As more and more people become conscious of their health, there is a growing interest in finding foods that lower glucose levels. While a lot of information is available about this, not all of it is backed by research. That is why the video on the 10 most science-backed foods that lower glucose levels is so fascinating.
First on the list is glucomannan fiber found in shirataki noodles. A study published in Nutrients found that adding a small amount of this fiber to meals could reduce fasting glucose, postprandial glucose, and insulin levels. In other words, it can lower glucose not just in the short term but also in the long term.
Red wine vinegar is another food on the list that is worth noting. A study published in Food and Function found that adding a couple of tablespoons of this vinegar to meals over eight weeks decreased insulin resistance in study participants.
RS3, or retrograded starch, is also on the list of foods that lower glucose levels. When potatoes are cooled after heating, they become retrograded starch, slowly broken down by enzymes, leading to sustained glucose release. Consuming this starch could lower glucose levels for an entire day if included in breakfast meals.
Whey protein is another scientifically backed food that helps to lower glucose levels. A study published in the American Journal of Clinical Nutrition found that consuming whey protein reduced glucose levels after high-carbohydrate meals.
Omega-3s have anti-inflammatory properties that can promote insulin sensitivity and lower glucose levels. A European Journal of Clinical Nutrition study found that consuming fatty fish with omega-3s decreased postprandial glucose levels.
Flax contains lignin, a specific kind of fiber that modulates the gut microbiome, contributing to improving glucose levels. Although some people are concerned about flax’s estrogenic properties, research has shown that it does not adversely affect estrogen levels.
Quercetin, a substance found in okra and capers, can also lower glucose levels. A study published in Nutrition Research found that participants who consumed quercetin supplements had significantly lower glucose and insulin levels.
Other scientifically backed foods that can lower glucose levels include nuts, turmeric, and leafy greens. Whether included in one’s diet in supplement form or consumed as food, these foods significantly impact glucose levels.
In conclusion, the 10 most science-backed foods that lower glucose levels offer an excellent opportunity for people concerned about their glucose levels to improve their diet. With research to back up their effectiveness, these foods offer real possibilities for long-term glucose control. For people looking for the best way to add these foods to their diet, resources like Thrive Market provide a convenient and affordable way to access these foods and reap their benefits.
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Summary of Transcript:
In this YouTube video, the presenter shares 10 science-backed foods that can lower blood glucose levels in the short and long term. The foods include glucomannan fiber (found in shirataki noodles), red wine vinegar, retrograded starch (found in cooled potatoes), whey protein, omega-3 fatty acids, flaxseed fiber, and quercetin (found in okra and capers). The presenter provides evidence from various research studies to support the health benefits of these foods, including their ability to reduce fasting glucose levels, insulin resistance, and postprandial glucose levels. The video also includes a recommendation for Thrive Market, an online grocery store where these foods can be easily sourced.
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Summary of Description:
This video is sponsored by a brand that helps to support the channel. The video highlights the top 10 foods that can help to lower blood sugar, including fatty fish, leafy greens, apple cider vinegar, cinnamon, nuts, eggs, chia seeds, avocado, turmeric, and broccoli. The video provides scientific references to support the inclusion of these foods in a blood sugar-lowering diet. The video also encourages viewers to join Thrive Market to receive 30% off their first order and a gift worth up to $60.
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Source Description
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The Top 10 Foods to Lower Blood Sugar
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9919128/
https://pubs.rsc.org/en/content/articlelanding/2019/FO/C9FO01082C
https://www.sciencedirect.com/science/article/pii/S0144861799001472
https://pubmed.ncbi.nlm.nih.gov/16002802/
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/high-intake-of-fatty-fish-but-not-of-lean-fish-improved-postprandial-glucose-regulation-and-increased-the-n3-pufa-content-in-the-leucocyte-membrane-in-healthy-overweight-adults-a-randomised-trial/46A086F341B075496C5042E9AE3B79E3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826058/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10107009/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4955926/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4401881/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3554227/
Timestamps ⏱
0:00 – Intro – The Top 10 Foods to Lower Blood Sugar
0:23 – Food #1
1:08 – Food #2
1:44 – Food #3
2:51 – Food #4
3:55 – Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $60!
4:57 – Food #5
6:10 – Food #6
7:08 – Food #7
7:58 – Food #8
8:47 – Food #9
9:36 – Food #10
