14 Natural Ways to Lower Blood Sugar

If you're looking for natural ways to lower your blood sugar levels, you're in the right place. Diabetes is a condition that affects millions of people around the world and it can be difficult to manage without medical intervention. Fortunately, there are some natural remedies that can help you reduce your blood sugar levels and keep them under control. In this blog post, we'll be exploring 14 natural ways to lower your blood sugar levels so you can start feeling better and get back to living your life.

1) Eat more protein and healthy fats

If you're managing diabetes, it's important to incorporate more protein and healthy fats into your diet. Eating protein can help stabilize your blood sugar levels, while healthy fats can slow the absorption of glucose from meals. This makes it easier for your body to regulate insulin production and better manage your diabetes. You can DIY this change to your diet by replacing sugary snacks with lean proteins like eggs, fish, chicken, or legumes. Add in sources of healthy fats like avocado, olive oil, nuts, and seeds. These nutritious options will keep you feeling full longer and provide essential nutrients that help support a healthy lifestyle.

2) Avoid processed carbs

Processed carbs like refined grains, white flour, and added sugars can cause spikes in your blood sugar levels. To reduce your risk of diabetes and keep your blood sugar in check, focus on eating whole foods such as fresh fruits and vegetables, lean proteins, and healthy fats.

If you're looking for ways to make your own food at home, try some DIY recipes that are easy to make with minimal processed carbs. Oats, quinoa, and beans are great options for easy DIY recipes that are low in processed carbs. You can use them to make oatmeal bowls, burrito bowls, salads, and more. Get creative with your ingredients and don't be afraid to experiment!

3) Get plenty of fiber

Fiber is an important part of a healthy diet, especially for those with diabetes. Fiber helps to slow the digestion of carbohydrates and helps to keep blood sugar levels in check. Foods high in fiber include fruits, vegetables, whole grains, beans, nuts and seeds. Eating foods that are rich in soluble fiber can also help to lower cholesterol levels, which can be beneficial for those with diabetes. Aim for at least 25 grams of fiber per day, but talk to your doctor about the amount that is best for you.

4) Take probiotics

Probiotics are beneficial bacteria that help to restore balance to your digestive system. They can help to improve digestion and absorption of nutrients, reduce inflammation and improve blood sugar levels. They can also help to reduce symptoms of diabetes, such as frequent urination and thirst.

Research has shown that probiotics can help to reduce fasting glucose levels and post-meal glucose levels in individuals with type 2 diabetes. One study found that after 12 weeks of taking a probiotic supplement, there was a significant decrease in blood glucose levels compared to the control group.

There are many ways to get probiotics, including eating fermented foods like yogurt and sauerkraut, or taking probiotic supplements. Be sure to talk to your doctor before starting any supplement program, as some people may have allergies or medical conditions that could be affected by probiotics.

The best way to ensure that you’re getting the right type of probiotic for your needs is to talk to a qualified healthcare practitioner. They can advise you on the best types of probiotics to take and the correct dosage for you.

5) Exercise regularly

Exercise is an important part of managing diabetes naturally. Regular physical activity can help lower your blood sugar levels, improve insulin sensitivity, and boost your overall health. Aim for at least 30 minutes of moderate-intensity exercise (like walking, biking, or swimming) most days of the week. You can also do a combination of aerobic and resistance training for better results.

When you are exercising, it is important to keep an eye on your blood sugar levels. Make sure to check your blood sugar before, during, and after exercising to prevent any potential complications. Be aware of your body's signals and take breaks if you start feeling tired or out of breath.

To make the most out of your exercise routine, focus on activities that you enjoy and find motivating. Consider joining a fitness class or working out with a friend for extra accountability and motivation.

6) Drink green tea

Green tea is one of the best natural remedies for managing diabetes. The antioxidants present in green tea help to improve insulin sensitivity and regulate blood sugar levels. In addition, studies have also shown that drinking green tea can reduce the risk of developing Type 2 diabetes by up to 42%.

