14 Simple Natural Ways to Reduce Blood Sugar
Blood sugar levels may be lowered by regular exercise, stress management, and a diet rich in fibre and probiotics. These lifestyle changes, however, do not take the place of medical care for metabolic diseases like diabetes.
Insulin, which enables your cells to use the sugar in your blood, is typically produced by your body to control blood sugar levels. However, hyperglycemia (high blood sugar) can result from a number of causes that affect blood sugar regulation.
Because diabetes can cause life-threatening complications and damage to limbs, blood sugar control is particularly crucial for those who have the disease.
Here are 14 simple, scientifically supported methods for lowering blood sugar levels naturally.
Because diabetes can cause life-threatening complications and damage to limbs, blood sugar control is particularly crucial for those who have the disease.
Here are 14 simple, scientifically supported methods for lowering blood sugar levels naturally.
Move and workout all day long.
You can improve your insulin sensitivity and control your weight with regular exercise and physical activity. Your cells can use the glucose in your bloodstream more efficiently if you have increased insulin sensitivity.
Additionally, exercise facilitates the usage of blood sugar by your muscles for contraction and energy.
Consider regularly monitoring your blood sugar levels before and after exercise if you struggle to control it. This will prevent your blood sugar levels from rising or falling too high and teach you how your body reacts to certain activities.
Additionally, exercise facilitates the usage of blood sugar by your muscles for contraction and energy.
Consider regularly monitoring your blood sugar levels before and after exercise if you struggle to control it. This will prevent your blood sugar levels from rising or falling too high and teach you how your body reacts to certain activities.
If you struggle to find extra time to work out during the week, you can still benefit from shorter workouts. For instance, set a goal of 150 minutes per week by exercising for 10 minutes three times a day for five days.
Additionally, so-called "exercise snacksTrusted Source" assist guard against the harm that lengthy periods of sitting might cause. By eating exercise snacks, you can take short breaks from sitting for a few minutes per half hour. Light walking and basic resistance exercises like leg lifts and squats are some suggested workouts.
Other beneficial workouts consist of:
- brisk walkingÂ
- weightlifting
- Running,Â
- biking,Â
- dancing,Â
- swimming,Â
- jumping jacks,Â
- half squats,Â
- Â trekking
A life of inactivity is superior to any activity that gets you moving, no matter how intense.
Control the amount of carbohydrates you consume.
Your blood sugar levels are significantly influenced by the carbohydrates you consume. Carbs are broken down by your body into sugars, primarily glucose. Insulin then aids in its storage and utilisation by your body for energy.
Blood glucose levels may rise as a result of this process failing when you consume too many carbohydrates or have issues with insulin function.
For this reason, the American Diabetes Association advises diabetics to control their carbohydrate intake by keeping track of their daily carbohydrate requirements and counting them.
You can improve your blood sugar control by properly planning your meals with the aid of carb counting.
Blood sugar levels are lowered and spikes are avoided with a low-carb diet.
It's critical to understand the distinction between low-carb and no-carb diets.
Blood glucose levels may rise as a result of this process failing when you consume too many carbohydrates or have issues with insulin function.
For this reason, the American Diabetes Association advises diabetics to control their carbohydrate intake by keeping track of their daily carbohydrate requirements and counting them.
You can improve your blood sugar control by properly planning your meals with the aid of carb counting.
Blood sugar levels are lowered and spikes are avoided with a low-carb diet.
It's critical to understand the distinction between low-carb and no-carb diets.
You can (and should) consume some carbohydrates while keeping an eye on your blood sugar levels. Prioritising carbohydrates from whole grains and unprocessed sources, however, helps lower blood sugar levels and offers more nutritious benefit.
Increase your consume of fibre.
Fibre promotes a more gradual rise in blood sugar levels by slowing the digestion of carbohydrates and the absorption of sugar.
Fibre comes in two varieties: soluble and insoluble.
Although both are significant, it has been demonstrated that soluble fibre improves blood sugar regulation, whilst insoluble fibre does not.
Your body's capacity to control and reduce blood sugar levels can be enhanced by eating a diet rich in fibre. You may be able to better manage type 1 diabetes with this.
Fibre comes in two varieties: soluble and insoluble.
Although both are significant, it has been demonstrated that soluble fibre improves blood sugar regulation, whilst insoluble fibre does not.
Your body's capacity to control and reduce blood sugar levels can be enhanced by eating a diet rich in fibre. You may be able to better manage type 1 diabetes with this.
Among the foods high in fibre are:
- fruits,
- veggies,
- legumes,Â
- whole grains
About 25 grammes of fibre per day for women and 35 grammes for men are advised by the Trusted Source. This equates to roughly 14 grammes per 1,000 calories.
Stay hydrated. Â
You may be able to maintain healthy blood sugar levels by drinking adequate water. It keeps you from being dehydrated and aids in the kidneys' removal of extra sugar through urine.
One review from 2021People who drank more water were less likely to acquire high blood sugar levels, according to observational studies from a reliable source.
Regular water consumption can lower blood sugar, refresh the blood, and lower the risk of diabetes.
