Fruit juice is not your foe: Study names the one beverage that lowers blood sugar levels within 3 hours

Fruit juices are not recommended for diabetes patients due to the high sugar and low-fibre content that can spike blood glucose in no time. However, according to a new study, there is a particular variety of fruit juice that can mitigate blood sugar within a few hours.

Key HighlightsType-2 diabetes is a state wherein the pancreas does not produce enough insulin or the body becomes resistant to the hormone thereby restricting cells from absorbing glucose efficiently and raising blood sugar levels.Although rich in nutrients, fruits are high in fructose as well – naturally-occurring sugars – that are also likely to spike blood sugar levels.GI index defines the rate at which food breaks down and enters the bloodstream in the form of sugar.

Type-2 diabetes is a state wherein the pancreas does not produce enough insulin or the body becomes resistant to the hormone thereby restricting cells from absorbing glucose efficiently and raising blood sugar levels. Characterised by insulin resistance and spiking blood sugar levels, type-2 diabetes can be detrimental to health if not managed timely. For better management of the condition, experts recommend following a no-sugar and low-carbohydrates diet rich in proteins, healthy fats, essential minerals, vitamins, and complex carbs.

When it comes to following a low or no-sugar diet, fruits are the most controversial condiment. Although rich in nutrients, fruits are high in fructose as well – naturally-occurring sugars – that are also likely to spike blood sugar levels. And fruit juices are not recommended for diabetes patients due to the high sugar and low-fibre content that can spike blood glucose in no time. However, according to a new study, there is a particular variety of fruit juice that can mitigate blood sugar within minutes. Keep reading.

Can fruit juice lower blood sugar levels?

According to a study published in the journal Elsevier, the short-term effects of pomegranate juice on blood sugar levels were explored. Experts assessed the effect of juice intake on blood sugar in type-2 diabetes patients three hours after ingestion. The direct effect of fresh juice was demonstrated in the study. The blood samples of 85 participants with diabetes were taken after a 12-hour fast and then one and three hours after intake of 1.5ml of pomegranate juice per kilogram of body weight.

The results demonstrated a dip in blood sugar levels and even insulin resistance in type-2 diabetes patients three hours after juice ingestion. The effect was more potent in patients who had low blood sugar levels at the start. Although the results were similar for both men and women, it was less effective in elderly patients.

Are there other ways of lowering blood sugar levels?

For better management of blood glucose levels, it is recommended to go for low-glycemic index (GI) foods – foods that do not raise blood sugar levels drastically upon consumption. This defines the rate at which food breaks down and enters the bloodstream in the form of sugar. Some of the most common high GI foods include refined sugar, processed foods, desserts, sugary carbonated drinks, potatoes, white bread, and white rice. On the other hand, low GI foods include whole grains, oats, vegetables, and complex carbs like oats.

Additionally, getting ample workouts – two and half hours of exercise – every week can help with diabetes management.

The symptoms of type-2 diabetes to watch out for

Before going for a blood sugar analysis, watch out for the following signs to evaluate your risk of type-2 diabetes:

Frequent urination Unexplained weight loss Wounds that don’t heal easily Itching around private parts Excessive thirst Exhaustion

This dry spice from your mum's masala box helps regulate cholesterol and blood sugar

Key Highlights

• Often used in tadka, tej patta is famed for its fragrance, flavour and medicinal properties
• Diabetic patients often struggle with fluctuating blood sugar levels that often go abnormally high
• Consuming 1-3 grams of bay leaves per day for a 30-days period helped in lowering blood sugar

New Delhi: Modern day lifestyles have caused several health disorders and conditions that warrant urgent attention. With more people developing obesity, diabetes and bad cholesterol levels, the incidence of health problems has grown drastically over the years. And while pharmacists and physicians continue to offer medical support for relief from symptoms, only a few turn to natural remedies like introducing diet alterations. And in an Indian household, where the kitchen is without a doubt the most fragrant corner, one never realises how the solution to spiking blood sugar and cholesterol can be managed with just some basic ingredients – some of them hidden in the spice box.

