Introduce Some Vinegar Into Your Diet

Introduce Some Vinegar Into Your Diet

Drink More Water
Not drinking enough water can lead to blood sugar spikes.

When you are dehydrated, your body produces a hormone called vasopressin. This encourages your kidneys to retain fluid and stop the body from flushing out excess sugar in your urine.

It also prompts your liver to release more sugar into the blood (27Trusted Source, 28Trusted Source, 29Trusted Source).

One study of 3,615 people found that those who drank at least 34 ounces (about 1 liter) of water a day were 21% less likely to develop high blood sugar than those who drank 16 ounces (473 ml) or less a day (28Trusted Source).

A long-term study on 4,742 people in Sweden found that, over 12.6 years, an increase of vasopressin in the blood was linked to an increase in insulin resistance and type 2 diabetes (30Trusted Source).

How much water you should drink is often up for discussion. Essentially, it depends on the individual.

Always make sure you drink as soon as you’re thirsty and increase your water intake during hot weather or while exercising.

Stick to water rather than sugary juice or sodas, since the sugar content will lead to blood sugar spikes.

SUMMARY:
Dehydration negatively affects blood sugar control. Over time, it can lead to insulin resistance and type 2 diabetes.
8. Introduce Some Vinegar Into Your Diet
Vinegar, particularly apple cider vinegar, has been found to have many health benefits.

It has been linked to weight loss, cholesterol reduction, antibacterial properties and blood sugar control (31Trusted Source, 32Trusted Source, 33Trusted Source).

Several studies show that consuming vinegar can increase insulin response and reduce blood sugar spikes (31Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source, 37Trusted Source).

One study found vinegar significantly reduced blood sugar in participants who had just consumed a meal containing 50 grams of carbs. The study also found that the stronger the vinegar, the lower the blood sugar (31Trusted Source).

Another study looked into the effect of vinegar on blood sugar after participants consumed carbs. It found that vinegar increased insulin sensitivity by between 19% and 34% (37Trusted Source).

The addition of vinegar can also lower the glycemic index of a food, which can help reduce blood sugar spikes.

A study in Japan found that adding pickled foods to rice decreased the glycemic index of the meal significantly (38Trusted Source).

SUMMARY:
Vinegar has been shown to increase insulin response and help control blood sugar when taken with carbs.
9. Get Enough Chromium and Magnesium
Studies show both chromium and magnesium can be effective in controlling blood sugar spikes.

Chromium
Chromium is a mineral that you need in small amounts.

It is thought to enhance the action of insulin. This could help control blood sugar spikes by encouraging the cells to absorb sugar from the blood.

In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added. The addition of chromium resulted in about a 20% reduction in blood sugar following the meal (39Trusted Source).

However, findings on chromium and blood sugar control are mixed. An analysis of 15 studies concluded that there was no effect of chromium on blood sugar control in healthy people (40Trusted Source).

Recommended dietary intakes for chromium can be found here. Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts.

Magnesium
Magnesium is another mineral that has been linked to blood sugar control.

In one study of 48 people, half were given a 600-mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice. Insulin sensitivity increased in the group given magnesium supplements (41Trusted Source).

Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar. They found that a combination of the two increased insulin sensitivity more than either supplement alone (42Trusted Source).

Recommended dietary intakes for magnesium can be found here. Rich food sources include spinach, almonds, avocados, cashews and peanuts.

SUMMARY:
Chromium and magnesium may help increase insulin sensitivity. Evidence shows they may be more effective together.
10. Add Some Spice to Your Life
Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control.

Cinnamon
The scientific evidence for the use of cinnamon in blood sugar control is mixed.

In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal (43Trusted Source, 44Trusted Source, 45Trusted Source, 46Trusted Source).

One of these studies followed 14 healthy people.

It found that eating 6 grams of cinnamon with 300 grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone (45Trusted Source).

However, there are also studies that show cinnamon has no effect on blood sugar.

One review looked at 10 high-quality studies in a total of 577 people with diabetes. The review found no significant difference in blood sugar spikes after participants had taken cinnamon (47Trusted Source).

There are two types of cinnamon:

Cassia: Can come from several different species of Cinnamomum trees. This is the type most commonly found in most supermarkets.
Ceylon: Comes specifically from the Cinnamomum verum tree. It is more expensive, but may contain more antioxidants.
Cassia cinnamon contains a potentially harmful substance called coumarin.
The European Food Safety Authority (EFSA) has set the tolerable daily intake of coumarin at 0.045 mg per pound of body weight (0.1mg/kg). This is around half a teaspoon (1 gram) of Cassia cinnamon for a 165-pound (75-kg) person (48).

Fenugreek
One of the properties of fenugreek is that the seeds are high in soluble fiber.

This helps prevent blood sugar spikes by slowing down the digestion and absorption of carbs.

However, it appears that blood sugar levels may benefit from more than just the seeds.

In one study, 20 healthy people were given powdered fenugreek leaves mixed with water before they ate. The study found the fenugreek reduced their blood sugar levels after eating by 13.4%, compared to the placebo (49Trusted Source).

An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating (50Trusted Source).

Fenugreek may help reduce blood sugar spikes. It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement.

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