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3 Natural Foods to Lower Blood Sugar Levels

Have you ever had a busy day where 2 pm rolls around and you still haven't found time to eat, you are starving and the first food that comes into sight you DEVOUR...... we've all been there....Why? Because this is what happens when you're blood sugar levels crash.

When we don't eat for long periods of time this causes our blood sugar levels to crash thus leaving us starving and craving sugar and carbohydrates. It is no coincidence that you've heard "breakfast is the most important meal of the day" a million times. You've heard this because after a long night of sleeping we wake up with low blood sugar levels. When we start our day off with a balanced breakfast we stabilize our blood sugar levels and set the tone for the rest of our day. It is recommended that you eat every three hours to maintain this stability. Moreover, there are natural foods that when incorporated into your diet can also be extremely helpful with balancing blood sugar levels and aiding in digestion, weight loss, and insulin sensitivity. Of course, these foods alone wont work but when added to a healthy diet they can be very effective. Below are three must try ingredients.

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Cinnamon:

Insulin is one of the key hormones that regulate metabolism and energy use. It is also essential for the transport of blood sugar from the bloodstream and into cells.The problem is that many people are resistant to the effects of insulin.This condition, known as insulin resistance, is a hallmark of serious conditions like metabolic syndrome and type 2 diabetes.

Well, the good news is that cinnamon can dramatically reduce insulin resistance, helping this incredibly important hormone to do its job. By helping insulin do its job, cinnamon can lower blood sugar levels, which brings us to the next point…Cinnamon is well known for its blood sugar lowering effects. Apart from the beneficial effects on insulin resistance, cinnamon can lower blood sugar by several other mechanisms. First, cinnamon has been shown to decrease the amount of glucose that enters the bloodstream after a meal. It does this by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in the digestive tract. Second, a compound in cinnamon can act on cells by mimicking insulin.This greatly improves glucose uptake by cells, although it acts much slower than insulin itself.

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Numerous human trials have confirmed the anti-diabetic effects of cinnamon, showing that it can lower fasting blood sugar levels by up to 10-29%.

The effective dose is typically 1-6 grams of cinnamon per day (around 0.5-2 teaspoons) which can also be taken in the form of a pill.

I suggest:
"True Cinnamon" pills - take 2 every morning

Bitter Melon:

In addition to being a food ingredient, bitter melon has also long been used as a herbal remedy for a range of ailments, including type 2 diabetes.
The fruit contains at least three active substances with anti-diabetic properties, including charantin, which has been confirmed to have a blood glucose-lowering effect, vicine and an insulin-like compound known as polypeptide-p. These substances either work individually or together to help reduce blood sugar levels.It is also known that bitter melon contains a lectin that reduces blood glucose concentrations by acting on peripheral tissues and suppressing appetite - similar to the effects of insulin in the brain. This lectin is thought to be a major factor behind the hypoglycemic effect that develops after eating bitter melon. studies have shown that bitter melon lowers blood sugar through increased metabolism of glucose. The same properties that aid against Type II Diabetes also assist in health, weight loss, and maintenance. The melon is very high in nutrients, which is another reason it’s so beneficial in weight loss.

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Ways to eat it:
- in a smoothie or juice
- in a soup or stew
- as a stuffed "pepper"

Fenugreek:

Fenugreek contains a wide variety of beneficial nutrients, including iron, magnesium, manganese, and copper, as well as vitamin B6, protein, and dietary fiber. Fenugreek also contains a number of powerful phytonutrients, including choline, trigonelline, yamogenin, gitogenin, diosgenin, tigogenin and neotigogens.
Fenugreek helps to alleviate type II diabetes as well as people with Type I diabetes. Studies done by Indian researchers revealed that fenugreek added to type I diabetic patients’ diets helped to drop urinary sugar level by 54%. Because of the presence of the natural fiber galactomannan, fenugreek slows down the rate at which sugar is absorbed into bloodstream. A certain amino acid (4-hydroxyisoleucine) in fenugreek induces the production of insulin so therefore, 15-20 grams of fenugreek is recommended for controlling blood sugar on a daily basis. By slowly releasing insulin to the body rather than in massive chunks, overall bodily function is improved, and the plunges and peaks of blood sugar won’t be an issue for diabetic patients.

Fenugreek is also used to treat gastrointestinal ailments. Fenugreek helps in battling free radicals due to its antioxidant capacity. According to ayurvedic and Chinese medicine, fenugreek can be used for aiding in digestion. It is also good at improving the body’s overall metabolism and health. The natural soluble fiber galactomannan can swell in the stomach and thus suppress appetite by making you feel full. Fenugreek adds bulk to the stool due to its high fiber content. This also makes it helpful in treating constipation and diarrhea, while also relieving minor indigestion.

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I Suggest:
- Fenugreek pills

Ways to Eat It:
- as a spice in mediterranean dishes
- add it to smoothies or shakes