For hydration, remember that water and other calorie-free beverages are preferable. It's best to stay away from sugar-sweetened foods since they can increase blood sugar, cause unintended weight gain, and boost the risk of diabetes.
One review from 2021People who drank more water were less likely to acquire high blood sugar levels, according to observational studies from a reliable source.
Regular water consumption can lower blood sugar, refresh the blood, and lower the risk of diabetes.
For hydration, remember that water and other calorie-free beverages are preferable. It's best to stay away from sugar-sweetened foods since they can increase blood sugar, cause unintended weight gain, and boost the risk of diabetes.
Use portion control.
You can control your calorie intake and keep your weight in check by controlling how much you consume.
Therefore, it has been demonstrated that controlling weight lowers the risk of type 2 diabetes and supports appropriate blood sugar levels.
Blood sugar surges can also be avoided by keeping an eye on your serving sizes.
Portion sizes can be controlled by:
Therefore, it has been demonstrated that controlling weight lowers the risk of type 2 diabetes and supports appropriate blood sugar levels.
Blood sugar surges can also be avoided by keeping an eye on your serving sizes.
Portion sizes can be controlled by:
- Using smaller plates,Â
- measure and weigh your food while eating slowly.
- Steer clear of eateries that provide huge quantities or all-you-can-eat
- using a meal-tracking smartphone app to keep a food log,Â
- reviewing food labels,Â
- verifying the serving amounts of each itemÂ
Make low-glycemic dietary choices.
The glycaemic index (GI) gauges how quickly carbohydrates are absorbed by your body and how quickly they break down after digestion. This influences the rate at which your blood sugar levels increase.
On a scale of 0 to 100, the GI assigns foods low, middle, and high GI scores. Foods classified as low GI have a value of 55 or lower.reliable source. Blood sugar levels in diabetics may be lowered by regularly consuming low-GI meals.
On a scale of 0 to 100, the GI assigns foods low, middle, and high GI scores. Foods classified as low GI have a value of 55 or lower.reliable source. Blood sugar levels in diabetics may be lowered by regularly consuming low-GI meals.
Foods with a low to moderate GI include, for instance:
- Greek yoghurt with bulgur grains and no added sugar
- Whole wheat pasta
- legumes
- beans,
- lentils
- oats,
- non-starchy veggies
Additionally, incorporating healthy fats or protein into your plate reduces the likelihood of blood sugar increases following a meal.
It is advisable to concentrate on the overall quality of the meal rather than removing or adding particular food groups.
It is advisable to concentrate on the overall quality of the meal rather than removing or adding particular food groups.
Control your stress levels.
Blood sugar levels can be impacted by stress. Your body releases the hormones cortisol and glucagon while you're under stress, which raises your blood sugar levels.
Some methods for managing stress include:
- Work out
- mindfulness
- meditation
- deep breathing
- journaling as well as crafts and art
- psychoanalysis
- Your preferred pastimes
For those with persistent diabetes undergoing medical treatment, exercises and relaxation techniques like yogaTrusted Source and mindfulness-based stress reductionTrusted Source may also assist address insulin secretion issues.
Monitor your blood sugar levels.
You can better control your blood glucose levels by keeping an eye on them. You may perform this at home with a glucometer, which is a portable blood glucose meter. You can talk to a doctor about this option.
By keeping track, you can decide whether to modify your prescription or meals. It also teaches you how your body responds.
Consider taking daily measurements and recording the results in a log. Additionally, monitoring your blood sugar in pairs might be more beneficial. For instance, before and two hours after eating, or before and after working out.
Instead of completely abandoning your favourite meals, this can help you determine whether you need to make little adjustments to a meal if it causes your blood sugar to jump.
By keeping track, you can decide whether to modify your prescription or meals. It also teaches you how your body responds.
Consider taking daily measurements and recording the results in a log. Additionally, monitoring your blood sugar in pairs might be more beneficial. For instance, before and two hours after eating, or before and after working out.
Instead of completely abandoning your favourite meals, this can help you determine whether you need to make little adjustments to a meal if it causes your blood sugar to jump.
Some changes include reducing them to a handful or replacing a starchy side with non-starchy vegetables.
Consume foods high in magnesium and chromium.
Micronutrient deficits, such as those in magnesium and chromium, have been connected to diabetes and elevated blood sugar levels (Trusted Source).
Chromium plays a role in the metabolism of fat and carbohydrates. It might improve the way insulin works, which would help control blood sugar.
Chromium plays a role in the metabolism of fat and carbohydrates. It might improve the way insulin works, which would help control blood sugar.
Foods high in chromium include:
- Whole grains like barley
- meat,
- poultry,Â
- and turkey;
- fruits and vegetables like apples, almonds, and green beans
Foods high in chromium include:
- Whole grains like barley
- Â meat, poultry, and turkey;
- Â fruits and vegetables like apples, almonds, and green beans
The mechanisms underlying this suggested relationship are not fully understood, yet. Further investigation is required.
Magnesium also helps control blood sugar levels. Magnesium-rich diets are linked to a markedly lower risk of developing diabetes.
On the other hand, individuals with diabetes who have low magnesium levels may develop insulin resistance and reduced glucose tolerance.