The box of health benefits

Your mum’s spice box could be small, yet special trove of treasure full of flavours and even health benefits. The little contains within that contain essentials like salt, turmeric, coriander, cumin and even amchur also house dry spices like black peppercorns, cloves, green and black cardamom and other masalas that enhance the flavour and nutrient profile of your meals that include vegetables, curries, pulaos and meat. While these spices are blessed with properties of better immunity and metabolism, there’s one that regulates blood sugar and cholesterol like no other – tej patta (bay leaf).

Often used in tadka, tej patta is famed for its fragrance, flavour and medicinal properties. Enriched with essential minerals, tej patta houses vitamin A and C, folic acid, calcium, magnesium and potassium. And for those struggling with diabetes and cholesterol, a touch of this spice could work wonders. Several studies published over the years reveal how much bay leaf intake can impact blood sugar levels.

Tej patta for blood sugar management

Diabetes is a chronic condition that develops over time and often goes unnoticed. When you consume too much of refined or simple sugars that break easily into the bloodstream, the pancreas releases insulin to regulate the same. However, over time, your body can become either insulin resistant or the pancreas might fail to produce the required amount – thereby resulting in diabete

Tej patta for cholesterol

A heart-friendly spice, bay leaves contain organic compounds like caffeic acid and rutin that strengthen capillary walls and regulate cholesterol levels – increase good cholesterol levels and eliminate bad cholesterol levels.

s.s.

vomiting in pregnancy

1. Try Changing Eating Patterns

• For morning nausea, eat toast, cereal, crackers, or other dry foods before getting out of bed.
• Eat cheese, lean meat, or other high-protein snack before bedtime.
• Sip fluids, such as clear fruit juices, water, or ice chips, throughout day. Don’t drink lots of fluid at one time.
• Eat small meals or snacks every two to three hours instead of three large meals per day.
• Don’t eat fried, greasy, or spicy foods.
• Avoid foods with strong odors that are bothersome. Or eat foods cold or at room temperature.

Your Blood Pressure Reading?

01/6Several things influence your blood pressure

For those suffering from hypertension, keeping a track of their blood pressure is crucial. This helps them monitor their heart health and thereby lower the risk of heart attack and stroke by taking medication whenever required. But to get an accurate number, it is crucial to take the reading at the right time and the right way. Several factors can cause blood pressure to rise and fall that includes your meal timing and the types of food you eat. Keep reading to know how eating and your food choices affect your blood pressure reading.

02/6​Measuring blood pressure after your meal

Our blood pressure tends to take a slight dip after meals. That's because after eating food, our body gets busy redirecting the blood to the digestive tract to help in the digestion process. This diversion of blood pressure may lead to a temporary decrease in the blood pressure in other parts of the body. To compensate for this change, the blood vessels in other parts of the body constrict, causing your heart to beat faster and with more pressure to maintain a healthy blood pressure level throughout the body.

03/6​What happens when blood pressure does not drop?

In some people, the blood pressure does not drop after meals because the blood vessels outside of the digestive system do not constrict. This condition is referred to as postprandial hypotension or low blood pressure after eating. The symptoms of postprandial hypotension include lightheadedness, dizziness, fainting, chest pain, vision disruption and nausea. Staying in a fasted state for long periods can also cause a drop in blood pressure.

04/6​What you eat also matters

If you are dealing with the issue of hypertension, you must also be careful about the kind of food you add to your diet. Some foods may elevate your blood pressure level and regular intake of such food possesses a long term risk. High intake of salt and saturated fat are linked with hypertension. So, it is best to have them in moderation. To stay healthy and fit add more protein, fiber, potassium and magnesium to your diet.

05/6​​How to get an accurate reading at home

Our blood pressure fluctuates throughout the day depending on the food we eat or the activities we perform. To get the correct reading, here are a few things that you must keep in mind.

