Foods that may help you naturally lower blood sugar levels

This post is to share research and evidence around foods which may help to give naturally lower blood sugar levels.

Not only a post for mothers with gestational diabetes, but one for all the mothers that have had their babies and are now at a higher risk of developing type 2 diabetes, or for anyone with type 2 diabetes.

Please note that evidence for use in pregnancy or with gestational diabetes is lacking, therefore research links detailed are for studies in both animals and humans with other types of diabetes. However this information may still be beneficial for anyone looking for ways to naturally lower blood sugar levels including women with gestational diabetes and pregnant women with pre-existing diabetes.

 

Vinegar

vinegarA study in 2004 found that when 20g apple cider vinegar, 40g water, and 1 tsp saccharine were drunk before consuming an 87g carb test meal it raised insulin sensitivity, indicating that vinegar can significantly improve postprandial insulin sensitivity in insulin-resistant subjects and helps to reduce spikes in levels.

Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes

 

Nuts

nuts, seeds, peanut butterIt probably won't come as a surprise, but this meta-analysis of 12 studies find that tree nuts improve glyceamic control in individuals with type 2 diabetes, however there is a need for longer trials.

Effect of Tree Nuts on Glycemic Control in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Dietary Trials

Nuts and seeds are a great source of natural fats which help slow down the release of glucose into the bloodstream

Peanut butter

best peanut butters June 2016Whilst nuts are great, could peanut butter be better?

A small 2012 study in Brazil on a group of 15 obese women with high risk of developing type 2 diabetes were given either 42·5g of whole peanuts without skins, peanut butter, or no peanuts (control group) on top of a 75g carbohydrate-matched breakfast meal.

The study found that those that ate peanut butter had lower postprandial glucose levels and felt fuller for longer.

Acute and second-meal effects of peanuts on glycaemic response and appetite in obese women with high type 2 diabetes risk: a randomised cross-over clinical trial

best sooth peanut butters June 2016*WARNING! The carb amounts in peanut butters can vary massively!

Crunchy peanut butters tend to have lower total carb amounts than smooth.

To help you select better peanut butters, here are some of our favourites!...

 

 

Onions

onionA 2005 study on rats found that onion extract along with metformin lowered fasting blood glucose levels.

Biochemical study on the hypoglycemic effects of onion and garlic in alloxan-induced diabetic rats

 

Garlic

garlicA 2006 study on rats found that garlic extract significantly lowered serum glucose levels, having a bigger impact than that of glibenclamide (a glucose lowering medication)!

Antidiabetic effect of garlic (Allium sativum L.) in normal and streptozotocin-induced diabetic rats

Another study in 2012 on rabbits using garlic and metformin also showed that the use of garlic extract can significantly lower blood glucose levels.

Effect of Garlic Extract on Blood Glucose Level and Lipid Profile in Normal and Alloxan Diabetic Rabbits

 

Basil

basilA 2012 clinical trial in diabetic patients in India, found that basil leaf extract decreased the fasting blood glucose and postprandial blood glucose

Hypoglycemic effect of basil (Ocimum basilicum) aqueous extract is mediated through inhibition of α-glucosidase and α-amylase activities: an in vitro study

 

Avocado

avocadoAvocados are a great source of good fats. Avocados help to reduce the risk of metabolic syndromes such as diabetes, lowering insulin resistance as shown in this study from 2013.

Hass Avocado Composition and Potential Health Effects

With avocados being a great source of natural good fats, they help to slow down the release of glucose in the bloodstream, therefore helping to reduce postprandial levels

Inhibitors of these enzymes delay carbohydrate digestion and prolong overall carbohydrate digestion time, causing a reduction in the rate of glucose absorption and consequently reducing the postprandial plasma glucose rise

Inhibition of Key Enzymes Linked to Type 2 Diabetes and Sodium Nitroprusside Induced Lipid Peroxidation in Rats’ Pancreas by Phenolic Extracts of Avocado Pear Leaves and Fruit

 

Berries

berries

In a 2014 study in mice a high fat diet supplemented with lingonberries, blackcurrants, raspberries or bilberries caused less weight gain and lower fasting levels.

Evaluation of Beneficial Metabolic Effects of Berries in High-Fat Fed C57BL/6J Mice

Blueberries

naturally lower blood sugar levelsA 2006 study demonstrated that blueberries have insulin-like properties.

Anti-diabetic properties of the Canadian lowbush blueberryVaccinium angustifolium Ait

A 2009 study published in the Journal of Nutrition found that supplementation with whole blueberries reduced blood glucose in mice.

