Maintaining healthy blood sugar levels is critical to your overall health and avoiding prediabetes, diabetes, and other health problems related to unhealthy blood sugar levels. However, according to the Centers for Disease Control and Prevention (CDC), more than 100 million people in the United States live with prediabetes or diabetes.
The best herbs to maintain healthy blood sugar levels
Eating a healthy, nutrient-rich, low-carbohydrate diet is key to maintaining healthy blood sugar levels . The following herbs have been shown to help maintain healthy blood sugar levels.
Cinnamon is an aromatic spice rich in antioxidants and has countless health benefits, including supporting blood sugar levels. According to a 2009 study , the intake of 500 mg of cinnamon for 12 weeks has decreased oxidative stress in people with prediabetes.
A 2001 study found that cinnamon can lower blood sugar levels and can mimic the effects of insulin and help transport glucose in the blood. According to a 2007 in vivo study, cinnamon can help increase insulin sensitivity for up to 12 hours.
2 American Ginseng
American ginseng is a type of ginseng found primarily in North America. It is known for its benefits for type 2 diabetes. According to a 2018 study , American ginseng can help lower blood sugar after meals by 20 percent .
Research from 2000 and 2016 found that American ginseng can improve your body’s cellular response. They also found that 1 gram about two hours before a meal appears to be the most effective dose and anything above 3 grams does not show a difference in benefits.
Berberine is a powerful health compound that has been used for thousands of years by Chinese and Ayurvedic medicine. It has been prized for its effectiveness in maintaining healthy blood sugar levels and insulin sensitivity. The research has shown that berberine may benefit the treatment of type 2 diabetes and have a positive impact on blood sugar levels, insulin and triglycerides.
According to a 2019 meta-analysis, berberine is better than a placebo at lowering blood sugar levels and appears to be more effective when used in combination with effective blood sugar lowering drugs.
Gymnema Sylvestre is native to India, Africa, and Australia, and has been an important part of Ayurvedic and Indian medicine. According to research from 1983 and 2007, gymnema can decrease your cravings for sweet foods by reducing your perception of sweetness.
As a result, it can help maintain blood sugar levels by reducing the risk of overwhelming your body with sugary foods. According to a 2017 study, taking gymnema in combination with blood sugar medications can effectively lower blood sugar levels.
Although fenugreek was first recorded in Egypt in 1500 BC. C., grows mainly in Europe and Asia. It can be used as a spice, tea, and supplement for its many health benefits. Fenugreek contains a specialized type of soluble fiber called galactomannon that slows the absorption of glucose into the bloodstream . Additionally, it is rich in steroid-like saponins that help improve bile flow and stabilize blood sugar, triglyceride, and cholesterol levels.
According to a 2009 study , using 10 grams of fenugreek seeds soaked in hot water can help people with diabetes. Another 2009 study suggests that fenugreek may reduce insulin resistance when used as a fenugreek flour in bread and other baked goods. A 2017 scientific review has discussed that fenugreek supplements can lower fasting blood sugar levels.