Simple Ways to Naturally Lower Blood Sugar Levels

One of the best ways to naturally lower blood sugar levels is to make dietary changes. Eating a balanced diet that is low in refined carbohydrates and high in fiber can help regulate blood sugar levels. Additionally, eating smaller meals more frequently throughout the day can also help keep blood sugar levels steady.

Exercising regularly is another great way to naturally lower blood sugar levels. Exercise helps the body use insulin more efficiently, which helps to keep blood sugar levels in check. It is important to talk to a doctor before starting any new exercise routine.

Finally, reducing stress can also help lower blood sugar levels. Stress can cause the body to release hormones that can raise blood sugar levels. Taking time for relaxation and self-care can help reduce stress and keep blood sugar levels in a healthy range.

Controlling prediabetes or diabetes through natural means is vital, and can be done by exercising regularly, consuming more fiber, adding snacks to your diet, and increasing probiotic intake.

Hyperglycemia, or high blood sugar, is connected to both diabetes and prediabetes; prediabetes occurs when your blood sugar is too high to be considered normal, but not yet at the level of diabetes.

Generally, your body is able to maintain its blood sugar levels by releasing insulin – the hormone that lets cells make use of the existing sugars in the blood. Because of this, insulin then becomes the main regulator of those said glucose levels.

However, hyperglycemia can be caused by a number of factors interfering with blood sugar regulation.

Possible internal causes for high blood sugar include the overproduction of glucose by the liver, inadequate insulin production, and insulin resistance .

Factors like dietary choices, medication use, lack of physical activity, and stress can negatively impact your wellbeing.

As reported by the Centers for Disease Control and Prevention (CDC), 13% of U.S. adults have diabetes and another 34.5% have pre-diabetes, leading to a close-to-50% rate of all US adults with diabetes or prediabetes.

Maintaining healthy blood sugar levels is particularly essential for those with diabetes, as chronically high blood sugar levels can result in potentially fatal consequences.

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Here are evidence-based methods to lower blood sugar levels down in a natural way.

1). Exercise regularly

Consistent training can assist in achieving and sustaining an ideal weight, as well as improving insulin sensitivity.

With improved insulin sensitivity, your cells are able to absorb sugar from the bloodstream quicker.

Additionally, exercise helps your muscles use glucose for energy and muscle movement.

Monitoring your blood sugar levels before and after exercise is essential for managing your sugar levels. This will give you a better understanding of how different exercises affect your glucose levels, helping you keep them in a healthy balance.

Furthermore, according to research it is advised to do so-called “exercise snacks” in order to reduce blood sugar and avoid the harm from being sedentary throughout the day (6).

Exercise snacks is when you take a few minutes every 30 minutes to do activities like walking or doing simple exercises like squats and leg raises.

Aside from those mentioned, lifting weights, walking fast, running, cycling, dancing, trekking, swimming, and more can also be beneficial forms of exercise. Really, any activity that involves you moving around is better than leading a sedentary life.

Also, if you can’t find time to do extended workouts in one session, you can still gain advantages by doing shorter exercises. For instance, aim for 10 minute workouts throughout the day for 5 days a week, and reach an aim of 150 minutes per week.

Working out makes your body more able to utilize insulin, allowing muscles to use blood sugar as energy. Because of this, blood sugar levels may go down.

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2). Monitor your carbohydrate consumption

Consuming carb-rich foods has a major effect on blood sugar levels.

Your body processes carbs into glucose, which is used and stored for energy with the help of insulin.

When consuming too many carbs or having issues with the body’s insulin functioning, this procedure does not work correctly, causing an increase in blood sugar levels.

Therefore, the American Diabetes Association suggests that people with diabetes track their carbohydrate intake to gain a greater understanding of how much carbohydrates they need to stay healthy.

According to some studies, tracking your meals may improve blood sugar control, by helping you plan them properly.

Numerous studies suggest that consuming a low-carb diet can aid in decreasing blood sugar levels and avoid drastic blood sugar fluctuations .

Even when keeping an eye on your blood sugar, you can still have carbs. For better nutritional value and for reducing your sugar levels, opt for whole grains over processed and refined carbs.

When carbohydrates are consumed, they are converted into glucose which leads to a rise in your blood sugar levels. Therefore, reducing carb consumption may help in regulating your blood sugar levels.

3). Eat more fiber

Eating foods rich in fiber can help slow the digestion and absorption of carbohydrates and sugars, resulting in a slower rise in blood sugar levels.

There are two kinds of fiber: soluble and insoluble.

While both types of fiber are crucial, research has demonstrated that soluble fiber can help regulate blood sugar, while insoluble fiber has not been shown to have a similar effect (1516).

Eating foods that are high in fiber can help your body regulate blood sugar levels and avoid dangerous drops in blood sugar, which is beneficial for managing type 1 diabetes.

Foods that contain a lot of fiber consist of:

• vegetables
• fruits
• legumes
• whole grains

Eating a significant amount of fiber can help regulate blood sugar levels and soluble dietary fiber appears to be more useful for this task than insoluble fiber.

