High blood sugar occurs when your body can’t efficiently transport the sugar from the blood into the cells.
When not tested, this can lead to diabetes.
A 2012 study reported that 12% to 14% of adults in the United States had type 2 diabetes, while 37% to 38% were classified as pre-diabetics.
This means that 50% of all adults in the United States have diabetes or pre-diabetes.
Here are 15 easy ways to naturally lower blood sugar levels:
1. Exercise regularly
Regular exercise can help you lose weight and increase insulin sensitivity.
Increased sensitivity to insulin means that your cells can better use the sugar available in your bloodstream.
Exercise also helps your muscles use blood sugar for energy and improve muscle contraction.
If you have problems with blood sugar control, you should check your levels routinely. This will help you learn how to respond to different activities and keep your blood sugar levels from getting too high or too low.
Good forms of exercise include weight lifting, brisk walking, running, cycling, dancing, walking, swimming and more.
Conclusion: Exercise increases insulin sensitivity and helps your muscles get the sugars in your blood. This can lead to lower blood sugar levels.
2. Control your carbohydrate intake
Your body turns carbohydrates into sugars (mostly glucose) and then insulin moves them into cells.
When you eat too many carbs or have problems with insulin function, this process fails and blood glucose levels rise.
However, there are several things you can do about it.
The American Diabetes Association (ADA) recommends controlling carbohydrate intake or using a food exchange system.
Some studies find that these methods can also help you plan your meals properly, which can further improve blood sugar control.
Many studies have also shown that a low-carb diet helps lower blood sugar levels and avoid peaks.
What’s more, a low-carb diet can help control blood sugar levels over the long term.
You can read more in this article on healthy eating for low-carb diabetes.
Conclusion: Carbohydrates are broken down into glucose, which increases blood sugar levels. Reducing carbohydrate intake can help control blood sugar.
3. Increase your fiber intake
Fiber reduces carbohydrate digestion and sugar absorption. For these reasons, it promotes a more gradual increase in blood sugar levels.
Also, the type of fiber you ingest can play a role.
There are two kinds of fiber: insoluble and soluble. Although both are important, soluble fiber specifically has been shown to promote lower blood sugar levels.
Additionally, a high-fiber diet can help manage type 1 diabetes by improving blood sugar control and reducing low blood sugar.
Foods that are high in fiber include vegetables, fruits, legumes and whole grains.
The recommended daily intake of fiber is approximately 25 grams for women and 38 grams for men. That’s about 14 grams per 1,000 calories.
Conclusion: Eating enough fiber can help control blood sugar, and soluble fiber is the most effective.
4. Drink water and stay hydrated
Drinking enough water can help keep your blood sugar levels within healthy limits.
In addition to preventing dehydration, it helps your kidneys drain excess sugar from the blood through the urine.
An observational study showed that people who drink more water had a lower risk of developing high blood sugar levels.
Drinking water regularly rehydrates the blood, lowers blood sugar levels and reduces the risk of diabetes.
Keep in mind that water and other non-caloric beverages are best. Sugar-sweetened beverages raise glucose, promote weight gain, and increase the risk of diabetes.
Conclusion: Staying hydrated can lower blood sugar levels and help prevent diabetes. Water is best.
5. Implement portion control
Portion control helps regulate calorie intake and can lead to weight loss.
Therefore, controlling your weight promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes.
Monitoring portion sizes also helps reduce calorie intake and subsequent blood sugar spikes.
Here are some helpful tips for portion control:
- Measure and weigh the portions.
- Use smaller plates.
- Avoid restaurants with all-you-can-eat menus.
- Read food labels and check portion sizes.
- Keep a food diary.
- Eat slowly.
Conclusion: The more control you have over portion sizes, the better control you will have over your blood sugar levels.
6. Choose foods with a low glycemic index
The glycemic index was developed to test the body’s blood sugar response to foods containing carbohydrates.
Both the amount and type of carbohydrates determine how a meal affects blood sugar levels.
Eating foods with a low glycemic index has been shown to reduce blood sugar levels in the long term in type 1 and type 2 diabetics.
Although the glycemic index of food is important, the amount of carbohydrates consumed is also important.
Foods with a low glycemic index include shellfish, meat, eggs, cereals, barley, beans, lentils, legumes, sweet potatoes, corn, sweet potatoes, most fruits and non-starchy vegetables.
Conclusion: It is important that you choose foods with a good low glycemic index and that you control your general carbohydrate intake.
7. Controls stress levels
Stress can affect your blood sugar levels.
Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to increase.
One study showed that exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels in students.
Exercise and relaxation methods such as yoga and mindfulness-based stress reduction can also correct the problems of insulin secretion in chronic diabetes.
Conclusion: Controlling stress levels through exercise and relaxation methods such as yoga will help you level your blood sugar.
8. Monitor your blood sugar levels
“What is measured is controlled”.
Testing and monitoring blood glucose levels can also help you control them.
For example, keeping a record helps you determine if you need to adjust your meals or medications.
It also helps you determine how your body reacts to certain foods.
Try to measure your levels every day and keep a record of the figures in a diary.
Conclusion: Checking your sugars and keeping a diary will help you adjust your food and medication to lower your sugar levels.
9. Get enough good sleep
Getting enough sleep feels wonderful and is necessary for good health.