Do not smoke or drink alcohol, or exercise for at least 30 minutes before taking the reading.

Make sure your bladder is empty while measuring the blood pressure

Sit with your back straight, legs uncrossed, and both feet flat on the floor. Rest the arm on a flat surface in a way that the upper arm is in line with the heart.

Rest comfortably for 5 minutes before taking a reading.

Place the monitor’s cuff on the upper arm.

Take two or three readings at 1-minute intervals

06/6​Normal blood pressure reading

The blood pressure monitoring machine displays two numbers, systolic (the top number) and diastolic (the bottom number). The systolic number represents the pressure when the heart is contracting while the diastolic reading depicts the pressure of the blood when the heart muscles relax. The blood pressure is measured in millimetres of mercury (mm Hg). As per the American Heart Association, there are five blood pressure categories.

Normal: Less than 120/80 mm Hg

Elevated: Systolic from 120 to 129 mm Hg and diastolic less than 80 mm Hg diastolic.

Hypertension Stage 1: Systolic ranging from 130 to 139 mm Hg or diastolic 80 to 89 mm Hg.

Hypertension Stage 2: Constantly at 140 mm Hg systolic or 90 mm Hg diastolic or higher.

Hypertensive Crisis: If the reading is higher than 180/120 mm Hg.

A hypertensive crisis is a medical emergency and requires immediate medical attention. In this condition, the blood vessel becomes inflamed and may leak fluid or blood. This makes it difficult for the heart to pump blood effectively, which leads to heart stroke or heart attack.

12 Simple Ways to Drink More Water

Your body is about 70% water, and drinking enough of it is vital for optimal health (1).

Water plays many roles in your body, including maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, and promoting cell health (1, 2Trusted Source).

While everyone knows that it’s important to stay hydrated, doing so can be difficult at times.

Here are 12 simple ways to drink more water.

1. Understand your fluid needs

Before you decide to drink more water, you have to understand your body’s fluid needs.

A common recommendation for daily water intake is 64 ounces (1,920 ml), or 8 cups, but this is not based on science (3Trusted Source).

The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) and women about 90 ounces (2,700 ml) of fluid per day, including the fluid from water, other drinks, and foods (4).

However, NAM acknowledges that it isn’t ideal to make broad recommendations about fluid needs, as they depend on your activity level, location, health status, and more (5Trusted Source).

For most, simply drinking to quench your thirst will ensure you meet your fluid needs. Yet, you may need more fluid if you exercise regularly, work outside, or live in a hot climate (5Trusted Source).

2. Set a daily goal

Setting a daily water intake goal can help you drink more water.

Simply the act of setting a goal can be motivating and make you more likely to make positive changes that last (6Trusted Source).

To be effective, goals should be SMART, which is an acronym for the following criteria (7Trusted Source):

• Specific
• Measurable
• Attainable
• Realistic
• Time-bound

For example, one SMART water-consumption goal might be to drink 32 ounces (960 ml) of water per day.

It can also help to record your progress, which can keep you motivated to achieve your goal — and make it a habit.

3. Keep a reusable water bottle with you

Keeping a water bottle with you throughout the day can help you drink more water.

When you have a reusable water bottle, you can easily drink water in any setting, whether you’re running errands, traveling, or at home, work, or school.

Keeping a water bottle handy can also serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.

Plus, it’s better for the environment than relying on single-use plastic water bottles.

4. Set reminders

You can also set reminders to drink more water using an app or the alarm on your smartphone or smartwatch.

For example, try setting a reminder to take a few sips of water every 30 minutes, or set a reminder to finish drinking your current glass of water and refill it every hour.

These reminders can help you increase your water intake, especially if you struggle with being forgetful or too busy to drink.

5. Replace other drinks with water

One way to drink more water — and boost your health and reduce your calorie intake — is to replace other drinks, such as soda and sports drinks, with water.

These drinks are often full of added sugars, which can be extremely detrimental to your health.

