Controlling blood sugar levels is an important factor in preventing diabetes and metabolic diseases. Although there are no miraculous drinks that can cure diabetes, some natural juices can help stabilize blood sugar and improve long-term health, says Dr. Sohaib Imtiaz, Director of Health at verywell Health (USA).
Here are 3 groups of drinks that have been scientifically proven to help lower or control blood sugar levels.
Water, the simplest and most effective choice
Drinking enough water helps the body maintain metabolism and control hormones related to blood sugar such as vasopressin and cortisol. When dehydrated, the levels of these two hormones increase, making blood sugar fluctuate easily. Some studies show that drinking enough water every day can reduce the risk of type 2 diabetes.
In addition, water also helps create a feeling of fullness, thereby limiting snacking and taking in more carbohydrates or refined sugar, which can easily increase blood sugar.
tea, milk and fermented drinks help control natural insulin
Green tea contains catechin, an antioxidant compound that helps increase insulin sensitivity, improve blood sugar regulation and reduce inflammation. According to Dr. Imtiaz: "Sugar-free green vegetables are one of the best choices for people at risk of prediabetes or who want to maintain stable blood sugar levels". However, you should drink it in moderation because tea still contains caffeine.
Black tea also has a similar effect. An international study shows that drinking at least one cup of black tea a day reduces the risk of type 2 diabetes by 14% thanks to the active ingredient theaflavin, a powerful antioxidant that helps protect cells from damage.
For cow's milk, although it contains lactose, the protein and fat content in whole milk helps slow down the increase in blood sugar after meals. Adults can use a moderate amount, prioritizing whole milk without added sugar.
In addition, kefir (fermented milk) is a natural source of probiotics. An 8-week study showed that people who drank 2.5 cups of kefir per day had a significant decrease in fasting insulin and blood sugar levels compared to the non- consume group.
Tomato juice, low in sugar but rich in nutrients
Tomatoes have a low glycemic index, rich in lycopene, an antioxidant that can reduce inflammation and help lower blood sugar. One study found that drinking a glass of tomato juice 30 minutes before meals helps stabilize blood sugar levels after eating.
In addition, tomato juice also helps reduce the risk of diabetes complications by improving blood vessels and limiting cell damage.
According to Dr. Sohaib Imtiaz, maintaining the habit of drinking healthy drinks such as water, green tea, unsweetened milk or tomato juice is a "small step but great for the prevention and control of diabetes".
He also recommends combining a diet high in fiber, low in refined starch, regular exercise and adequate sleep to maintain stable blood sugar.
Controlling blood sugar is not just about avoiding sweets, but building a balanced lifestyle, starting with small daily choices like a glass of water you drink, Dr. neverib Imtiaz, Director of verywell Health, emphasized.
