Mint is a herb that could potentially assist you in managing diabetes. This is how mint for diabetes can be used to keep your blood pressure levels under control!
Diabetes, a chronic disease characterized by high blood sugar (glucose) levels, occurs when your pancreas fails to produce sufficient insulin, thus leading to high blood sugar levels. Over time, this can cause substantial damage to multiple bodily systems, particularly nerves and blood vessels. According to the World Health Organisation (WHO), diabetes directly resulted in 1.5 million deaths in 2019, with 48% of these deaths happening before the age of 70 globally. While there is no cure for diabetes, it can be managed effectively. Keeping blood glucose levels under control requires a balanced, healthy diet, and mint or peppermint is one of the herbs frequently recommended to be incorporated into a diabetic diet. It’s important, however, to be mindful of some key considerations when making use of mint for diabetes.
What is mint?
Mint, also referred to as pudina, is a herbaceous plant known for its pleasant taste and scent. It falls under the genus Mentha and is widely used for medicinal and culinary purposes. Whether fresh or dried, mint leaves are typically used in teas, cocktails, desserts, and various dishes to impart a cooling sensation and distinct flavor.
Also read: My mom recommends drinking mint water for weight loss
What makes mint healthy?
Mint leaves hold a range of nutrients, including vitamins A and C and minerals like calcium and magnesium, providing an array of health advantages. They are high in iron, potassium, and manganese which contribute to improved digestion and brain health. Mint’s potential antioxidant and anti-inflammatory properties aid in protecting the body against oxidative stress, which is cell damage caused by free radicals, as found by a study published in Food Production, Processing, and Nutrition.
![Mint Mint](https://images.healthshots.com/healthshots/en/uploads/2024/04/03162238/mint-2-370x207.jpg)
How can mint help with diabetes?
Mint has a host of benefits that can lower the risk of diabetes development and assist those already with the condition.
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1. Abundant in antioxidants
“Mint holds rosmarinic acid and flavonoids, which can help to regulate blood sugar levels by raising insulin sensitivity and reducing glucose absorption. Furthermore, its antioxidants like vitamin C aid in combating oxidative stress and inflammation in diabetic patients,” says Deepika Jayaswal, a dietitian and nutritionist. In addition to this, the natural aroma and flavor of mint can make food more palatable without requiring additional sugars, making it a healthier choice for those monitoring their carbohydrate consumption.
2. High in fibre
With its high fibre content, mint can be exceptionally beneficial for diabetic individuals. It aids in blood sugar regulation by decelerating sugar absorption in the bloodstream, thereby preventing sudden spikes and crashes. Moreover, its anti-inflammatory components can help reduce inflammation related with diabetes complications. “Mint tea, particularly, has demonstrated hypoglycemic effects, possibly reducing post-meal blood sugar levels,” Jayaswal explains.
3. Stress reduction
Mint’s calming qualities can also help lower stress levels in diabetic individuals. Stress can elevate your blood sugar levels, making them harder to control, as per the University of California in San Francisco.
However, while mint and peppermint may be effective in lowering blood glucose levels, they should be used with caution if you are already on diabetes medication.
Potential side effects of mint for diabetes
While mint offers potential benefits and is typically safe to consume in moderation, a few considerations need to be kept in mind. Large quantities or concentrated forms can lead to side effects. “Some of these might include heartburn, acid reflux, and possible allergic reactions,” says the expert. Additionally, mint-based supplements could interact with prescribed diabetic medications and potentially cause harmful side effects.
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Also read: 7 herbs that can naturally decrease blood glucose levels
![Diabetes check Diabetes check](https://images.healthshots.com/healthshots/en/uploads/2023/06/09174410/Diabetes-10-370x207.jpg)
How to use mint to regulate blood glucose levels?
While consumption of mint can be refreshing, it must be used sparingly and in diluted forms.
1. Using fresh mint leaves as garnish in salads, smoothies, or fruit bowls not only lends a burst of flavor but also garners nutritional benefits.
2. Fresh or dried mint leaves can be used to brew herbal tea which can be sweetened using a natural sweetener like stevia.
3. Regular water can be mixed with mint leaves alongside lemon or cucumber slices for a cool and invigorating drink.
While mint may aid in diabetes risk reduction, it’s advisable to consult with your healthcare professional before adding mint to your diet if you have been diagnosed with diabetes.
