How To Lower Your Blood Sugar Naturally
Nearly 10% of the U.S. population has diabetes, and globally rates are expected to double by 2030. Significant evidence shows you can lower your blood sugar quickly, and even reverse diabetes by adopting a healthy lifestyle:
- In the United Kingdom, researchers successfully lowered blood sugar and reverse diabetes by implementing a combination of a lifestyle change and weight loss.
- In urban locations in Africa, scientists have found educational programs help prediabetic adults alter their lifestyle to effectively lower blood sugar levels.
- The most extensive study was completed in the United States and was called the Diabetes Prevention Program Randomized Trail. The study observed 3,234 men and women with pre-diabetes over a three-year period. The researchers found a healthy lifestyle was more effective than medication in preventing the onset of type 2 diabetes. One third of the adults took a placebo, another took metformin , while the final third of the adults adopted lifestyle changes that were similar to the Pritikin Program . Adults who adopted a lifestyle change were twice as likely to reduce the progression of their pre-diabetes into type 2 diabetes than the control group.
Adopting a healthy lifestyle, such as the Pritikin lifestyle, is twice as effective as medication in preventing the onset of type 2 diabetes.
Simple Tips To Prevent Blood Sugar Spikes
Blood sugar spikes occur when your blood sugar rises and then falls sharply after you eat.
In the short term, they can cause lethargy and hunger. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes.
Diabetes is a rising health problem. In fact, 29 million Americans have diabetes, and 25% of them dont even know they have it .
Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke.
This article looks at 12 simple things you can do to prevent blood sugar spikes.
Increase Your Fiber Intake
High fiber is key to the foods that lower blood sugar, so increasing your soluble fiber intake will help you lower your blood sugar. Focus on eating foods that stabilize blood sugar such as unrefined carbohydrates like whole grain bread or pasta, sweet potatoes, legumes, lentils, nuts, and non-starchy vegetables.
Another perk? High fiber foods can help you feel fuller. That can help you avoid overeating or craving foods that can negatively affect your blood sugar. Men should aim for 30 to 38 grams daily, and women 21 to 25 grams daily, according to the Mayo Clinic.
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How To Lower Morning Blood Sugar Without Medication
Dr. Danielle Weiss is the founder of Center for Hormonal Health and Well-Being, a personalized, proactive, patient-centered medical practice with a unique focus on integrative endocrinology. She enjoys giving lectures and writing articles for both the lay public and medical audiences. Dr. Weiss is Assistant Clinical Professor of Medicine at the University of California, San Diego.
Diabetes is a chronic disease where the level of glucose in the blood is too high . People with this condition often worry about high blood sugar levels in the morning. This is so common that it has a name: the dawn phenomenon. As our body prepares to wake up in the morning, it releases a surge of hormones, which can work against insulin and cause blood sugar level to rise. Also called the dawn effect, this can affect anyone and isnt usually a problem because the body naturally produces insulin to correct it, but the bodies of people with diabetes may not be able to respond the same way. This results in consistently high blood sugar levels in the morning.
It is possible to lower your blood sugar level without medications through lifestyle and dietary changes. If simple lifestyle changes dont work, people with diabetes should consult with their healthcare provider to determine the best approach to lower their blood sugar level in the morning.
Eat The Right Kind Of Fat
Insulin resistance is associated with ectopic fat accumulation . Ectopic fat means the accumulation of fat where it doesnt belong, such as fat within muscle cells.
Its not the amount of fat you eat that matters. Its the type of fat, saturated or unsaturated, thats important.
- Saturated fats: such as palmitate, are found mostly in meat, dairy, and eggs. Saturated fats cause insulin resistance .
- Unsaturated fats: such as oleate, are found mostly in avocados, nuts, and olives. Unsaturated fats may improve inulin sensitivity .
Similar to saturated fats, trans fats cause insulin resistance . Insulin resistance is the cause of both prediabetes and type 2 diabetes. Trans fats are found in meat and milk and hydrogenated and refined vegetable oils.
Your body can more easily detoxify and store unsaturated fats safely. But saturated fats create toxic breakdown products that cause lipotoxicity , or toxic fat in places its not supposed to be.
Prolonged exposure of your muscles to high levels of fat, especially saturated fat, can cause severe insulin resistance .
Researchers compared the muscle fat and insulin resistance of omnivores versus vegans .
