Trying to stabilise your blood glucose levels? Here are 3 things that can help!

Are you among the thousands of people in the UK monitoring their blood glucose levels? Continuous glucose monitors (CGMs) were developed primarily for people with Type 1 and 2 diabetes to manage their condition more easily. However, it’s becoming more commonplace for people without diabetes to use these wearable devices to assess their blood glucose control. ¹

Of course, it’s normal for blood glucose levels to increase after a meal and then return to normal within a couple of hours. Problems can develop when glucose levels regularly increase higher than normal. Over time, this can lead to inflammation, weight gain, and symptoms related to chronic hyperglycaemia (eye and kidney damage, nerve-related issues).² Frequent spikes in blood glucose over time put people at higher risk of developing type 2 diabetes and cardiovascular disease³ so it’s worthwhile taking steps to balance your blood glucose levels!

Lifestyle factors such as diet, exercise, sleep and stress influence blood glucose levels, but did you know your gut microbiome is also involved? The gut microbiome is a diverse community of bacteria residing in the gastrointestinal tract. Research shows that the composition of the gut microbiome can impact glucose metabolism and insulin sensitivity.⁴

Here are three additions to your diet that can help stabilise blood glucose levels –

1. Prebiotics & fibre

Soluble fibre (flaxseeds, oats, rice, apples, beans) mixes with water in the digestive tract to form a soft gel. This slows digestion, allowing for a gradual release of glucose from a meal.

Fibre also provides a fuel source (prebiotics) for your friendly gut bacteria and in turn, these gut microbes produce short-chain fatty acids which influence metabolic processes in the body, including:

Glucose metabolism – short-chain fatty acids (SCFAs) increase glucose uptake into cells, thereby reducing blood glucose levels.⁵
Insulin sensitivity – SCFAs increase cells’ response to insulin.⁶⁷
Appetite hormones – SCFAs influence a range of appetite hormones, helping to suppress hunger⁸⁹

2. Kefir

According to research, regularly consuming kefir significantly reduces fasting blood glucose levels.¹⁰ Another study found that consuming kefir with a meal reduces the glycaemic response.¹¹

3. Apple cider vinegar

Evidence shows that apple cider vinegar (ACV) helps to lower blood glucose levels, particularly after a meal.¹² The acetic acid in ACV inhibits the enzyme (alpha amylase) that breaks down carbohydrates into glucose, thereby slowing the release of glucose into the bloodstream.¹³ ACV is also thought to increase insulin sensitivity and improve satiety after meals by delaying gastric emptying.¹⁴ ¹⁵

Check out the beautifully crafted, artisan apple cider vinegars at Ana’s Farmacy.

If you’d like to read more, take a look at El’s article Why apple cider vinegar deserves a spot in your kitchen cupboard or Laura’s article 10 ways to reduce your sugar intake and Everything you need to know about sugar.

If you have any questions about improving your gut health, feel free to contact our team of Nutritional Therapists on live chat, 8 am to 8 pm on weekdays.