Type 2 diabetes: The best type of foods to help lower your blood sugars – what to eat

Type 2 diabetes can be a 'devastating diagnosis' says expert

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Type 2 diabetes describes what happens when the secretion of insulin in the body is severely curtailed. Insulin is a hormone that regulates blood sugar – the main type of sugar in blood. Left to its own devices, blood sugars levels continue to rise, which can unleash an array of destructive effects. Fortunately eating certain foods can help alter these rising blood sugars.

The pursuit of a healthier gut has become increasingly popular of late due to its countless health benefits.

From a stronger immunity, healthier heart and brain, better sleep and digestion and even an improvement of mood, it’s easy to see why.

Fermented foods are at the heart of an improved gut which has also been shown to help lower blood sugars for diabetics.

Kombucha is a fermented drink and has been shown to help with type 2 diabetes.

Kombucha can be made in different ways, but the traditional method involves the natural fermentation of sweet tea with a live culture.

The live culture is a mixture of good bacteria and yeast, called mother (or mushroom).

Remedy Kombucha, for example, is naturally free from sugar and full of antioxidants, live cultures and organic acids.

One study, published in the journal Diabetes Care, found that changes in the gut microbiome helped to reduce risk for obesity and type 2 diabetes.

Another study done on diabetic rats found kombucha slowed down the digestion of carbs, which reduced blood sugar levels.

Kombucha made from green tea is likely to be even more beneficial, as green tea itself has been shown to reduce blood sugar levels. 

Another review of almost 300,00 people found green tea drinkers had an 18 percent lower risk of becoming diabetic. 

Sauerkraut and other fermented vegetables help lower blood sugar levels by improving the function of the pancreas, according to Dr Klaus Kaufmann, author of the book Making Sauerkraut and Pickled Vegetables at Home: Creative Recipes for Lactic Fermented Food to Improve Your Health.

One study published in the January 2010 issue of the journal Nutrition Research found that fermented soybean products increase insulin secretion and decrease insulin resistance.

Benefits might be due to changes that occur in the structure of certain flavonoid molecules in soybeans, note researchers.

Other examples of fermented food include:

  • Cultured milk and yoghurt
  • Tempeh
  • Miso
  • Kimchi.

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