4). Keep yourself hydrated by drinking water

Staying hydrated can help you maintain healthy blood sugar levels.

Not only does it aid in hydration, it also helps to expel any excessive sugar through urine thanks to your kidneys.

A review of observational studies demonstrated that individuals who drank more water had a reduced chance of having higher blood sugar levels (19).

Consuming water on a regular basis may help the body stay hydrated, lower blood sugar concentrations and decrease the risk for diabetes (2021).

It’s important to note that water and other no-calorie beverages are the most beneficial. Skip out on sugar-sweetened choices, as these can heighten blood sugar levels, add on the pounds, and raise diabetes risk.

Drinking lots of water and zero-calorie drinks can help reduce your blood sugar levels and diabetes risk, but avoid sugar-sweetened beverages.

5). Implement portion control

Controlling how much you eat can help you manage your calorie consumption and keep your weight at a reasonable level.

Therefore, maintaining a healthy weight helps keep blood sugar levels in check and has been linked to lower risks of type 2 diabetes (12627.

Keeping track of your portions can help stop your blood sugar from rising rapidly (2

Here are some great tips to help you control portion sizes:

• calculate the weight and size of your servings
• use smaller plates
• avoid all-you-can-eat restaurants
• Pay attention to serving sizes when looking at food labels.
• keep a food journal
• eat slowly

6). Opt to eat foods with a low glycemic index.

GI, or Glycemic Index, measures the rate at which carbs break down and get absorbed by the body during digestion, affecting how quickly your blood sugar levels increase.

According to the GI scale, foods are classified as low levels (0-55), mid-levels (56-69) and high levels(70-100). Foods with a ranking of 55 or lower fall into the low GI category.

Research has shown that eating foods with low glycemic index can reduce blood sugar levels in people with diabetes (1528). This is due to the amount and type of carbohydrates they consume.

Here are some examples of foods with a low to moderate glycemic index:

• bulgur
• barley
• unsweetened Greek yogurt
• oats
• beans
• lentils
• whole wheat pasta
• non-starchy vegetables

Additionally, having protein or healthy fats with your meal can help reduce your blood sugar levels afterwards.

7). Attempt to keep your stress levels in check.

Stressful situations can have an effect on your blood sugar levels.

When stressed, the body releases two hormones called glucagon and cortisol that cause a spike in blood sugar levels.

A study which included a group of students revealed that exercise, relaxation, and meditation can significantly reduce stress and lower blood sugar levels.

For those with chronic diabetes, exercises and relaxation techniques like yoga and mindfulness-based stress reduction can help to balance insulin secretion (313233).

8) Make sure to monitor your blood sugar levels often.

Checking one’s blood sugar levels can be beneficial in properly managing them (34).

Your doctor can give you advice on whether to use a glucometer, which is basically a portable blood glucose meter you can use from home.

By monitoring your blood glucose levels, you can figure out if you have to change your meals or medication. It also helps you to understand how your body reacts to certain foods.

It’s important to track your blood sugar levels every day and record them in a log. Additionally, it could be helpful to measure your sugar levels in terms of pairs, like before and after exercise or pre-meal and two hours post-meal.

By doing this, you can determine if you need to make minor alterations in order to keep your blood sugar balanced, instead of cutting out your favorite dishes completely. This could include exchanging a starchy side for non-starchy veggies or having just a bit.

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9) Make sure to get enough quality sleep.

Having enough restful sleep is essential to good health and a great feeling (35

Resting and sleeping poorly can not only enhance the risk of type 2 diabetes due to changes in insulin sensitivity and blood sugar levels, but also stimulate hunger and lead to weight gain.

Additionally, sleep deprivation increases the levels of cortisol – a hormone vital in glucose regulation (29, 390).

The National Sleep Foundation suggests that adults sleep for 7-8 hours nightly to improve the quality of their rest.

To get better quality sleep, try the following:

• follow a sleep schedule
• Don’t consume caffeine or alcohol late in the day.
• get regular exercise
• reduce screen time before you go to sleep
• keep your bedroom cool
• limit your naps
• create a bedtime routine
• Using calming fragrances such as lavender can help to soothe.
• steer clear of working in the bedroom
• Have a hot bath or shower before going to sleep.
• Consider practicing meditation or guided imagery.

Proper sleep can help keep your blood sugar levels in check and aid with weight management. Conversely, inadequate sleep will compromise important metabolic hormones.

10) Consume foods which are high in chromium and magnesium.

Research has found a relationship between high levels of blood sugar, diabetes, and deficiencies in certain micronutrients, such as chromium and magnesium.

Chromium is involved in carbohydrate and fat metabolism, which can aid with blood sugar regulation when combined with insulin (41424344).

Chromium-rich foods include:

• meats
• whole grain products
• fruit
• nuts

Although this hypothesized correlation has been proposed, the ways it works are not fully known. Studies have generated varied results, so further investigation is necessary.

