15 Ways To Maintain A Healthy Blood Sugar Level Naturally

We've all felt the negative effects of low blood sugar on our energy and mood, and it's never fun. When you consume too many sweets, for example. For a few moments, you're flying through the sky, as joyful as can be. Then there's the crash, which leaves you fatigued, irritable, and seeking another sweet pleasure.

Beyond being an energy-sapping inconvenience, unbalanced blood sugar can substantially damage your capacity to fulfill the demands of daily living, as well as wreaking havoc on your long-term health if it is continuously elevated.

Here's how to check if your blood sugar level is normal and how to maintain it healthily and successfully.

Symptoms that your blood sugar level is out of whack

Even if you believe you live a reasonably healthy lifestyle and have your blood sugar under control, not everyone is adept at recognizing the warning signals. When your blood sugar level isn't managed properly, hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) might occur as the amount increases and falls rapidly. This is a significant problem that necessitates medical treatment and has a number of negative consequences, including

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Sugar carb cravings

Weight gain

Headaches

Trouble concentrating

Mood swings or nervousness

Dry skin

Excessive thirst

Frequent urinate

Blurred vision

1. Eat a healthy, minimally processed diet.

Get rid of (most) packaged foods and focus on high-quality whole foods like vegetables, fruits, whole grains, legumes, nuts, seeds, and quality meats and fish as your first nutritional step toward a more balanced blood sugar level. Many processed foods are high in sugar, refined grains and carbohydrates, as well as artificial chemicals and flavorings, but poor in blood sugar-stabilizing fiber and protein.

It is, of course, necessary to be realistic. You definitely won't be able to entirely avoid packaged items, so focus on ones that are comprised primarily of whole foods, such as an energy bar with only nuts, seeds, and dried fruit listed on the label.

2. Eat a lot of fiber.

Nonstarchy, fiber-rich vegetables, fiber-rich fruit, and whole grains should make up the majority of your minimally processed diet. This is because fiber inhibits the digestion of carbs and the absorption of sugar, resulting in a more gradual rise in blood sugar levels after meals.

Leafy greens, Brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oats are all high in fiber.

3. Consume a large amount of high-quality protein.

Protein, like fiber, slows the release of insulin, resulting in a more gradual rise in blood sugar after a meal. It also has a higher filling power than any other nutrient. It's especially crucial to eat a protein-rich breakfast because it helps set the tone for the remainder of the day.

The quantity of protein you need in your diet is determined by a variety of circumstances, but for healthy adults, the standard suggestion is 0.8 to 1.0 gram per kilogram of body weight (55 to 68 grams per day for someone who weighs 150 pounds).

Wild-caught fish, grass-fed beef, and pasture-raised chicken and eggs are all good animal sources. If you're a vegetarian or vegan, don't worry; we've compiled a list of 54 plant-based protein sources for you.

4. Eat enough of healthful fats.

Fat, like fiber and protein, helps to keep blood sugar levels stable. Unsaturated fats, in particular, have been associated to reduced insulin resistance.

Simply avoid refined fats, such as trans fats, and processed vegetable oils, such as maize, soybean, and safflower oils, which can cause inflammation. Nuts, olive oil, ghee, coconut oil, avocado, and fatty seafood like salmon are all good sources of good fats to include in your diet.

5. Vary your carbohydrate intake.

Lowering your overall carbohydrate intake can help you maintain a healthy blood sugar level, but you don't have to eliminate them entirely (carbohydrates are still a vital source of energy for your body). Replace refined carbs like bread, white pasta, and sugar with fiber-rich, whole-food sources like whole grains, sweet potatoes, and fruit, which offer a variety of vitamins, minerals, and antioxidants that are beneficial to your health.

6. Eat a variety of foods.

Each meal should include some protein, fiber, and healthy fat to help control blood sugar and appetite. Each of these nutrients helps to manage blood sugar on its own, but when combined, they're even more effective. A fantastic kale salad with avocado and a protein of choice is one of our favorites.

7. Add a greens powder to your diet.

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Greens powders are powdered versions of various vegetables and fruits that have been dried. Prebiotic fibers are sometimes included in specialty greens blends. These blood sugar-friendly superfood vegetables and slow carbohydrates are high in antioxidants.

