Discover A Method To Support Healthy Blood Sugar Levels

14 Easy Ways to Lower Blood Sugar Levels Naturally

Diabetes and prediabetes are linked to hyperglycemia and sometimes high blood sugar. You have prediabetes when your blood sugar level is high but not high enough to be diagnosed as diabetes.

The hormone insulin, which enables your cells to use the blood sugar circulating, is typically produced by your body to control your blood sugar levels. As a result, insulin is crucial for maintaining blood sugar levels.

However, some circumstances can impede blood sugar control and result in hyperglycemia.

When your liver creates too much glucose, your body produces too little insulin, or your body cannot efficiently utilize insulin, these internal factors can contribute to high blood sugar levels. Insulin resistance is the name given to the latter.

Here are 14 easy and evidence-backed ways to naturally lower blood sugar levels:

1. Exercise regularly

You can maintain a healthy weight with regular exercise, improving insulin sensitivity.

Your cells can use the available sugar in your bloodstream more efficiently if your insulin sensitivity is increased.

Exercise also facilitates the utilization of blood sugar by your muscles for energy and contraction.

Consider routinely testing your blood sugar levels before and after exercise if you struggle to control it. This will prevent your blood sugar levels from becoming too high or low and help you learn how you react to certain activities.

Researchers also advise taking part in so-called "exercise snacks" to reduce blood sugar and prevent the harm that prolonged sitting might cause.

2. Manage your carb intake

Your body stores sugar, mainly glucose, after carbs are broken down. Insulin plays a role in this process.

This process fails when you consume too many carbohydrates or have insulin-related issues with insulin function, and blood glucose levels rise.

People with diabetes should count carbs to manage their carb intake, according to the American Diabetes Association (ADA).

You have a blood sugar management plan. It can help you plan your meals appropriately, some studies find.

It is crucial to understand that low-carb and no-carb diets are different.

Eating carbs while monitoring your blood sugar is still possible, but prioritizing whole grains over processed ones and refined carbs provides more nutritional value while helping lower your blood sugar levels.

Your blood sugar levels are raised when carbs are broken down into glucose, which happens when you eat them. Eating fewer carbs can assist with blood sugar regulation.

Because fiber slows down carbohydrate digestion and sugar absorption, blood sugar levels rise more slowly.

There are two types of fiber — soluble and insoluble.

Although both fiber types are essential, research has demonstrated that soluble fiber improves blood sugar management.

3. Eat more fiber

Eating a diet high in fiber can improve your body's ability to regulate blood sugar and minimize blood sugar lows, which could help you better manage type 1 diabetes.

Foods that are high in fiber include:

Eating enough fiber, which is about 18 grams for every 1,000 calories, is essential. To keep your weight and maintain decent health, you should consume about 25 grams of fiber daily.

Purpose of blood sugar management can be aided by eating plenty of fiber. Soluble dietary fiber appears more effective than insoluble fiber for this purpose.

Keeping your blood sugar levels within healthy ranges may be achieved by drinking enough water.

4. Drink water and stay hydrated

You may maintain healthy blood sugar levels by drinking enough water.

Additionally, avoiding dehydration aids the kidneys' ability to eliminate any extra sugar in the urine.

According to a study of observational studies, people who drank more water were less likely to experience high blood sugar levels.

Regular water consumption may rehydrate the blood, lower blood sugar levels, and lower the chance of developing diabetes.

Remember that the most extraordinary beverages are water and others with no calories. Avoid sugar-sweetened foods because they can cause blood sugar to rising, weight gain, and increase the risk of diabetes.

5. Implement portion control

You may maintain a healthy weight by exercising portion control and controlling your calorie consumption.

Weight control, therefore, encourages normal blood sugar levels and has been demonstrated to lower the risk of acquiring type 2 diabetes.

A portion-size watch can also help reduce blood sugar rises.

Following are some useful pointers for controlling portion sizes:

- Use smaller plates, and weigh your portions. 

- Keep a food record, study product labels, and examine serving amounts.

- Eat slowly.

6. Choose foods with a low glycemic index

The glycemic index (GI) gauges how quickly your body consumes carbohydrates and how quickly they break down after digestion. This impacts the rate at which your blood sugar levels rise.

Foods are classified as low, medium, or high GI according to the GI, which rates them from 0 to 100. Foods with a low GI score have a ranking of 55 or less.

The quantity and kind of carbohydrates you consume affect how a portion of food affects your blood sugar levels. Eating low-GI meals has been demonstrated to lower blood sugar levels in people with diabetes.

Foods with a low to moderate GI include, for instance:

- bulgur

- barley

- unsweetened Greek yogurt

- oats

- beans

- lentils

- legumes

- whole wheat pasta

- non-starchy vegetables

7. Try to manage your stress levels

Blood sugar levels might fluctuate due to stress.

Your body releases the hormones glucagon and cortisol in response to stress, which raises blood sugar levels.

According to a study involving a group of students, exercise, relaxation, and meditation dramatically reduced stress and lowered blood sugar levels.

Yoga and mindfulness-based stress reduction are two exercises and relaxation techniques that may help persons with chronic diabetes improve their insulin secretion.

8. Monitor your blood sugar levels

You can manage your blood glucose levels more effectively by monitoring them.

A glucometer, often known as a portable blood glucose meter, can be used to perform this task at home. But, again, you can talk to your doctor about this choice.

You can assess whether you need to change your diet or medicine by keeping track. Additionally, it teaches you about how your body responds to certain foods.

Consider taking frequent daily measurements of your levels and recording the results in a log. Additionally, monitoring your blood sugar in pairs may be more beneficial. For instance, you should do this before and after an activity or two hours after eating.

