26) Research indicates that fenugreek can be helpful in improving blood glucose levels, including postprandial and fasting, when taken between five and 50 grams for a minimum of four days and up to 24 weeks. Research shows that people with lower vitamin D levels have an increased risk of developing glucose problems and Glyco Active type 2 diabetes. Still, the research to date is limited and Glyco Active further studies are necessary. The authors say: “Our data suggest that sleep duration, efficiency and midpoint are important determinants of postprandial glycaemic control at a population level, while illustrating that to optimise sleep recommendations it is likely necessary to tailor these to the individual… Data base of foods is ok, but not comprehensive. Blood sugar was monitored using a continuous glucose monitoring (CGM) device which took sample data every 15 minutes for the entire duration of the study, while sleep monitoring was performed by an actigraphy unit: a device worn on the wrist which measures the participant’s movements.
In one study, people with type 2 diabetes who consumed two eggs daily as part of a high-protein diet showed improvements in blood sugar levels. Because psyllium doesn’t fully digest, it can help to decrease glucose levels and provide balanced digestive function. When taken orally, it can help to reduce both cholesterol and glucose levels, especially in people with type 2 diabetes. Vitamin D is a fat-soluble vitamin that the body can synthesize from cholesterol after direct sunlight exposure. Turmeric is renowned for its anti-inflammatory benefits and can be used to naturally address depression, arthritis, and other chronic conditions. 8) Turmeric can also be consumed as a tea or other drinks, such as this turmeric-mango tonic. 23) While milk thistle is most effective when taken in capsule form, it can also be brewed as a herbal tea. Type 2 develops when insulin production or effectiveness can no longer meet the body’s needs. Additionally, the researchers observed a within-person effect in which a study participant sleeping for longer than they typically would was likely to have with reduced postprandial blood glucose following a high-carbohydrate or high-fat breakfast the next day. Other dairy products, like whole or 2% milk, creme fraiche, and high-fat cheeses can be bad for you if you have diabetes.
Longer sleep periods were associated with lower blood glucose following high-carbohydrate and high-fat breakfasts, indicating better control of blood sugar. After one year, 52 percent of study participants no longer needed insulin therapy. Participants with higher sleep efficiency were on average more likely to have lower postprandial blood glucose than those with low sleep efficiency. This effect was primarily caused by changes to sleep onset (falling asleep later) rather than differences in sleep offset (waking later) and was observed to negatively impact glycaemic control both when comparisons were made between study participants, and when looking at variations in the sleep patterns of individual participants. Sleep disorders often occur alongside other health problems, which allows them to act as a barometer of general health. 17) Since dietary sources of vitamin D are limited, and sunshine exposure isn’t available year-round for most people, supplementing with a high-quality vitamin D3 capsule can provide the best health benefits.
Glucomannan is a dietary fiber derived from the konjac plant. While these supplements can help balance glucose and insulin levels, they are often only effective when dietary and lifestyle factors, like exercise, are already in play. It’s important to note that supplements can’t fix a bad diet, but can only add to what is already in place with a health-supportive lifestyle. Diet, exercise, and sleep are fundamental components of a healthy lifestyle; however, the role that sleep plays in affecting the body’s control of blood sugar in people who are generally healthy has been subject to relatively little study so far. The authors also found a significant link between sleep efficiency (ratio of time asleep to total length of sleep period), which indicates disturbed sleep, and glycaemic control that was independent of the nutritional makeup of the following day’s breakfast. Here are some stories I found by doing a Google search. There are three distinct varieties of this adaptogenic herb – American ginseng, Panax ginseng, and Siberian ginseng. 18) American ginseng can also reduce fasting blood glucose when taken daily for eight weeks, between 100 and 200 mg per day. 12,13,14,15) While lower doses can be effective, higher doses will have more definitive results.