Most people with diabetes cannot consume sugary foods and need various lifestyle changes to maintain healthy blood sugar levels.
While many diabetics need to watch their sugar intake, here are a list of substitutes that can help them choose healthier options for diet.
Stevia: Stevia is a natural plant and completely safe as it contains no carbohydrates, calories, or artificial ingredients. However, it is much sweeter than sugar and has a bitter aftertaste, so not everyone likes it. It is the best sugar substitute for diabetics.
Erythritol: This is a sugar alcohol that contains 6% calories and carbohydrates compared to sugar. It is about 70% sweeter than sugar. It passes through your system without being digested. Most of the erythritol you eat is absorbed into your bloodstream and excreted in your urine. It seems to have excellent security. However, in rare cases, it can cause digestive problems, so it is recommended not to exceed 0.5 g per body weight per day.
Luo Han Guo Sweetener: Luo Han Guo is a small green melon native to southern China. Luo Han Guo sweetener is extracted from dried Luo Han Guo. It is 150-250 times sweeter than a dinner table, contains no calories or carbohydrates, and does not raise blood sugar levels. This makes it another great natural choice for people with diabetes. As an added bonus, it also has excellent anti-inflammatory properties.
Berberine: Berberis is used to treat inflammation, infectious diseases, diabetes, constipation, and other conditions. Regular consumption of berberine can lower your blood sugar and help you keep it at optimal levels. Some great sources of berberine include barberry, gold seal, gold thread, Oregon grapes, cork, and turmeric. In these plants, berberine alkaloids are found in the stems, bark, roots, and rhizomes of the plants. It has a dark yellow color – so much so that it was used as a natural dye.
Resveratrol: Found in the skin of grapes and other berries, it is believed to improve insulin sensitivity. The main sources of resveratrol are red grapes, peanuts, cocoa, and lingonberries, including blueberries, lingonberries, and cranberries. In grapes, resveratrol is present only in the grape skin.
However, they can also be introduced into the diet with banyan tea, which has long been used as a traditional herbal medicine in Japan and China.
Chromium: Regular consumption of chromium improves the ability of insulin receptors to lower blood sugar levels. Plant sources of chromium include wild yam, nettle, catnip, oat straw, licorice, horsetail, yarrow, red clover, and sarsaparilla.
Magnesium: This mineral works closely with insulin receptors to maintain blood sugar levels and improve insulin sensitivity. Herbs rich in magnesium are basil, cilantro, mint, dill, thyme, savory, sage, marjoram, tarragon, and parsley. They contain hundreds of milligrams of magnesium per serving, which increases our body’s supply of this important mineral.
Many other herbs and spices help with insulin resistance either directly or indirectly. Some of the key ingredients include fenugreek seeds, turmeric, ginger, garlic, cinnamon, and green tea.
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