Managing diabetes and high blood pressure begins with smart dietary choices, especially what you consume first thing in the morning. Certain foods and drinks can stabilize blood sugar, reduce blood pressure, and support overall health.
1. Warm Water with Lemon
- Why it helps: Lemon water helps detoxify the body, improve digestion, and provide vitamin C antioxidants.
- Impact on diabetes & BP: The polyphenols in lemon can enhance insulin sensitivity and support healthy blood pressure.
- Tip: Drink 1 glass of lukewarm water with half a squeezed lemon before breakfast.
2. Fenugreek Seeds or Powder
- Why it helps: Fenugreek is rich in soluble fiber, which slows glucose absorption in the gut.
- Impact: Helps regulate blood sugar spikes and improve insulin function.
- How to consume: Soak 1–2 teaspoons of fenugreek seeds overnight and eat them in the morning, or mix fenugreek powder in warm water.
3. Oats or Oatmeal
- Why it helps: Oats are high in fiber and beta-glucans, which help control blood sugar levels.
- Impact on BP: Regular oatmeal intake can reduce cholesterol and support heart health, indirectly helping blood pressure.
- Tip: Cook plain oats in water or low-fat milk; avoid added sugars.
4. green tea or Herbal Tea
- Why it helps: green tea is packed with antioxidants like catechins that improve metabolism and insulin sensitivity.
- Impact: Helps reduce blood sugar fluctuations and support healthy blood pressure.
- Tip: Drink it without sugar or artificial sweeteners on an empty stomach.
5. Soaked Almonds
- Why it helps: almonds are rich in magnesium, healthy fats, and fiber, which help regulate blood sugar and blood pressure.
- Tip: Soak 5–6 almonds overnight and eat them in the morning.
- Impact: Improves insulin response and keeps you full longer, reducing unhealthy snacking.
Bottom Line
Starting your day with these 5 foods and drinks on an empty stomach can significantly aid in controlling diabetes and blood pressure. Small daily habits like lemon water, fenugreek, oats, green tea, and soaked almonds can make a big difference in long-term health.
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The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk..jpg)
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