Poor sleep habits and lack of rest also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain.
Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both play an important role in blood sugar control.
Besides, sleeping well is as much about quantity as it is about quality. It’s better to get enough high-quality sleep every night.
Conclusion: Sleeping well maintains blood sugar control and promotes healthy weight. Poor sleep can disrupt important metabolic hormones.
10. Eat foods rich in chromium and magnesium
High blood sugar and diabetes are also linked to micronutrient deficiencies.
Examples include chromium and magnesium deficiencies.
Chromium is found in carbohydrates and fat metabolism. It also helps control blood sugar levels; lack of chromium can predispose you to carbohydrate intolerance.
However, the mechanisms behind this are not fully known. Studies also report mixed findings.
Two studies of patients with diabetes showed that chromium had benefits for long-term blood sugar control. However, another study showed no benefit.
Chromium-rich foods include egg yolks, whole grain products, high bran cereals, coffee, nuts, peas, broccoli and meat.
Magnesium has also been shown to benefit blood sugar levels, and magnesium deficiency has been linked to an increased risk of developing diabetes.
In one study, people with the highest magnesium intake had a 47% lower risk of becoming diabetic.
However, if you’ve already eaten enough magnesium-rich foods, then you probably won’t benefit from supplements.
Foods rich in magnesium include dark green leaves, whole grains, fish, dark chocolate, bananas, avocados and beans.
Conclusion: Eating foods rich in chromium and magnesium regularly can help prevent deficiencies and reduce blood sugar problems.
11. Taste the apple vinegar
Apple vinegar has many health benefits.
It promotes lower levels of fasting blood sugar, possibly by decreasing its production by the liver or increasing its use by cells.
What’s more, studies show that vinegar significantly influences your body’s response to sugars and improves insulin sensitivity.
To incorporate apple vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water.
However, it is important to check with your doctor before taking apple vinegar if you are taking medicines that lower blood sugar.
Conclusion: Adding apple vinegar to your diet can help your body in many ways, including lowering blood sugar levels.
12. Experiment with cinnamon extract
Cinnamon is known to have many health benefits.
One of these is that it has been shown to improve insulin sensitivity by lowering resistance at the cellular level.
Studies show that cinnamon can also lower blood sugar levels by up to 29%.
This decreases the breakdown of carbohydrates in the digestive tract, which moderates the increase in blood sugar after a meal.
Cinnamon also acts similarly to insulin, although at a much slower rate.
An effective dose is 1-6 grams of cinnamon per day, or approximately 0.5-2 teaspoons.
However, definitely don’t take any more of that, as too much cinnamon can be harmful. If you want to try, Amazon has a good selection available.
Conclusion: Cinnamon has been shown to reduce fasting blood sugar levels and improve insulin sensitivity.
13. Try the berberine
Berberine is an active component of a Chinese herb that has been used to treat diabetes for thousands of years.
Berberine has been shown to help lower blood sugar and improve the breakdown of carbohydrates for energy.
In fact, berberine can be as effective as some medications in lowering blood sugar. This makes it one of the most effective supplements for those with diabetes or pre-diabetes.
However, many of the mechanisms behind their effects are still unknown.
Additionally, it can have some side effects. Diarrhea, constipation, flatulence, and abdominal pain have been reported.
A common dosing protocol for berberine is 1,500 mg per day, taken before meals in 3 doses of 500 mg.
You can read more about this impressive supplement here: Berberine – The most effective supplement in the world?
Conclusion: Berberine works well to lower blood sugar levels and can help manage diabetes. However, it can have some digestive side effects.
14. Eat fenugreek seeds
Fenugreek seeds are a great source of soluble fiber, which can help control blood sugar levels.
Many studies have shown that fenugreek can effectively lower blood sugar in diabetics. It also helps reduce glucose and helps improve glucose tolerance.
Although not as popular, fenugreek can easily be added to baked goods to help treat diabetes. You can also use fenugreek flour or make it into tea.
Fenugreek seeds are also considered one of the safest herbs for diabetes.
The recommended dose of fenugreek seeds is 2-5 grams per day. If you want to try, Amazon has a wide selection available.
Conclusion: Consider testing the fenugreek seeds. They are easy to add to your diet and can help regulate blood glucose levels.
15. Lose some weight
It’s simple, maintaining a healthy weight will improve your health and prevent future complications.
Weight management also promotes healthy blood sugar levels and has been shown to reduce your risk of developing diabetes.
Even a 7% reduction in body weight can lower your risk of developing diabetes by up to 58%, and it seems to work even better than the medication.
Moreover, this reduction in risk can be maintained over the years.
You should also be aware of your waistline, as it is possibly the most important weight-related factor in calculating your risk of diabetes.
A measurement of 35 inches (88.9 cm) or more for women and 40 inches (101.6 cm) or more for men is associated with an increased risk of developing insulin resistance, high blood sugar levels, and type 2 diabetes.
Having a healthy waist measurement can even be more important than your overall weight.
Conclusion: Maintaining a healthy weight and waist will help you control your blood sugar levels and lower your risk of developing diabetes.
Be sure to check with your doctor before making lifestyle changes or trying new supplements.
This is particularly important if you have problems with blood sugar control or if you are taking medication to lower your levels.
Having said that, if you are diabetic or have problems with blood sugar control, then you should start doing something about it, as soon as possible.
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