The Importance Of Water
You cannot survive without water. Water makes up about 60% of your body weight and is essential for health as it is needed for a multitude of processes throughout your body.
Some functions of water in the body include:
- Digestion and metabolism
- Transport of nutrients throughout the body
- Electrolyte balance
- Lubrication to protect joints, tissues, and organs
- Maintaining blood volume, blood pressure, and cardiovascular function
- Prevention of constipation
But does drinking water help you control your blood sugar?
Should People With Diabetes Drink Sports Drinks
Maybebut it depends on several factors.
For the average exerciser, research has determined that simply drinking water is more than enough to keep you well-hydrated during a workout and throughout the day.
On the other hand, sports drinks with electrolytes and carbohydrates can be helpful for maintaining hydration levels during lengthy types of exercise .
However, the biggest exception here is if youre using those carbohydrates to keep your blood sugar steady. Researchers have found the gradual consumption of carbohydrates from sipping a sports drink can help prevent low blood sugars during aerobic exercise.
How Much Water Should We Drink
The European Food Safety Authority advises that we take in the following quantities of water on average each day:
- Women : 1.6 litres around eight 200ml glasses per day
- Men : 2 litres around ten 200ml glasses per day
These fluid intake values can be made up of any fluid although water is the most highly recommended.
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Type 1 Vs Type 2 Diabetes
Type 1 Diabetes A person with type 1 diabetes does not produce insulin. Unfortunately, type 1 diabetes cannot be prevented or cured. A person living with type 1 diabetes is required to have insulin injected into the body regularly.
Type 2 Diabetes People with type 2 diabetes can easily manage their condition through exercise and proper diet. Unlike individuals with type 1 diabetes, people with type 2 diabetes are still able to produce insulin. Their bodies simply dont make enough of it or have difficulty using it.
Either way, maintaining a healthy weight, exercising regularly, and consuming highly nutritious food that doesnt spike blood sugar levels is key to prevention and management of diabetes.
Drink Cows Milk Which Also Provides Protein And Calcium
Skim or low-fat milk is also a good beverage option, but it must be counted toward your carb total for a particular meal or snack, Basbaum says.
According to the U.S. Department of Agriculture , a cup of 1 percent milk also provides 305 milligrams of calcium, which accounts for about 23 percent of the daily value.
Be aware that nondairy milk options, such as almond milk, may have added sweeteners and flavorings. They also often lack the blood-sugar-stabilizing protein of cows milk.
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Drinking Water May Cut Risk Of High Blood Sugar
Study Shows Staying Well Hydrated May Lower Risk of Hyperglycemia
In a study of 3,615 men and women with normal blood sugar levels at the start of the study, those who reported that they drank more than 34 ounces of water a day were 21% less likely to develop hyperglycemia over the next nine years than those who said they drank 16 ounces or less daily.
The analysis took into account other factors that can affect the risk of high blood sugar, including sex, age, weight, and physical activity, as well as consumption of beer, sugary drinks, and wine.
Still, the study doesnt prove cause and effect. People who drink more water could share some unmeasured factor that accounts for the association between drinking more water and lower risk of high blood sugar, says researcher Ronan Roussel, MD, PhD, professor of medicine at the Hospital Bichat in Paris.
But if confirmed, this is another good reason to drink plenty of water, he tells WebMD.
The findings were presented here at the annual meeting of the American Diabetes Association.
About 79 million Americans have prediabetes, a condition in which blood sugar levels are higher than normal but not high enough to result in a diagnosis of diabetes, according to the CDC. It raises the risk of developing type 2 diabetes, heart disease, and stroke. An additional 26 million have diabetes, the CDC says.
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What Foods Are Good To Lower Blood Sugar
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Take A Pass On The Bread Bowl
Its obvious that sugary stuff leads to an increase in blood sugar, but starchy foods can do the same thing. Your body processes simple carbs quickly and turns them into sugar, and it needs a lot of insulin to absorb them. That means a bag of Doritos is as likely as a candy bar to cause a spike.
