Foods that Safely Reduce Blood Glucose

Foods that Safely Reduce Blood Glucose

As we age, one of our priorities is maintaining optimal glucose levels to avoid heart disease, cancer, and diabetes.

There are certain foods proven to decrease blood sugar levels.  Specifically, barley and black beans have been extensively studied for their ability to maintain glycemic control.  Including these two glucose-lowering foods as part of your normal diet can help maintain better blood sugar levels.

 

Barley Lowers Blood Sugar and Insulin Levels

Excessive dietary carbohydrates, such as white rice and potatoes, trigger surges in blood glucose, a key factor in the world-wide epidemic of type II diabetes.  Aging increases this effect - beginning as early as age 20.

National Institutes of Health data indicate that 35% of Americans aged 20 or older have abnormally high blood glucose levels - known as prediabetes - as do 50% of those aged 65 years or older.

Fortunately, research has established that consumption of insoluble dietary fiber - which is found in certain whole grains, including barley - is associated with a reduced risk of type II diabetes.  Barley is also a rich source of soluble fiber.

In fact, one study conducted on over-weight women found significantly lower insulin and glucose responses following barley ingestion, compared to ingestion of oats.  The researchers concluded that particle size - flour versus flakes - made little difference.  The reduced glucose effect was determined to be the result of the higher content of the soluble fiber in the barley.

In summary, barley improves risk factors for cardiovascular disease and stroke, is a rich source of soluble and insoluble fiber - both of which benefit gastrointestinal health, and, like other fiber-rich foods, is associated with weight control.

 

Black Beans Also Target Blood Sugar

Studies show a strong association between increased consumption of the common bean - which includes black beans, pintos, and others - and a reduced risk of chronic diseases, including type II diabetes.

In 2012, this was confirmed in two separate, randomized trials in which beans were demonstrated to significantly lower glycemic response in type II diabetes.

Scientists believe that the compounds in beans may help slow activity of the enzymes that help break down starch into sugar.  This would reduce or slow down sugar release.

Also, beans have a low GI (glycemic index), which by definition means they produce a relatively low rise in blood glucose after a meal - compared to high glycemic index items such as white rice, which sharply elevate glucose and increase oxidative stress.

In addition to the above, beans lower cardiovascular disease risk factors, improve biomarkers for cancer risk, may inhibit obesity, and promote healthy gastrointestinal function.


To read the full article from Life Extension Magazine, click here.