9. Get enough quality sleep

It feels great and is vital for good health to get adequate sleep.

In reality, lack of sleep and poor sleeping patterns can impact insulin sensitivity and blood sugar levels, raising the risk of type 2 diabetes. Additionally, they may stimulate hunger and encourage weight gain.

Additionally, sleep deprivation causes levels of the hormone cortisol to rise, which, as previously mentioned, is crucial for controlling blood sugar.

Getting enough sleep involves both amount and quality. Adults are advised by the National Sleep Foundation to get at least 7-8 hours of sound sleep each night.

To improve the quality of your sleep, try to:

- follow a sleep schedule

- avoid caffeine and alcohol late in the day

- get regular exercise

- cut down on screen time before bed

- keep your bedroom cool

- limit your naps

- create a bedtime routine

- use soothing and calming scents such as lavender

- avoid working in your bedroom

- take a warm bath or shower before bed

- try meditation or guided imagery

10. Eat foods rich in chromium and magnesium

Micronutrient deficiencies have been linked to diabetes and high blood sugar levels. Deficits in the minerals magnesium and chromium are a few examples.

The metabolism of carbohydrates and fats involves chromium. Therefore, it might enhance insulin's effects, helping control blood sugar.

Chromium-rich foods include:

- meats

- whole grain products

- fruit

- vegetables

- nuts

Studies have found different results, and the mechanisms underlying this hypothesized association are not fully understood. Therefore, more investigation is required.

Blood sugar levels have also been proven to benefit from magnesium. In addition, a much lower risk of diabetes is linked to diets high in magnesium.

In contrast, low magnesium levels in people with diabetes may cause insulin resistance and lowered glucose tolerance.

However, you probably won't benefit from magnesium supplements if you consume many foods high in magnesium and have acceptable blood magnesium levels.

Magnesium-rich foods include:

- dark leafy greens

- squash and pumpkin seeds

- tuna

- whole grains

- dark chocolate

- bananas

- avocados

- beans

11. Consider adding specific foods to your diet

Some numerous foods and plants have known therapeutic qualities.

However, due to a lack of human studies or inadequate sample numbers, the general quality of the data regarding these chemicals is poor. As a result, no firm suggestions can be made on their use.

Some of the foods touted to have anti-diabetes effects include:

* Apple cider vinegar: Older studies suggest that this component may lower blood sugar levels by delaying your stomach's emptying after a meal.

* Cinnamon: By increasing insulin sensitivity and delaying the digestion of carbohydrates in the digestive tract, this spice may lower blood sugar levels. As a result, the blood sugar spike following a meal is tempered. However, more study is required.

* Berberine: According to research, this substance reduces blood sugar through enhancing the usage of sugar by your tissues, activating the breakdown of glucose by enzymes, and boosting the creation of insulin.

* Fenugreek seeds: There is some evidence that fenugreek may support blood sugar regulation, while further high quality trials in humans are required.

If you already take blood-sugar-lowering drugs, it is imperative to consult your doctor before introducing any of these foods to your diet because some herbal supplements may interact poorly with them.

Finally, unlike how it oversees prescription drugs, the Food and Drug Administration (FDA) does not regulate dietary supplements. As a result, it's critical to buy supplements that have passed an independent lab's tests for ingredient content and purity.

12. Maintain a moderate weight

Maintaining a healthy weight lowers your chance of developing diabetes and supports good blood sugar levels.

According to research, losing even 5% of your body weight can improve blood sugar control and lessen the need for diabetes medication.

For instance, if a person who weighs 200 pounds (91 kg) sheds just 10 to 14 pounds (4.5 to 6 kg), their blood sugar levels may significantly improve.

Furthermore, your glycated hemoglobin (HbA1c) values may improve if you lose more than 5% of your starting weight. These serve as a barometer for your blood sugar throughout the last three months.

13. Eat healthy snacks more frequently

Between-meal snacks may prevent your blood sugar from rising or falling throughout the day. You may be able to prevent both high and low blood sugar levels by spreading out your meals and snacks throughout the day.

Your risk of type 2 diabetes may be decreased by snacking in between meals.

In fact, a number of studies indicate that eating more frequently and in smaller portions throughout the day may enhance insulin sensitivity and reduce blood sugar levels.

Additionally, eating more frequent, smaller meals as well as healthful snacks throughout the day may result in readings of glycated hemoglobin (HbA1c) that are lower, indicating better blood sugar control during the past three months.

14. Eat probiotic-rich foods

Friendly bacteria known as probiotics have a number of positive health effects, including better blood sugar management.

According to research, type 2 diabetics who use probiotics may have reduced levels of fasting blood sugar, HbA1c, and insulin resistance.

Interestingly, studies have shown that persons who ingest different species of probiotics and for at least 8 weeks see greater changes in blood sugar levels.

Probiotic-rich foods include fermented foods, such as:

- yogurt, as long as the label states that it contains live active cultures

- kefir

- tempeh

- sauerkraut

- kimchi

The bottom line

There are numerous natural strategies to control your blood sugar levels.

Making lifestyle modifications, such as controlling your weight, stress levels, and sleep quality, exercising, and being hydrated, is something that many of them entail. Having said that, your dietary decisions have a role in some of the biggest changes.

Before adopting any lifestyle changes or experimenting with new supplements, make sure to see your healthcare provider, especially if you struggle to control your blood sugar or are currently taking medication.

Disclaimer: This article's content is only offered for educational reasons; it does not constitute investment advice and is simply the author's opinion. Doing so acknowledges that the information is not intended to serve as investment advice or financial guidance. Before making any investment decisions, be sure to do your research and consult with financial professionals.