Dietary Blueberry Attenuates Whole-Body Insulin Resistance in High Fat-Fed Mice by Reducing Adipocyte Death and Its Inflammatory Sequelae

Then a 2010 study published in the Journal of Nutrition found that freeze-dried whole blueberry powder improved insulin sensitivity in obese, non-diabetic and insulin-resistant men and women.

Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women

Cherries

cherriesTwo studies in rats found that cherry extract significantly reduced blood glucose levels, so try some cherries paired with protein to naturally lower blood sugar levels

Effect of antioxidant extract from cherries on diabetes

Anti diabetic effect of cherries in alloxan induced diabetic rats

Dark chocolate

chocolate and gestational diabetesYes... dark, high cocoa content chocolate could naturally lower blood sugar levels!!

A 2008 article published in the Journal of Nutrition saw a beneficial effect of short-term consumption of 100g flavanol-rich dark chocolate on vascular function, insulin sensitivity, and BP

Blood Pressure Is Reduced and Insulin Sensitivity Increased in Glucose-Intolerant, Hypertensive Subjects after 15 Days of Consuming High-Polyphenol Dark Chocolate

A meta-analysis published in the BMJ in 2011 also noted favourable effects from the high content of polyphenols present in cocoa products, which they believe could lead to improvements in endothelial function, reductions in platelet function, and additional beneficial effects on blood pressure, insulin resistance, and blood lipids

Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis

*Please note that chocolate contains caffeine and caffeine should be limited to 200mg a day during pregnancy.

Coffee

coffeeA large cohort study published Diabetologia in 2014 found that increasing coffee consumption lowered the risk of type 2 diabetes

Participants who increased their coffee consumption by more than 1 cup a day over a 4 year period had an 11% lower risk of type 2 diabetes in the subsequent 4 years compared with those who made no changes in consumption. Participants who decreased their coffee intake by more than 1 cup a day had a 17% higher risk for type 2 diabetes

Changes in coffee intake and subsequent risk of type 2 diabetes: three large cohorts of US men and women

*Please note that coffee contains caffeine and caffeine should be limited to 200mg a day during pregnancy, decaffeinated coffee may be preferred

Green tea

green teaGreen tea is one of the most widely consumed beverages in the world, especially in Asia and is claimed to have hypoglycaemic effects, helping to naturally lower blood sugar levels.

This article published in the Diabetes & Metabolism Journal in 2013 cites many publications which show that consumption of green tea can reduce the risk of type 2 diabetes

The Effects of Green Tea on Obesity and Type 2 Diabetes

This review of many studies on green tea saw mixed results, showing that consumption of green tea may help prevent type 2 diabetes and may lower HbA1c levels.

A Review of the Hypoglycemic Effects of Five Commonly Used Herbal Food Supplements

*Please note that green tea contains caffeine and caffeine should be limited to 200mg a day during pregnancy, decaffeinated green tea may be preferred. Green tea is also thought to lower folic acid absorption.

Raspberry leaf tea

raspberry leafRaspberry leaf tea is thought to naturally lower blood sugar levels, but actual evidence is lacking.

A 2006 publication comparing studies on herbal medicines used in pregnancy notes that metformin as an interactive drug with raspberry leaf tea.

Raspberry leaf did not shorten the first stage of labor, but did shorten the second stage of labor and resulted in a lower rate of forceps deliveries

Raspberry leaf products shortened labor with no identified side effects for the women or their babies.2 The findings suggested that ingestion of raspberry products might decrease the likelihood of pre- and post-term gestation.2 The findings also suggested that women who ingested raspberry leaf might have been less likely to receive an artificial rupture of their membranes, or require a cesarean section, forceps, or vacuum birth than the women in the control group

365-Herbal Medicines in Pregnancy and Lactation - An Evidence-Based Approach

2009 article by the Royal College of midwives explains more about raspberry leaf tea and its benefits:

The raspberry plant (Rubus idaeus) belongs to the rose family. Red raspberry leaves contain the phytochemical fragarine, which is the active constituent responsible for toning the muscles of the uterus. The leaves also contain organic iron, which is easily absorbed by the body, helping to prevent anaemia (Campion, 1996). The astringency of the leaves is due to the tannin content, which helps prevent haemorrhage, as well as toning and strengthening the tissues of the reproductive organs and preventing bleeding gums, a common feature of pregnancy.

