High Acid Foods That Lower Your Blood Glucose Levels
Several studies have shown that a realistic amount of vinegar or lemon juice, in the form of salad dressing, consumed with a mixed meal, lowers blood sugar levels significantly.
Physiologists have known for a long time that high acid foods slow down stomach emptying; the surprise, however, is how little is needed to reduce blood glucose levels.
For example, studies have shown that 4 teaspoons of vinegar in a vinaigrette dressing (4 teaspoons vinegar and 8 teaspoons oil) taken with an average meal, lowered blood glucose by as much as 30 percent.
These findings have important implications for people with diabetes or people at risk of diabetes who may have Syndrome X, where impaired glucose tolerance is a major risk factor.
The effect appears to be related to the acidity because other acids such as lactic acid and propionic acid have also shown to lower blood glucose levels. Lemon juice is just as powerful as vinegar and works just as well. Having vinaigrette made with lemon or vinegar and extra virgin olive oil on a side salad with your meal is a great habit to help lower your glucose levels.
Lactic acid fermentation
In industry, lactic acid fermentation is performed by Lactobacillus bacteria, among others. Lactic acid is found primarily in sour milk products, such as yogurt, kefir, and some cottage cheeses.
The presence of lactic acid, produced during the lactic acid fermentation is responsible for the sour taste and for the improved microbiological stability and safety of the food. It gives the sour taste to dairy products such as cheese, yoghurt and kefir. Lactic acid fermentation also gives the sour taste to fermented vegetables such as traditionally cultured sauerkraut, pickles and sourdough breads.
Yogurt is made by fermenting milk with friendly bacteria, mainly Lactobacillus. Yogurt fermentation was probably started by accident by some Balkan tribes thousands of years ago and remained mainly a food of Eastern Europe until the 1900s, when the biologist Mechnikov came up with the theory that lactobacillus bacteria in yogurt are responsible for the unusually long lifespans of the Bulgar people.
The milk sugar or lactose is fermented by these bacteria to lactic acid which causes the characteristic curd to form. The acid also restricts the growth of food poisoning bacteria. During the yogurt fermentation some flavors are produced, which give yogurt its characteristic flavor.
Sourdough bread is made with dough that contains a lactobacillus culture and yeast. Because this type of bread contains both lactic and propionic acids produced by the natural fermentation of starch and sugars of the yeast, it causes a decrease in the rate of absorption into the blood stream lowering its Glycemic index to 53 and its glycemic load to 10.
Additional benefits of lactic acid fermentation
Lactic acid fermentation has a few more benefits besides lowering blood sugar levels:
- It promotes better absorption of vitamins than raw milk or milk that has been pasteurized at ultra-high-temperature.
- Fermented dairy products enhance the level of folic acid, vitamin B6 (pyridoxine) and the B vitamins, riboflavin and biotin.
- Lactic acid fermentation decreases the activity of phytic acid, an acid present in grains. Phytic acid binds with minerals in the intestines preventing their full absorption. Since the process of souring grains reduces the amount of phytic acid, the lactic acid fermentation process actually enables your body to absorb more minerals from grains.
Acid in fruits
Acidic fruits will also help lower your blood glucose levels but the more sugar the fruit contains, the less likely you will see an effect because the two things will cancel each other out. Among acid fruits you find: oranges, grapefruit, pineapples, strawberries, pomegranates, kiwis, cranberries, sour apples, and sour cherries.
Final word
Including with your meals a side salad with vinaigrette made with lemon or vinegar and extra virgin olive oil will be an excellent contribution to your nutrition. Making acid fruits and foods such as yogurt, kefir and sourdough breads part of your diet will also be a great contribution to a healthy diet because in addition to help you lower your blood glucose levels, they will add many other benefits: an increase in the amount of antioxidants and enhancing the absorption of vitamins and minerals.
To your health!
Emilia Klapp, R.D.,B.S.
www.TheDiabetesClub.com
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