If you currently consume a lot of foods high in magnesium and your blood magnesium levels are sufficient, you probably won't benefit from taking supplements.
Magnesium also helps control blood sugar levels. Magnesium-rich diets are linked to a markedly lower risk of developing diabetes.
On the other hand, individuals with diabetes who have low magnesium levels may develop insulin resistance and reduced glucose tolerance.
If you currently consume a lot of foods high in magnesium and your blood magnesium levels are sufficient, you probably won't benefit from taking supplements.
Foods high in magnesium include:
- dark greens with leaves
- Seeds of pumpkin and squash
- Whole grains of tuna
- Dark chocolate,Â
- avocados,
- bananas,
- beans
Foods labelled as "medical" should be handled with caution.
It is recognised that a variety of foods and plants have therapeutic qualities. However, due to small sample sizes or a lack of human research, the quality of the data regarding these chemicals is poor. As a result, it is impossible to provide firm suggestions for their application.
Among the foods marketed as having anti-diabetic properties are
A 2014 article (Trusted Source) claims that apple cider vinegar can lower blood sugar levels by postponing the stomach's emptying after a meal. Apple cider vinegar also decreased blood sugar surges in mice, according to a 2020 study Trusted Source. The authors came to the conclusion that people who consume a lot of calories may be able to avoid metabolic diseases like diabetes by using apple vinegar.
Cinnamon: By increasing insulin sensitivity and delaying the digestion of carbohydrates in the digestive system, this spice is claimed to raise blood sugar levels (Trusted Source). This lessens the post-meal spike in blood sugar. However, further study is required.
Berberine: According to a Research Trusted Source, this substance reduces blood sugar by accelerating the breakdown of glucose by enzymes, encouraging the utilisation of sugar by your tissues, and boosting the synthesis of insulin. Further research is required.
Like the other items on this list, fenugreek seeds require further high-quality human studies, however there is some evidence that they may support blood sugar management (Trusted Source).
If you are currently using diabetes medications, it is important to consult your doctor before incorporating any of these foods into your diet because some herbal supplements may have adverse interactions with them.
Last but not least, unlike prescription drugs, supplements are not subject to FDA regulation. It's crucial to get supplements whose constituent composition and purity have been examined by a separate laboratory.
Last but not least, unlike prescription drugs, supplements are not subject to FDA regulation. It's crucial to get supplements whose constituent composition and purity have been examined by a separate laboratory.
Control your weight.
By staying within the weight range that your doctor has prescribed for your height and age, you can lower your chance of getting diabetes and maintain good blood sugar levels.
Research indicates that even a 5%Trusted Source decrease in body weight can help control blood sugar levels and lessen the need for diabetic medication if you are overweight or obese.
For instance, a person's blood sugar levels may significantly improve if they lose 10 to 14 pounds (4.5 to 6 kilogrammes) and weigh 200 pounds (91 kilogrammes).
Additionally, your HbA1c levels may improve if you lose more than 5% of your starting weight. These serve as markers of your blood sugar levels for the previous three months.
Research indicates that even a 5%Trusted Source decrease in body weight can help control blood sugar levels and lessen the need for diabetic medication if you are overweight or obese.
For instance, a person's blood sugar levels may significantly improve if they lose 10 to 14 pounds (4.5 to 6 kilogrammes) and weigh 200 pounds (91 kilogrammes).
Additionally, your HbA1c levels may improve if you lose more than 5% of your starting weight. These serve as markers of your blood sugar levels for the previous three months.
Increase your intake of nutritious snacks.
You may be able to prevent both high and low blood sugar levels by distributing your meals and snacks throughout the day. Additionally, snacking in between meals may lower your risk of type 2 diabetes.
Having smaller, more frequent meals throughout the day may help reduce blood sugar levels and enhance insulin sensitivity. HbA1c readings may also be lowered by eating smaller meals and nutritious snacks throughout the day, which would show reductions in blood sugar levels during the preceding three months.
Having smaller, more frequent meals throughout the day may help reduce blood sugar levels and enhance insulin sensitivity. HbA1c readings may also be lowered by eating smaller meals and nutritious snacks throughout the day, which would show reductions in blood sugar levels during the preceding three months.
Consume meals high in probiotics.
Improved blood sugar management is one of the many health advantages of probiotics, which are beneficial bacteria. In individuals with type 2 diabetes, probiotics may reduce insulin resistance, HbA1c, and fasting blood sugar.
It's interesting to note that a 2016 study discovered that blood sugar benefits are more pronounced in those who take numerous probiotic species for at least eight weeks.
It's interesting to note that a 2016 study discovered that blood sugar benefits are more pronounced in those who take numerous probiotic species for at least eight weeks.
Fermented foods that are high in probiotics include:
- yoghurtÂ
- provided that it is labelled as containing live
- active cultures.
- tempeh sauerkraut kimchi with kefir
Certain lifestyle practices, like controlling weight, stress, and sleep quality, as well as placing an emphasis on exercise and water, are necessary to control blood sugar levels. Nevertheless, dietary decisions account for some of the biggest gains.
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