After controlling for body weight they found the following:
- Vegans had less fat trapped in their muscle cells
- Vegans had better insulin sensitivity, blood sugar control, and insulin levels
- Vegans had significantly improved beta-cell function
How can your clear out the dangerous fat?
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Control Carbs By Monitoring The Carbs Youre Eating
Look at starchy carbs like rice, bread and pasta and see what they do to your blood sugar.
Try more fruits and vegetables instead of these starchy carbs. And when you do choose these starchy carbs, choose whole foods instead of refined foods like white bread opt for brown rice instead of white rice and sweet potatoes or whole potatoes over mashed potatoes.
Refined carbohydrates can really do a number on your blood sugar. And when you do choose fruit and other forms of carbohydrates, choose those with a lower glycemic index.
Sweet Potatoes And Yams
Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious.
Reporting the findings of an animal study, the researchers also note that sweet potato consumption may lower some markers of diabetes.
Although there is still no conclusive evidence to suggest that sweet potatoes can help stabilize or lower blood sugar levels in humans, they are undoubtedly a nutritious food with a low GI score.
People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles.
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Spice Up Your Life With Turmeric
Turmeric has over 300 phytochemicals workingin synergy.
Curcumin is a powerful phytochemical found in turmeric. Curcumin can help improve your insulin function by reducing fat levels in your blood. Excess fat in your blood builds up in your muscle cells interferes with insulin signaling.
Curcumin can help prevent diabetes and reverse symptoms by improving insulin function.
One study tested 240 prediabetic patients. Patients were randomly selected to either receive curcumin supplements or a placebo.
In nine months, 16% of patients in the placebo group developed type 2 diabetes. Meanwhile. no one in the curcumin group developed type two diabetes.
The curcumin group had improvement in the following:
- Beta-cell function
What blood sugar remedy doesnt work?
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Raw Cooked Or Roasted Vegetables
These add color, flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini.
Try them with dips such as low-fat dressings, hummus, guacamole, and salsa, or roasted with different seasonings such as rosemary, cayenne pepper, or garlic.
Eat More Fibre On A Morning
Like protein, fiber is a great way to lower blood sugar levels in a morning /natural way to lower blood sugar. This can be difficult to get, especially without added sugar. Think about the way you eat your oats. There are high chances that you pile on sugar refined or natural or bake it into a bar with dried fruits and other ingredients.
Its time to get your fiber in natural forms and consider low-GI options. That can mean cutting back on the fruit, especially first thing in a morning. Look for fruits that are lower on the glycaemic index to eat with your breakfast, such as apples and pears.
You should also look at enjoying oats with more savoury ingredients. Nuts and seeds are the perfect alternatives, packing your breakfast full of protein and fats, as well as fiber.
When you have these three ingredients working together, they will break down in the body slowly. You will find that they reduce the amount of glucose released into the body, so you dont have the same insulin response.
The extra fiber will also help you feel fuller for longer. This is important in the long term, as it will help you lose weight.
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Eat More Protein And Fat
Lean sources of protein like eggs, egg whites, chicken breast, turkey breast, extra-lean ground beef, bison, etc. are all filling food options that have no sugar. These lean options will not cause a spike in blood sugar, and they provide high satiety so you wont snack on sugary options later in the day.
If you elect to have these high-protein options in a sandwich form, pick a whole-grain bun, because it wont elicit the same metabolic response that white bread will, keeping blood sugar levels from spiking too high. Including some dietary fat with your meal or as a snack can also improve insulin response. Instead of reaching for a sugary snack or plate of fries as a side, opt for nuts and fruit or a salad with olive oil and balsamic vinegar.
Take A Shot Of Apple Cider Vinegar
Swigging apple cider vinegar might not sound appealing, but it could help keep your blood sugar in balance if taken before you eat. Some research has found that consuming ACV reduced post-meal blood sugar levels by about half in healthy patients. The theory is that acetic acid, a component of the vinegar, slows down the conversion of carbohydrates into sugar in the bloodstream. Pro tip: Mix a tablespoon or two into a glass of watertaking it straight will burn!
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How Fast Can I Lower My Blood Sugar
It may be faster than you think! Researchers at UCLA tracked over 650 men and women with type 2 diabetes who had attended the Pritikin Longevity Center to determine the effects of the healthy lifestyle change on their health. They found that in you can lower your blood sugar quickly. Of the adults who were new diabetics, their blood sugar levels fell from an average of 164mg/dL to 124 mg/dL within 3 weeks.
