Warm water mixed with lemon (no sugar)
Warm water mixed with a few drops of lemon juice helps stimulate bile production, supporting the liver in metabolizing glucose and blood fat.
The amount of citric acid in lemons not only has mild anti-inflammatory properties but also slows down the absorption of carbohydrates into the blood, helping to stabilize blood sugar after meals.
Vitamin C in lemon also has the ability to improve insulin sensitivity, a core factor in controlling type 2 diabetes.
Dilute apple cider vinegar
A study from the American Diabetes Association (ADA) shows that 2 tablespoons of apple cider vinegar mixed with 200 ml of water before meals significantly reduce post-meal blood sugar levels in people with insulin resistance.
However, you should not drink apple cider vinegar on an empty stomach or with a history of gastric ulcers, it should be served with warm water and 20 minutes before meals.
Cinnamon tea
Cinnamon is rich in polyphenol compounds, including cinnamaldehyde, an active ingredient that reduces insulin resistance and improves the ability of cells to use glucose.
People who consume 1-2g of cinnamon powder per day have more stable blood sugar levels and a significant reduction in HbA1c (average glycemic index) after 12 weeks.
Drinking cinnamon tea on an empty stomach (squeeze 1⁄2 teaspoon of cinnamon with 200 ml of hot water) not only helps control blood sugar but also reduces cravings for sugar, especially in the morning.
Roasted black bean water
Black beans are rich in anthocyanin antioxidants and have a low glycemic index.
People who drink roasted black bean water in the morning for 8 weeks have improved insulin levels and reduced fasting blood sugar, while reducing visceral fat.
The soluble fiber in black beans also helps slow down the absorption of sugar into the blood, limiting sudden increases in glucose after eating.
This is a suitable choice for people with type 2 diabetes or people at risk of metabolic syndrome.
Soaked chia seed water
Chia seeds are rich in soluble fiber, especially mucilage gel, which when entering the body will form a gel layer in the intestine, helping to slow down the digestion of starch and sugar.
Drinking 1 glass of chia seed water (1 tablespoon soaked chia seeds with 200 ml of warm water) before breakfast helps reduce the glycemic index after eating in people with prediabetes by 20-30%.
Chia seeds also provide plant-based omega-3s and minerals such as magnesium - which plays an effective role in supporting glucose metabolism.