For optimal health, limit your added sugar intake to less than 5% of your calorie intake. Just one 8-ounce (240 ml) cup of soda per day can exceed this limit (8Trusted Source).

Diets high in added sugars have been linked to obesity and other conditions like type 2 diabetes and heart disease (9Trusted Source, 10Trusted Source, 11Trusted Source).

Furthermore, replacing these sugary drinks with water is an easy and cheap way to cut calories, potentially helping you lose weight.

6. Drink one glass of water before each meal

Another simple way to increase your water intake is to make a habit of drinking one glass of water before each meal.

If you eat 3 meals per day, this adds an extra 3 cups (720 ml) to your daily water intake.

Moreover, sometimes your body may mistake feelings of thirst for hunger. Drinking a glass of water before eating can help you discern whether you are feeling true hunger (12Trusted Source).

What’s more, if you’re trying to lose weight, drinking a glass of water may help you eat fewer calories at the following meal (13Trusted Source, 14Trusted Source).

7. Get a water filter

In America, most tap water is safe to drink. However, if you have concerns about the quality or safety of your tap water, consider purchasing a water filter.

There is a filter for almost every budget, from costly whole-home water filtration systems to inexpensive water-filtering pitchers.

In addition, filtering your water could improve the taste.

Point-of-use water filters, such as water-filtering pitchers or filters that attach directly to a faucet, can reduce levels of waterborne bacteria, lead, and arsenic in contaminated tap water to safe levels (15Trusted Source, 16Trusted Source, 17Trusted Source).

Using a water filter is also less expensive and more eco-friendly than purchasing bottled water, which is oftentimes no different than tap water (18Trusted Source).

8. Flavor your water

If you dislike the flavor of water, or just need a bit of flavor to help you drink more, you have many choices.

Using an inexpensive fruit-infuser water bottle is one healthy option.

Popular fruit combinations to use in an infuser bottle are cucumber-lime, lemon, and strawberry-kiwi. Although, you can use any combination of fruits that suits your taste.

You can also purchase water enhancers in powder or liquid form to add to your water, but be aware that many of these products contain sugar, artificial sweeteners, or other additives that may harm your health.

9. Drink one glass of water per hour at work

If you work a standard 8-hour workday, drinking a glass of water each hour you’re at work adds up to 8 cups (1,920 ml) to your daily water intake.

Fill up your cup as soon as you get to work, and at the top of every hour, simply drink the remaining water and refill.

This method will keep your water intake consistent throughout your workday.

10. Sip throughout the day

Sipping on water consistently throughout the day is another easy way to help you meet your fluid goals.

Reaching for a sip of water consistently during your day will keep your mouth from getting dry and may even help keep your breath fresher (19Trusted Source, 20Trusted Source).

Keep a glass of water or a reusable bottle nearby and within your line of sight for a constant visual reminder to take a sip.

11. Eat more foods high in water

One simple way to get more water is to eat more foods that are high in water.

Fruits and vegetables that are particularly high in water include (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source, 27Trusted Source):

• Lettuce: 96% water
• Celery: 95% water
• Zucchini: 95% water
• Cabbage: 92% water
• Watermelon: 91% water
• Cantaloupe: 90% water
• Honeydew melon: 90% water

In addition to their high fluid content, these fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote your overall health.

12. Drink one glass of water when you wake up and before bed

An easy way to boost your water intake is to simply drink one glass when you wake up and another before you go to bed.

A glass of cold water in the morning may help wake you up and boost your alertness (28Trusted Source).

Plus, drinking water before bed can keep you from waking up with a dry mouth and bad breath (19Trusted Source, 20Trusted Source).

The bottom line

Adequate water intake is essential to good health.

The National Academy of Medicine estimates that most people need 90–125 ounces (2,700–3,700 ml) of fluid per day, including fluid from water, other beverages, and food.

However, it can be difficult to drink water habitually, especially if you are busy, regularly forget to drink, or dislike the taste of water.

Choosing from these 12 simple tips can help you boost your daily water intake.