If you have trouble sticking to salads or want to increase your vegetable intake, greens powders can help you get your greens and keep your blood sugar in check. In fact, adding a vegetable powder to a high-carbohydrate diet helped buffer the short-term glucose and insulin response, according to one study.

8. Eat more substantial meals earlier in the day.

The deadliest enemy of your blood sugar is a large, late-night meal. Because our systems become more insulin resistant as the day progresses, a meal eaten in the evening will result in a higher blood sugar increase than one eaten in the morning.

As a result, many nutritionists recommend front-loading your meals, which means eating larger meals earlier in the day and a smaller dinner at least three hours before night.

9. Get more sleep and experience less stress.

Both sleep loss and stress can boost blood sugar levels by increasing the stress hormone cortisol. Aim for seven to nine hours of sleep per night, and incorporate stress-relieving activities like exercise, meditation, or yoga into your routine.

According to one study, nursing students who practiced meditation and yoga after meals had lower blood sugar increases.

10. Make sure you drink plenty of water.

Water aids the kidneys in flushing out excess blood sugar through the urine. People who drank more water had a lower risk of getting hyperglycemia, according to one study (high blood sugar).

You can't seem to get enough liquid? Is it possible that water is simply too bland for your taste buds? Try this R.D.'s favorite hydration tips.

11. Exercise on a regular basis.

Because your muscles require blood glucose for fuel, when you execute that strength training regimen, you're assisting in the movement of blood sugar from the bloodstream into the muscles, where it is then burned. This will help you maintain a healthy blood sugar level and improve insulin sensitivity over time (i.e., how well your cells are able to absorb glucose from the blood and use it for energy).

Because intense activity might temporarily elevate blood sugar, if you have trouble controlling your blood sugar, it's best to start slowly (think walking, jogging, or yoga) and work your way up.

12. Add a shot of apple cider vinegar to your drink.

Although swigging apple cider vinegar before a meal may not sound pleasant, it may help keep your blood sugar in check. According to several studies, drinking ACV lowered post-meal blood sugar levels in healthy people by almost half. The assumption is that acetic acid, a component of vinegar, hinders the bloodstream's conversion of carbs to sugar. Mix a spoonful or two in a glass of water instead than drinking it straight—it will burn!

13. Finish with a sprinkling of cinnamon.

Cinnamon's blood sugar-stabilizing properties have received varied reviews, and it may not be a miracle spice. However, if you add it to an already healthy diet, it can have a minor advantage, especially if you consume a lot of it (more than just a teaspoon). Cinnamon may improve healthy blood sugar levels by enhancing insulin sensitivity, or making insulin more efficient at transporting glucose into cells, according to several research. Sprinkle it on top of porridge or add it to low-sugar smoothies (just be sure to opt for Ceylon cinnamon if you use it regularly). Plus, it's scrumptious!

14. Consume foods that are high in magnesium.

Magnesium appears to be especially important for keeping blood sugar levels in check and boosting insulin sensitivity. Magnesium has a part in more than 300 metabolic activities in the body, so eating plenty of magnesium-rich foods like spinach and Swiss chard, pumpkin seeds, almonds, black beans, dark chocolate, and avocado is a good idea in general.

While you're at it, eat some chromium-rich foods like broccoli, barley, and oats. The combined effects of chromium and magnesium were found to be more beneficial than each mineral alone in one investigation. To support appropriate levels, you can also take a magnesium supplement.

15. Take a probiotic supplement.

Probiotics are a well-known supplement for improving intestinal health, but they can also help with blood sugar control. People who followed the heart-healthy DASH diet and also took probiotics had lower fasting blood sugar and hemoglobin A1C levels, according to a small study (a marker for testing longer-term blood sugar levels).

Add healthy, probiotic-rich foods to your diet, such as kefir, plain yogurt, sauerkraut, kimchi, or even a little low-sugar kombucha, in addition to taking a quality probiotic supplement. Eat plenty of prebiotic foods like fiber-rich leafy greens and vegetables to help probiotic bacteria grow.

The bottom line: Maintaining a healthy blood sugar level requires a whole-body approach.

There is no such thing as a "magic bullet" meal, pill, or training session. Start eating a minimally processed diet rich in fiber, protein, healthy fats, and high-quality carbohydrates to maintain a healthy blood sugar level (and keep it balanced for life). Exercise on a regular basis; be hydrated and well-rested; experiment with meal composition; and try out research-backed superfoods and supplements.