If youre in the middle of a blood sugar spike, its best to curtail your carb intake. Check the glycemic index if youre not sure about a food.
Surprisingly, popcorn and white potatoes are worse than ice cream, according to the index. If you stick to low-carb/low-glycemic-index foods, your blood sugar will return to normal much more quickly.
Ultimately, its best to limit your carb intake. A 2004 study found that a diet of 20 percent carbs, 30 percent protein, and 50 percent fat lowered fasting blood sugar and kept blood sugar from spiking after meals.
This was a very small study, but the results suggest that lower carb intake can lead to generally lower blood glucose. In general, most people with diabetes eat 40 to 45 percent of their calories in the form of carbohydrates. Choosing nutrient-rich sources of carbs is best.
Another promising study found that after two years on a low-carb diet, many participants with type 2 diabetes were able to manage their condition without medication or resolve it entirely.
The occasional baked potato isnt a problem, but frequent trips to the drive-through are not a good idea. Find a few veggie-and-protein-heavy meals and make them your go-tos.
What Are The Consequences Of Low Blood Sugar Levels
Low blood sugar levels can have a variety of consequences, depending on the severity of the condition. When blood sugar levels are low due to a lack of insulin, it can lead to serious health problems, including coma and even death. Low blood sugar levels can also lead to increased hunger and cravings, decreased energy levels, and difficulty concentrating. In extreme cases, low blood sugar levels can cause seizures, heart problems, and even brain damage.
It is important to get immediate treatment for low blood sugar levels if they are detected because the sooner they are treated, the better the chances are for a successful outcome. If left untreated, low blood sugar levels can lead to long-term health problems. So, be sure to get checked-up regularly and take action if you notice any signs or symptoms of low blood sugar levels.
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How To Lower Fasting Blood Sugar
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Slowing Blood Sugar Absorption:
The body also has enzymes called a-amylase, which break down carbohydrates, like rice, into sugars which then enter into the blood stream .
Lemon essential oil was studied by scientists on its effect on this enzyme. Their tests showed that lemon essential oil slows the activity of this enzyme, which would lead to sugar entering the blood stream at a slower rate .
Though its unclear how this could aid in the future as essential oils shouldnt be consumed orally and the effect is unknown if applied with a carrier oil topically.
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What Is The Nutritional Profile Of Lemons
We already talked about the carbohydrate-content in lemon. Let us now have a closer look at the quantities of all nutrients found in lemon.
The table below jots down the list of types and quantities of nutritional elements found in lemon.
|Vitamin B3||0.1 µg|
From the above table, we can conclude that lemons are low in fats, carbs, and calories. It has plenty of various vitamins, minerals, and antioxidants.
Now, let us have a look at what the various benefits of the lemon water beverage can be on health.
How Does Drinking Water Help Diabetes Type 2
Drinking water is an important part of a healthy diet for people with diabetes type 2. In fact, it is recommended that people with diabetes drink at least 8 glasses of water per day. This is in addition to the other nutrients and fluids that they are already taking to manage their condition
Water helps to keep blood sugar levels stable and can help to reduce the amount of insulin that is needed in order to control blood sugar levels. It also helps to reduce the risk of complications such as kidney damage and heart problems.
In fact, a study published in the journal Diabetic Medicine found that people with diabetes who drank 500ml of water every day had a 25% lower risk of developing diabetic retinopathy than those who drank less water.
So, if you are looking for ways to improve your diabetes control and overall health, make sure to drink plenty of water. Bear in mind that diabetes can worsen if not addressed through lifestyle changes.
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Dont Drink Sports Drinks Unless Youre An Endurance Athlete
Exercise is great for managing type 2 diabetes, but skip sports drinks, which are high in carbohydrates. One 8 oz serving of Powerade, for example, packs about 19 g of carbs, notes the USDA, and thats not even the whole bottle.
Dietitians only recommend sports drinks for endurance athletes, who may exercise strenuously enough to need salt and nutrient replacement. Sports drinks are usually not necessary unless someone has been very active for over an hour, Zanini says.