Raspberry leaves as well as the fruit contain many valuable vitamins needed during pregnancy. As well as containing iron, they are rich in vitamins A, C, B, E, calcium, manganese and magnesium. Magnesium particularly contributes to the strengthening of the uterine muscles.

raspberry leaf teaRaspberry leaves can be taken in capsule, tablet or tea form. The preferred method is to make an infusion with dried leaves. Put one teaspoon of the dried herb into a cup with boiling water (or three teaspoons if fresh leaves are used). This is allowed to infuse for 15 minutes before drinking.

Two cups of red raspberry leaf tea daily from the last three months to the last six weeks of pregnancy can assist in the preparation for birth by increasing the strength of the myometrium, facilitating an easier birth. This is especially relevant in cases of straightforward and uncomplicated births, although the use of red raspberry leaves has been reported to shorten labour and to reduce complications and to decrease the incidence of both pre- and post-term births. It has also been noted that the use of red raspberry results in reduced incidences of artificial rupture of the membranes and making the use of caesarean forceps or vacuum births less likely (Mills et al, 2006; Palmer, 2000; Parsons et al, 1999)

Rasberry leaves: Turning over a new leaf for pregnancy

Cinnamon

cinnamonA meta-analysis published in the Journal of Medicinal Food in 2011 analysing 8 different studies concluded that cinnamon intake, as whole cinnamon or as cinnamon extract, results in significantly lowering fasting blood glucose levels in people with type 2 diabetes or pre-diabetes

Cinnamon Intake Lowers Fasting Blood Glucose: Meta-Analysis

A meta-analysis review of 10 research trials published in Annals of Family Medicine in 2013 found that cinnamon doses of 120mg to 6g daily for 4 to 18 weeks reduced levels of fasting plasma glucose

Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis

Is cinnamon safe to consume in pregnancy?

*Please note that cinnamon is documented that it may cause emmenagogue (stimulate blood flow in the pelvic area and uterus, or menstruation) and abortifacient (an agent that induces abortion) effects in pregnancy according to an article in BJOG: Herbal medicinal products during pregnancy: are they safe? Consult a medical professional to make an informed decision around safe amounts of cinnamon that can be consumed in pregnancy.

Fenugreek

fenugreekA 2012 meta-analysis concluded that fenugreek supplement alone or in combination with oral hypoglycemic drugs provide beneficial effects in controlling hyperglycemia in diabetic patients

A Review of the Hypoglycemic Effects of Five Commonly Used Herbal Food Supplements

Is fenugreek safe to consume in pregnancy?

This article from Kelly Mom breastfeeding website shows lots of research links around the safety of fenugreek consumption, specifically in pregnancy towards the bottom of the page. Take a look at the research and consult a medical professional to make an informed decision.

Kefir milk

kefir milkKefir milk is a probiotic fermented milk. You can purchase kefir milk ready made or you can make it yourself at home with kefir grains.

A study of 60 patients with type 2 diabetes found that kefir milk decreased the fasting blood glucose and HbA1C levels.

Effect of Probiotic Fermented Milk (Kefir) on Glycemic Control and Lipid Profile In Type 2 Diabetic Patients: A Randomized Double-Blind Placebo-Controlled Clinical Trial

 

Probiotics

actimel 0%An article in 2015 comparing 33 reviews on probiotics concluded that probiotics, especially Lactobacillus sub-strains, had beneficial effects on the management of diabetes-related blood parameters

Probiotics as beneficial agents in the management of diabetes mellitus: a systematic review

Lactobacillus can be found in probiotic tablets and in products like Actimel and Yakult, but the probiotic drink with less carbs is Actimel 0% Original

 

Caffeine in pregnancy

Caffeine in pregnancy is advised to be restricted to 200mg a day during pregnancy. You should check how much caffeine is any foods and drinks you consume, but as guide this information has been taken from the NHS website

  • one mug of instant coffee: 100mg
  • one mug of filter coffee: 140mg
  • one mug of tea: 75mg
  • one can of cola: 40mg
  • one can of energy drink: up to 80mg
  • one 50g bar of plain chocolate: most products on the UK market contain less than 25mg
  • one 50g bar of milk chocolate: most products on the UK market contain less than 10mg

 

caffeine

Check caffeine amounts and make wise decisions!

**Although this post shares foods, herbs, spices and drinks which may help naturally lower blood sugar levels, make an informed decision before consuming anything you have doubts over and always seek professional advice if you are unsure

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Food that naturally lower blood sugar levels
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