Type 2 diabetes can be a 'devastating diagnosis' says expert
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It is common for blood sugar levels to rise in response to eating carbohydrates because carbs are broken down into glucose faster than other food groups. However, the hormone that usually stabilises blood sugar – insulin – is severely impaired if you have type 2 diabetes. Blood sugar levels are subsequently given free rein to rise and this can cause a torrent of problems.
Fortunately, you can fight fire with fire. While carbs cause blood sugar levels to spike, other dietary items have been shown to lower blood sugar levels.
Lemon juice has been shown to counter the post-meal blood sugar spike and in minutes to boot.
The objective of a study published in SpringerLink was to test the impact of black tea and lemon juice on the glycaemic response to bread and subsequent energy intake in healthy adults.
The glycaemic response to a food or meal is the effect that food or meal has on blood glucose levels after consumption.
Bread was used to assess the effect of black tea and lemon juice because it ranks high on the glycaemic index – a rating system for foods containing carbohydrates.
It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own.
Carbohydrate foods, such as bread, have a high GI rating because they are broken down quickly by your body and cause a rapid increase in blood glucose.
For the study, participants were instructed to eat equal portions of bread (100 g) and assigned either 250 ml of water, black tea or lemon juice.
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Blood glucose concentrations were monitored during 180 minutes using the finger-prick method.
Tea had no effect on the glycemic response but lemon juice “significantly” lowered the mean blood sugar spikes by 30 percent, the researchers wrote.
This effect was seen within 35 minutes of intake.
“The effect of lemon juice was similar to what has been repeatedly observed with vinegar and other acidic foods,” the researchers concluded.
“Including acidic beverages or foods in starchy meals thus appears to be a simple and effective strategy to reduce their glycemic impact.”
Other key tips
Low or medium GI foods are broken down more slowly and cause a gradual rise in blood sugar levels over time.
You should therefore opt for the following:
- Some fruit and vegetables
- Pulses
- Whole grain foods, such as porridge oats.
“Low GI foods, which cause your blood sugar levels to rise and fall slowly, may help you feel fuller for longer,” notes the NHS.
Type 2 diabetes – symptoms
Many people have type 2 diabetes without realising. This is because symptoms do not necessarily make you feel unwell.
Symptoms of type 2 diabetes include:
- Peeing more than usual, particularly at night
- Feeling thirsty all the time
- Feeling very tired
- Losing weight without trying to
- Itching around your penis or vagina, or repeatedly getting thrush
- Cuts or wounds taking longer to heal
- Blurred vision.
“See a GP if you have any of the symptoms of type 2 diabetes or you’re worried you may have a higher risk of getting type 2 diabetes,” advises the NHS.
“You’ll need a blood test, which you may have to go to your local health centre for if it cannot be done at your GP surgery.”
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