Water is sufficient to keep you hydrated for moderate exercise. You can also plan on a healthy postworkout snack that provides you with some carbs and protein, such as an apple with a bit of peanut butter or a hard-boiled egg and an orange. These options will give you the protein and carbs you need to kick-start your exercise recovery without spiking your blood sugar.
Are Lemons Good For Diabetes
Lemons are one of the best fruits out there. They provide a solution to almost everything revolving around health ailments. They provide the same remedial effects on the blood sugar levels of the body as well.
Lemons have been regarded as one of the superfoods for diabetic patients. It is very helpful to keep the sugar levels under normal levels and prevent extreme imbalance.
Lemons fall under the citrus fruit categories. Like oranges, lemons are also very nutritious. When talking about diabetes, lemons are even better than oranges. This is because lemons have lesser sugar in them.
Excess carbs or direct sugars in a particular food item can contribute to raising blood sugar levels. This is the main reason leading to spikes in blood glucose levels beyond normal margins.
Fortunately, lemons do not have such effects on diabetic blood sugar levels. In addition to this, lemons may even reduce blood sugar levels, which is a major necessity for diabetic patients.
Citrus fruits, including lemons, have a lot of fiber. Soluble fiber present in food assists in slower digestion. This is beneficial as slower digestion leads to a slow release of sugars in the bloodstream, ultimately leading to a controlled and low rise of sugar.
In this way, diabetic patients can avoid suffering from sudden rises and spiking blood sugar levels.
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Drink Plain Water Which Has A Neutral Effect On Blood Sugar
Water is one of the few beverages you can drink without worry throughout the day. Water is neutral, Zanini says. This means that water neither raises nor lowers your blood sugar.
Drinking water is also a great way to stay hydrated, and staying hydrated will help you regulate your blood sugar. Water helps dilute your blood, which lowers your blood sugar levels, Zanini explains.
In terms of daily intake, the National Academies of Sciences, Engineering, and Medicine recommends drinking ½ ounce to 1 oz of fluid, such as water, for each pound of body weight. Keep an eye on your hydration by checking that the color of your urine is light yellow, Zanini says.
If you often forget to drink as much water as you should, Basbaum has a suggestion for increasing your intake: Drink one 8 oz glass of water for every other beverage you drink that contains sugar substitutes or caffeine. Shake things up with sparkling water or by squeezing lemon or lime juice into your glass.
Results Of Rcts Comparing Low Mineralized Water With Bicarbonate
One study with 18 healthy postmenopausal women showed a significant decrease of a glycemic parameter, FPG, for use of 1 L of carbonated bicarbonate-rich water for two months compared to 1 L of an uncarbonated low mineralized water .
The other four studies found no significant difference between the use of bicarbonate-rich water compared to low mineralized water for the investigated glycemic parameters.
One of these studies, with a sample size of 18 healthy adults, found a trend for FPG after eight weeks of 1 L of carbonated bicarbonate-rich water compared to a carbonated low mineralized water .
The largest study with 64 healthy adults showed a significant decrease of FPG compared to baseline for carbonated bicarbonate-rich and uncarbonated low mineralized water, with no significant difference between the groups . The study showed a significant increase in total fluid intake with a significant decrease of consumption of soft drinks and fruit juice and a trend toward less beer, showing that the water was replacing other drinks. Results also showed a significant lower intake of calories and carbohydrates for both water groups. This result reflects partially a regression to the mean and partially a positive effect of substituting other beverages and food with water.
None of the five studies had a sample size larger than 64 participants and four studies fewer than 18 and therefore did not have sufficient power to detect small or even moderate effects.
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Get Trendy With Apple Cider Vinegar
If you do a quick Google search, youll see that apple cider vinegar is good for pretty much everything. You can use it to tone your skin, clean your pipes, and possibly lower your blood sugar!
A clinical review found that taking ACV daily could reduce blood glucose levels. Unfortunately, most of the trials were very small and some had mixed results.
But since youve probably got it in your house anyway, try taking a swig or two before meals, testing yourself, and seeing if a little ACV shot works for you .