Mint is a herb that could potentially help you manage diabetes. Here’s how you can use mint for diabetes to keep your blood pressure levels in control!
Diabetes is a chronic disease that happens when your blood sugar (glucose) is too high. It develops when your pancreas does not make enough insulin, keeping blood sugar levels high. Over time, it can result in significant damage to various bodily systems, notably the nerves and blood vessels. In 2019, diabetes directly contributed to 1.5 million deaths, with 48 percent of those deaths occurring before the age of 70 globally, according to the World Health Organisation (WHO). While diabetes cannot be cured, it can be managed. To keep blood sugar levels in check, eating a healthy diet is vital and mint or peppermint is one such herb that is often recommended to be included in a diabetes diet. While using mint for diabetes can be beneficial, before you use it, there’s something you should know.
What is mint?
Mint, also known as pudina, is a fragrant herbaceous plant known for its refreshing taste and aroma. It belongs to the genus Mentha and is commonly used for culinary and medicinal purposes. Mint leaves are often used fresh or dried in teas, cocktails, desserts, and some dishes for their cooling sensation and distinct flavour.
Also read: My mom says drinking mint water helps in weight loss
Why is mint healthy?
Packed with nutrients such as vitamins A and C, along with minerals such as calcium and magnesium, mint leaves offer several health benefits. It is rich in iron, potassium, and manganese, which help improve digestion and brain function. Thanks to its potential antioxidant and anti-inflammatory properties, mint helps protect your body against oxidative stress, a type of damage to cells caused by free radicals, according to a study published by Food Production, Processing, and Nutrition.
![Mint Mint](https://images.healthshots.com/healthshots/en/uploads/2024/04/03162238/mint-2-370x207.jpg)
What are the benefits of mint for diabetes?
Mint offers several benefits that may help reduce the risk of developing diabetes and support those already living with the condition.
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1. Packed with antioxidants
“Mint contains rosmarinic acid and flavonoids, which can help regulate blood sugar levels by improving insulin sensitivity and reducing glucose absorption. Moreover, mint is rich in antioxidants such as vitamin C, which can help fight oxidative stress and inflammation in diabetic patients, says Deepika Jayaswal, a consultant dietitian and nutritionist. Additionally, mint’s natural aroma and flavour can enhance the taste of food without the need for added sugars, making it a healthier option for individuals watching their carbohydrate intake.
2. Rich in fibre
Mint can be particularly beneficial for those with diabetes due to Its high fibre content. It helps regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream, thus preventing spikes and crashes. Moreover, mint’s anti-inflammatory properties may also help reduce inflammation associated with diabetes complications. “Mint tea, in particular, has been shown to have hypoglycemic effects, potentially lowering blood sugar levels after meals,” explains Jayaswal.
3. Reduces stress
Mint has a calming effect that may also be beneficial for lowering the stress level in people with diabetes. Stress can raise your blood sugar levels and make them more difficult to control, according to the University of California in San Francisco.
While it is true that mint or peppermint may help lower blood sugar levels, it is not recommended to consume them if you are taking medication for diabetes. Let’s understand why.
Side effects of mint for diabetes
While mint provides potential benefits and is considered safe when used moderately, there are a few things to keep in mind. People can experience side effects if it is consumed in large quantities or in concentrated forms. “Some of these side effects include heartburn, acid reflux, and possible allergic reactions,” says the expert. Also, mint supplements may interact with medications prescribed for diabetes and can cause harmful side effects.
Select Topics of your interest and let us customize your feed.
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Also read: 7 herbs to lower blood sugar levels naturally
![Diabetes check Diabetes check](https://images.healthshots.com/healthshots/en/uploads/2023/06/09174410/Diabetes-10-370x207.jpg)
How to consume mint to manage blood sugar levels?
While consuming mint can be refreshing, care should be taken to consume it in small quantities and in diluted forms.
1. Garnishing salads, smoothies, or fruit bowls with fresh mint leaves not only gives a burst of flavour but also provides nutritional benefits.
2. Fresh or dried mint leaves can be used to make herbal tea that can be sweetened with a natural sweetener like stevia.
3. You can also mix mint leaves in regular water along with slices of lemon or cucumber for a cool and refreshing beverage.
While mint may help reduce the risk of diabetes, it is advised to consult your healthcare provider before introducing mint into your diet if you are diabetic.