Green tea is also an excellent source of antioxidants, which can help protect your body from damage caused by free radicals. Drinking green tea may also help to reduce inflammation and improve overall health.

In order to benefit from the diabetes-fighting effects of green tea, it’s important to drink it regularly. Try drinking 2-3 cups a day for maximum results. For an extra boost, add some honey or stevia to sweeten it up. You can also mix it with other herbal teas to make it even more nutritious

7) Cut down on refined carbs

Refined carbohydrates, such as white flour and sugar, can cause blood sugar levels to spike. Eating these carbs can quickly lead to a rise in blood glucose levels, followed by a crash shortly after. This can be especially dangerous for people with diabetes, so it’s important to limit your intake of these types of carbs.

Start by reducing or eliminating your intake of processed foods. These are often loaded with refined carbohydrates, so removing them from your diet is a good first step. Avoiding sugary snacks and desserts is also a must.

In addition, it’s important to monitor your intake of other types of carbs. Foods like white bread, pasta, and rice are still high in carbs, even though they’re not refined. Aim to replace these foods with more nutrient-dense, lower-carb alternatives like quinoa, barley, and bulgur wheat.

It may also be helpful to use a food tracking app to monitor your carb intake and make sure you’re getting enough of the right kind of carbs. By making small changes to your diet, you can help manage your blood sugar levels and reduce the risk of complications associated with diabetes.

8) Limit your intake of added sugar

Cutting down on added sugars is an important step in managing diabetes naturally. Too much added sugar can cause your blood sugar levels to spike, which can increase your risk of complications and make it harder to keep your diabetes under control.

You can reduce the amount of added sugar in your diet by cutting out sugary drinks like soda, energy drinks, and sweetened coffee or tea. You should also limit desserts and processed snacks like cookies and candy that are high in added sugars.

In addition, you should be aware of foods that contain hidden sources of added sugar, such as condiments like ketchup or BBQ sauce, or store-bought sauces and dressings. Read labels carefully so you know how much added sugar is in a product.

If you’re trying to reduce your intake of added sugars, you should also focus on eating more whole, unprocessed foods like fresh fruits and vegetables and lean proteins. This type of diet will help you stay full without all of the added sugar.

9) Reduce stress levels

Managing stress is a key component to managing diabetes. Stress hormones, such as cortisol and adrenaline, can raise your blood sugar levels, making it difficult to keep them within a healthy range. Therefore, it is important to find ways to reduce stress levels and manage your diabetes more effectively.

One of the most important things you can do is to make sure you get enough rest. A lack of sleep can lead to a host of physical and mental health issues, including an increase in cortisol and adrenaline levels. Aim for at least 7-8 hours of sleep each night.

You can also practice relaxation techniques, such as deep breathing and mindfulness meditation. These activities help you become aware of the present moment and help you develop the skills necessary to cope with stress.

Exercising regularly is another great way to reduce stress levels. Exercise releases endorphins, which help boost your mood and reduce stress. Additionally, it helps improve your blood sugar control and boosts energy levels. Aim for 30 minutes of moderate exercise most days of the week.

Finally, talking with friends and family can help reduce stress levels. Connecting with others and having strong social support systems can help you cope with difficult situations and emotions in a healthy way.

10) Monitor your blood sugar levels regularly

It is important to monitor your blood sugar levels regularly if you have diabetes. This is because it can help you manage your condition and make the necessary lifestyle changes needed to prevent any further complications. Blood sugar levels should be checked before and after meals, as well as two hours after eating. It is important to take note of any changes in the readings and discuss them with your doctor if needed.

Regular monitoring of blood sugar levels will help you to identify if there are any problems with your diet, lifestyle or medications that may be contributing to abnormal readings. Your doctor may also recommend checking for ketones in the urine if your readings are too high or too low.

