Many drinks are high in carbohydrates, which can affect your blood sugar when ingested by your body. But what should you do when you feel like sipping on something?

The American Diabetes Association (ADA) recommends zero-calorie or low-calorie drinks to prevent the spike in blood sugar.

Herbal tea

Herbal tea is one of the best options for diabetics. These teas are not just healthy but tasty too. They have a subtly sweet flavour and do not raise the blood sugar level. Inflammation is said to have a role in diabetes and some herbs help reduce inflammation.

Coffee

A study conducted in 2012 found that drinking coffee can help lower the risk of developing type 2 diabetes. The risk is lowered for people who consume two-three cups of coffee every day. But it's important to have your coffee without sugar. Adding sugar and cream can increase the calorie count, which can affect your blood sugar levels so black coffee is the best bet.

Vegetable juice

While most fruit juices have too much sugar, you can try mixed vegetable juice. Blend some green leafy vegetables with a handful of berries to make the healthiest and yummiest juice. This blend will supply you with loads of vitamins and minerals, which are good for the condition.

https://timesofindia.indiatimes.com/life-style/health-fitness/diet/the-three-best-drinks-for-people-suffering-from-diabetes/photostory/74426034.cms

Type 2 diabetes: The ‘health drink’ proven to lower blood sugar

From express.co.uk

TYPE 2 diabetes is a condition that causes a person to lose control of their blood glucose (sugar) levels, and left untreated, serious health complications can arise. But to keep blood sugar levels under control, some experts have found drinking a certain ‘health drink’ can help.

Type 2 diabetes causes the body to struggle to produce enough insulin. As a result, blood sugar levels can rise to a dangerous level. If the condition is left untreated, serious and even life-threatening complications can occur, including nerve damage and heart attack. To prevent these complications and keep blood sugar levels in check, experts recommend making some simple lifestyle changes.

Eating a healthy diet is one way to help manage blood sugar levels.
While there’s nothing you cannot eat, certain foods should be limited.
A wide range of foods, including fruit, vegetables and some starchy foods like pasta, are recommended, and sugar, fat and salt should be kept to a minimum.
But individual food and drink have been found to lower blood sugar - one drink being apple cider vinegar.
A number of studies have demonstrated the benefits of apple cider vinegar on blood sugar and insulin levels.

One study showed apple cider vinegar improve insulin sensitivity during a high-carb meal by 19 to 34 per cent and significantly lower blood sugar and insulin responses.

Type 2 diabetes: A certain ‘health drink’ has been proven to lower blood sugar (Image: GETTY )

Another study showed apple cider vinegar reduce blood sugar by 34 per cent after eating 50g of white bread.
Having two tablespoons of apple cider vinegar before bedtime has also been shown to reduce fasting blood sugar in the morning by 4 per cent.
And a number of other studies in humans have shown the vinegar can improve insulin function and lower blood sugar levels after meals.
Like other types of vinegar, the key ingredient in apple cider vinegar is acetic acid, which is produced when the sugars from apples are fermented.
Most studies have suggested taking 2tbsp a day of apple cider vinegar to reap the benefits.

Type 2 diabetes: Apple cider vinegar has been found to lower blood sugar (Image: GETTY)

But it should be used to sparingly and diluted first because of its acidity.
If you have been diagnosed with type 2 diabetes you should speak with your GP before taking apple cider vinegar.
Alongside eating a healthy diet, the NHS recommend being active to lower blood sugar levels.
It states: “Physical exercise helps lower your blood sugar level. You should aim for 2.5 hours of activity a week.
“You can be active anywhere as long as what you're doing gets you out of breath. This could be fast walking, climbing stairs and doing more strenuous housework or gardening.”

https://www.express.co.uk/life-style/health/1161127/type-2-diabetes-diet-drink-apple-cider-vinegar-lower-blood-sugar