KOMPAS.com – High blood sugar can become a serious problem if left unchecked. This condition can significantly increase the risk of diabetes and other metabolic disorders.
Alongside maintaining a balanced diet, incorporating healthy juices into your routine can be a delicious way to help lower blood sugar levels. Certain fruits and vegetables are packed with antioxidants and fiber, both of which play a vital role in regulating blood sugar.
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However, not all juices are created equal, especially for those with diabetes. Juices loaded with excessive sugar can lead to uncontrolled blood sugar spikes, which is why careful selection is key.
This article will guide you through a selection of healthy juices that can potentially assist in lowering blood sugar. We’ll also delve into the nutritional content of each juice and provide easy-to-follow preparation methods, all information courtesy of truemeds.
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1. Bitter Gourd Juice
Bitter gourd is widely recognized as a vegetable with potent blood sugar-lowering properties. The presence of charantin and polypeptide-P in bitter gourd contributes significantly to reducing glucose levels in the blood.
Nutritional Content of Bitter Gourd (per 100g):
- Calories: 16 kcal
- Carbohydrates: 3.4 g
- Fiber: 2.6 g
- Vitamin C: 95% of the RDI (Recommended Daily Intake)
- Folate: 17% of the RDI
- Zinc: 10% of the RDI
- Potassium: 6% of the RDI
How to Make Bitter Gourd Juice:
- 1 bitter gourd, deseeded
- ½ lemon, juiced
- ½ cucumber, chopped
- 200 ml water
Blend all ingredients until smooth. Strain if desired and serve immediately. The slightly bitter taste is a sign of its potency!
2. Amla Juice (Indian Gooseberry)
Amla, also known as Indian gooseberry, is a powerhouse of vitamin C and antioxidants, both crucial for supporting healthy blood sugar control. Regular consumption of amla may enhance insulin sensitivity within the body.
Nutritional Content of Amla (per 100g):
- Calories: 58 kcal
- Carbohydrates: 13.7 g
- Fiber: 3.4 g
- Calcium: 50 mg
- Iron: 1.2 mg
- Vitamin C: 600 mg
How to Make Amla Juice:
- 2 amla fruits, deseeded
- 1 tbsp stevia or natural honey (optional)
- 200 ml water
Blend until smooth, strain before drinking. The addition of stevia or honey is optional and should be used sparingly, if at all.
3. Spinach Juice
Spinach is a low-carbohydrate vegetable with a low glycemic index, making it a smart choice for blood sugar management. The magnesium and potassium content in spinach further contributes to maintaining stable blood sugar levels.
Nutritional Content of Spinach (per 100g):
- Calories: 28 kcal
- Carbohydrates: 2.64 g
- Fiber: 1.6 g
- Protein: 2.91 g
- Calcium: 67 mg
- Magnesium: 93 mg
- Potassium: 460 mg
- Vitamin C: 30.3 mg
How to Make Spinach Juice:
- 1 handful of fresh spinach
- ½ lemon, juiced
- 200 ml cold water
Blend all ingredients until smooth and serve immediately. The lemon juice not only enhances the flavor but also aids in nutrient absorption.
4. Pomegranate Juice
Pomegranate boasts a rich profile of polyphenols and antioxidants, which can help reduce insulin resistance. This fruit has a low glycemic index, meaning it’s less likely to cause rapid spikes in blood sugar.
Nutritional Content of Pomegranate (per 100g):
- Calories: 234 kcal
- Carbohydrates: 52 g
- Fiber: 11.3 g
- Vitamin C: 28.8 mg
- Iron: 0.85 mg
- Potassium: 666 mg
How to Make Pomegranate Juice:
- ½ pomegranate, seeds removed
- 100 ml cold water
Blend and strain before drinking. Enjoy the vibrant color and refreshing taste, knowing you’re doing something good for your blood sugar levels.
5. Carrot Juice
Carrots are packed with carotenoids and fiber, both beneficial for controlling blood sugar. Despite their sweet taste, carrots have a glycemic index that is generally considered safe for individuals with diabetes when consumed in moderation.
Nutritional Content of Carrots (per 100g):
- Calories: 94 kcal
- Fiber: 21.9 g
- Carbohydrates: 2.24 g
- Vitamin A: 2,290 mcg
- Vitamin C: 20.1 mg
- Potassium: 689 mg
How to Make Carrot Juice:
- 2 carrots, peeled and chopped
- ½ lemon, juiced
- 200 ml water
Blend until smooth, strain before drinking. The lemon juice adds a bright tang that complements the natural sweetness of the carrots.
6. Tomato Juice
Tomatoes are abundant in lycopene and vitamin C, which are known to help reduce oxidative stress in the body. Consuming tomato juice without added sugar can contribute to stabilizing blood sugar levels.
Nutritional Content of Tomatoes (per 100g):
- Calories: 41 kcal
- Fiber: 2 g
- Vitamin A: 22% of the RDI
- Vitamin C: 74% of the RDI
- Vitamin B6: 13% of the RDI
- Magnesium: 7% of the RDI
How to Make Tomato Juice:
- 2 fresh tomatoes, chopped
- 100 ml water
Blend until smooth, serve without added sugar. For a more palatable taste, consider adding a pinch of salt or a squeeze of lime.
Ringkasan
Maintaining balanced blood sugar levels is crucial, especially for those at risk of diabetes. Incorporating healthy juices made from certain fruits and vegetables can be a delicious way to help regulate blood sugar due to their antioxidant and fiber content. The article highlights six juices, including bitter gourd, amla, spinach, pomegranate, carrot, and tomato, detailing their nutritional benefits and providing simple recipes for preparation.
Each juice offers unique advantages: bitter gourd and amla enhance insulin sensitivity, while spinach, pomegranate, carrots, and tomatoes contribute to stable blood sugar levels through their low glycemic index and rich nutrient profiles. These juices should be consumed without excessive added sugar to avoid spikes in blood sugar levels, making them a healthy addition to a balanced diet.