By keeping track of your blood sugar levels, you will be able to better manage your diabetes. You can do this by making necessary dietary and lifestyle changes or by adjusting your medications to achieve the best possible results. This will help you maintain a healthy blood sugar level and avoid any serious health risks associated with diabetes.

11) Get enough magnesium

Magnesium is an essential mineral that plays a role in over 300 metabolic processes in the body. It helps to regulate blood sugar levels, as well as insulin sensitivity and secretion. Research has shown that people with type 2 diabetes tend to have lower levels of magnesium.

The recommended daily intake for magnesium is 400mg for men and 310mg for women. Unfortunately, many people don't get enough magnesium from their diet alone, so it can be beneficial to take a supplement. Magnesium-rich foods include dark leafy greens, nuts and seeds, legumes, whole grains, avocado, yogurt, and bananas.

You may also want to consider adding Epsom salts or a magnesium bath soak to your routine. These products contain high levels of magnesium and can be absorbed through the skin while you relax in a warm bath.

Finally, it's important to talk to your doctor before taking any magnesium supplement, as too much magnesium can be harmful. It's also important to consider any medications you may be taking as magnesium can interact with certain drugs.

12) Try chromium supplements

Chromium is an essential mineral that helps to regulate blood sugar levels. Chromium is found naturally in some foods, but many people don’t get enough of it. Taking chromium supplements can be a great way to help manage diabetes naturally. Studies have shown that chromium supplements can improve insulin sensitivity, which helps to keep blood sugar levels in check.

It’s important to note that everyone’s needs for chromium are different, so it’s important to talk to your doctor or healthcare provider before adding a chromium supplement to your routine. They can provide you with personalized advice on the amount and type of supplement that’s best for you. Most experts recommend taking 200-400 mcg of chromium per day for optimal health benefits.

13) Drink vinegar daily

Vinegar has been used for centuries as a traditional remedy for diabetes. It's believed that the acetic acid in vinegar can help lower blood sugar levels by making it harder for your body to digest carbohydrates. Studies have found that vinegar can help reduce post-meal glucose levels in both healthy individuals and those with diabetes.

It's recommended that people with diabetes consume two tablespoons of vinegar per day. This can be added to food or taken as a beverage. Vinegar can be mixed with water, fruit juice, tea, or other drinks. It's important to note that vinegar should not be taken on an empty stomach, as it can cause irritation or nausea.

Vinegar is a relatively safe and inexpensive option for diabetics who are looking for natural ways to lower their blood sugar levels. While it may not be enough to control diabetes alone, it can be used alongside other lifestyle changes, like diet and exercise, to maintain healthy blood sugar levels.

14) Use cinnamon

Cinnamon is a popular spice used in many recipes and has been used for centuries as a natural remedy. Studies have shown that cinnamon can help reduce blood sugar levels, cholesterol, and triglyceride levels. Cinnamon may also be beneficial in improving insulin sensitivity and helping to regulate blood glucose levels.

When taking cinnamon supplements, it’s important to note that the active component, cinnamaldehyde, can be toxic when taken in high doses. Therefore, it’s best to start with low doses of 1-2 grams per day. Additionally, it is recommended to take the cinnamon supplement with meals to increase its absorption rate.

Research has also indicated that cinnamon can help reduce the risk of developing type 2 diabetes, although the exact mechanism behind this is still unknown. It is believed that the active components of cinnamon may be able to help the body better absorb sugar from the bloodstream, thus helping to reduce blood sugar levels.

In addition to taking cinnamon supplements, you can also add more cinnamon into your diet by sprinkling it over oatmeal, yogurt, or fruits. There are also many delicious recipes which include cinnamon as an ingredient such as oatmeal raisin cookies, pumpkin pie, and mulled cider.

Overall, adding cinnamon into your daily routine may help to improve your blood sugar levels, lower your risk of diabetes, and add some tasty flavors to your meals!

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