That's a lot of numbers. If you have diabetes or prediabetes, your care team will focus on specific numbers, such as your A1C (blood sugar over time). They'll also talk a lot about insulin and insulin sensitivity, which may throw people for a loop at first.
Back to numbers for a sec. People with diabetes (and some people with Type 2 diabetes) will also track their post-meal blood sugar and fasting glucose levels. The latter is usually taken first thing in the morning after a sleep-induced fast. Dr. Cheng notes that some people find it more challenging to control their fasting blood sugar.
Opting for a healthy breakfast (and taking your medication as prescribed by your doctor) can help you get your blood sugar under control, whether you have diabetes or not, but you likely consume more than food right when you wake up. Below, Cheng shares a great drink for insulin sensitivity, especially if plain old water isn't your idea of a good time.
The No. 1 Morning Drink for Insulin Sensitivity, Endocrinologist Says
Drinking water all day, every day, reigns supreme when it comes to insulin sensitivity (and your overall health). However, that can get a bit bland for some people. Thankfully, some delicious alternatives exist. "While water is truly the best beverage for overall health, if we're looking at other options, matcha is a compelling choice for the morning," Dr. Cheng explains.
"Matcha is a powdered form of green tea that has beneficial plant compounds, such as EGCG, which stands for epigallocatechin-3-gallate," Dr. Cheng explains. "It may help with improving cellular response and making cells more responsive to insulin, and inhibit carbohydrate absorption, reducing oxidative stress and inflammation."
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As great as all of the above sounds, Dr. Cheng emphasizes that drinking matcha alone will not improve or prevent insulin sensitivity.
Plus, matcha drinking can go sideways and cause your blood sugar to spike if you prepare it a certain way. Dr. Cheng suggests:
Making your own matcha so you can control the ingredients.Not adding sugar to matchaConsider adding cinnamon for flavorDrinking matcha with foods that are higher in protein and fiber helps balance your morning mealIf matcha isn't your jam, Dr. Chen shares that there are some excellent alternatives that can help with insulin sensitivity.
Apple cider vinegar/water dilution (Put 1 teaspoon of the vinegar in a large glass of water. "Drink the water afterwards to protect tooth enamel from the acidic vinegar," Dr. Cheng says.Cinnamon waterBlack coffee ("Avoid adding sugars and creamer as it adds calories," Dr. Cheng advises.)Other Tips for Insulin Sensitivity
Drinking matcha may help improve insulin sensitivity, especially in the morning, Dr. Cheng and research suggest. Yet, it's far from the only tool you need in your toolbox to keep your blood sugar in check and prevent (or manage) Type 2 diabetes. In fact, many of the tips below are more tried-and-true ways to keep your body's insulin use efficient.
Follow a healthy diet. Dr. Cheng suggests following a healthy diet rich in fiber and protein. Both of these nutrients increase satisfaction and keep you fuller for longer, so you're less likely to consume foods and drinks loaded with sugar (the type of protein may matter, though. The Mediterranean diet, which is high in lean and plant-based proteins (such as chicken and legumes instead of red meat), may provide protective benefits against Type 2 diabetes.Exercise. Dr. Cheng shares that exercise helps your muscles use energy, improving insulin sensitivity. The American Diabetes Association suggests getting 150 minutes of moderate-intensity exercise per week.Get a good night's sleep. Don't sleep on Zzzs. Dr. Cheng suggests logging 7 to 9 hours of sleep each night. Research links poor sleep to higher risks of diabetes.Up Next:
Related: This Is the #1 Sign of Good Metabolic Health, According to Endocrinologists
Sources:
Dr. Jennifer Cheng, DO, the chief of endocrinology at Hackensack Meridian Jersey Shore University Medical CenterDiabetes. CDC.The Role of Catechins in Regulating Diabetes: An Update Review. Nutrients.Therapeutic Potential of Quercetin in the Management of Type-2 Diabetes Mellitus. Life (Basel).Fiber: The Carb That Helps You Manage Diabetes. CDC.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. JOMES.Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. Nutrients.Weekly Exercise Targets. American Diabetes Association.The Link Between Sleeping and Type 2 Diabetes: A Systematic Review. Cureus.Hence then, the article about i m an endocrinologist and this is the best morning drink for insulin sensitivity was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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