Magnesium has been proven to help with managing blood sugar levels. Studies show that diets high in magnesium are associated with a decreased chance of developing diabetes.

On the contrary, low magnesium levels may lead to insulin resistance and lessened glucose tolerance in people with diabetes (474849).

Even if you eat lots of magnesium-rich food and have healthy blood levels of this nutrient, magnesium supplements may not be beneficial to you.

Magnesium-rich foods include:

• dark leafy greens
• squash and pumpkin seeds
• tuna
• dark chocolate
• bananas
• avocados

Boosting your intake of chromium and magnesium from food can help avoid deficiencies and lower the potential for blood sugar issues.

11). Think about incorporating certain foods into your diet

There are multiple edibles and plants known for their medicinal qualities.

Although many individual ingredients have been studied in-depth, the low quality of overall evidence due to a lack of human studies or small sample sizes means it’s not possible to make an absolute suggestion concerning their use. Therefore, it’s not possible to make a definite recommendation regarding their use.

There are many foods that are said to help with diabetes management, such as (5152

• Older research suggests that apple cider vinegar might help in lowering blood sugar levels by slowing down the digestion of food in the stomach.
• Cinnamon is known to help improve blood sugar levels by making the body more sensitive to insulin and slowing down the digestion of carbohydrates, which helps keep blood sugar from rising too quickly after eating. However, more research is needed in this area.
• Studies have shown that berberine can help decrease blood sugar levels by activating enzymes to break down glucose, boost the body’s use of glucose and increase insulin production.
• While further research in humans is needed, available evidence suggests that fenugreek may help keep blood sugar levels in check.

Before consuming any of these foods while taking blood-sugar-lowering medications, it’s important to first speak with your doctor, as certain herbal supplements may cause adverse reactions

For this reason, it’s critical to buy supplements that have been evaluated by an impartial laboratory for substance and purity.

While some foods are suggested to reduce blood sugar, research is still inconclusive and they may interfere with diabetes medication.

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12) Stay at a healthy weight

Keeping a healthy weight helps keep your blood sugar levels balanced and reduces the risk of getting diabetes (2262759).

Studies have found that a weight loss of only 5% can help regulate blood sugar levels and reduce the need for medication for diabetes.

As an example, someone weighing 200lbs (91kg) who loses 10–14lbs (4.5–6kg) may experience a notable drop in their blood sugar levels.

Additionally, dropping more than 5% of your original weight may benefit your HbA1c readings, which measure your blood sugar levels over the past 3 months (6061.

Keeping a balanced weight can help to regulate your blood sugar levels and lower your chances of getting diabetes.

13) Consume healthier snacks regularly.

Eating and snacking throughout the day can help avoid both high and low blood sugar levels .

Eating snacks between meals may lessen your probability of developing type 2 diabetes.

Research suggests that having multiple, smaller meals throughout the day may result in better insulin sensitivity and lower blood sugar levels (6264

In addition, consuming smaller meals and nutritious snacks regularly can help reduce HbA1c readings, indicating better blood sugar regulation over the past 3 months (62).

If you have diabetes and aren’t sure what to munch on, take a look at this article with snack ideas.

Eating snacks between meals could help maintain a balanced blood sugar level throughout the day.

14). Eat probiotic-rich foods

Probiotics are beneficial bacteria that can help balance your blood sugar and provide many health advantages (65666768).

Research has revealed that consuming probiotics may help with reducing fasting blood sugar, HbA1c, and insulin resistance in individuals who have type 2 diabetes (65666768

Interestingly, research has determined that results in terms of blood sugar levels were much more pronounced when subjects took multiple strains of probiotics for a period of 8 weeks or more (6970

Probiotics can be found in fermented foods like:

• To make sure it has live active cultures, check the label on the yogurt.
• kefir
• tempeh
• sauerkraut
• kimchi

Consuming probiotic-rich foods might help you maintain normal blood sugar levels.

15) Exercise regularly

Working out is an effective way to lower your blood sugar levels as well as promote better overall wellbeing.

Studies have found that regular physical activity can help lower fasting blood sugar levels, HbA1c readings, and insulin resistance (717273).

Moreover, exercise has been linked to improved cardiovascular health and weight loss, both of which can help regulate blood sugar levels (717273 ).

Exercising for 30 minutes a day, 5 days a week can help you maintain healthy blood sugar levels and reduce your risk of diabetes.

In conclusion, maintaining a healthy weight, eating nutritious snacks regularly, consuming probiotic-rich foods, and exercising regularly are all great ways to lower your blood sugar levels and reduce the risk of diabetes. Taking these steps can help you lead a healthier life and keep your blood sugar levels in check.

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Conclusion

Lower blood sugar is an important part of maintaining overall health and reducing the risk of diabetes. To help lower blood sugar levels, it is important to maintain a healthy weight, eat nutritious snacks regularly, consume probiotic-rich foods, and exercise regularly. Taking these steps can help you lead a healthier life and keep your blood sugar levels in check.

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