Better yet, many cases, adopting a healthy lifestyle is effective at reversing diabetes! The majority of the diabetics taking oral medication lowered their blood sugar to a point in which mediation was no longer needed. Those with advanced stages of diabetes noticed improvements as well. At the Pritikin Center, trained experts, including board certified physicians, registered dieticians and exercise physiologists, work with the adults to help them better understand their health, and how to eat, move, and live healthier.
What is a dangerous level of blood sugar?
Pre-diabetes is defined as having a fasting glucose between 100 and 125. Diabetes is a fasting glucose of 126 or higher. There is significant scientific evidence showing that a healthy lifestyle, such as the Pritikin Plan, can prevent pre-diabetes from developing into full-blown diabetes.
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High Blood Sugar Level Serious Problem
Blood sugar levels should never be taken lightly, especially at a time when the epidemic is spreading so fast. A weakened immune system due to illness can increase the risk of corona virus infection. Studies have now also shown that people with high blood sugar are at higher risk. Here is some advice that diabetic patients should keep in mind during the COVID-19 pandemic.
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Hypoglycemia And Physical Activity
People taking insulin or insulin secretagogues are at risk for hypoglycemia if insulin dose or carbohydrate intake is not adjusted with exercise. Checking your blood sugar before doing any physical activity is important to prevent hypoglycemia . Talk to your diabetes care team to find out if you are at risk for hypoglycemia.
If you experience hypoglycemia during or after exercise, treat it immediately:
Add Probiotics To Your Diet
Probiotics have significant effects on reduction of glucose, HbA1c, insulin levels and insulin resistance in diabetics, according to research. Probiotics encourage a healthy gut microbiome, which improves glucose metabolism. This positively benefits lipid profile, glycemic control, inflammation and blood pressure in diabetes type 2 patients.
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Eat At The Best Time For Blood Sugar Control
Eating at 8 pm can cause twice the blood sugar response as eating the same meal at 8 am . This is because your glucose tolerance peaks in the morning and declines the rest of the day.
Because of circadian rhymes in glucose tolerance, a low-glycemic food at night can cause a higher blood sugar spike than a high-glycemic meal in the morning . The worst combination is eating high-glycemic foods at night.
Eating as late as 11 pm can disrupt your circadian rhythm enough to disturb your glucose tolerance the next morning . This means youll have higher blood sugar levels after breakfast than after eating an identical meal at 6 pm.
Your muscles are most sensitive to insulin in the morning. In the morning, your muscles pull blood sugar from your bloodstream to boost glycogen reserves. Your muscles are the least sensitive to insulin at night. At night, your muscles pull less blood sugar from your bloodstream.
Skipping breakfast worsens blood sugar control in both diabetics and non-diabetics . And breakfast-skippers appear to have a higher risk of developing type 2 diabetes . If youre going to practice intermittent fasting, it may be safer to skip dinner over breakfast.
Unique Foods That Lower Or Regulate Blood Sugar
The following foods include specific compounds or properties that are scientifically associated with reducing blood sugar levels or slowing the breakdown of carbohydrates into glucose and are indicated next to the food.
In general, plant compounds, antioxidants, polyphenols, and specific vitamins or minerals directly reduce blood glucose levels while both kinds of fiber, protein, and fat slow the release of glucose into the bloodstream.
1. Lean meats : protein
2. Beans and lentils: magnesium, soluble fiber, protein, resistant starch
3. Raw broccoli/ broccoli sprouts: plant compounds
4. Okra: polysaccharide flavonoid antioxidants (isoquercitrin and quercetin 3-O-gentiobioside
5. Kale: fiber and flavonoid antioxidants
6. Avocado: soluble and insoluble fiber and monounsaturated fats
7. Pumpkin and pumpkin seeds: fiber, antioxidants, monounsaturated and polyunsaturated fats
8. Nuts and nut butters: monounsaturated, polyunsaturated, and saturated fats
9. Flax and chia seeds: fiber and monounsaturated and polyunsaturated fats
10. Fermented foods: probiotics, antioxidants, and minerals
11. Berries: soluble fiber, antioxidants , vitamins and minerals
12. Citrus fruits with skin: soluble and insoluble fiber and polyphenols
13. Apples: soluble fiber and plant compounds
14. Oats and oat bran: soluble fiber
15. Whole grains: soluble fiber
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Sprinkle On Some Cinnamon
Research on cinnamon’s blood-sugar-stabilizing powers is a little mixed, and it may not be a wonder spice. But if you’re adding it to an already healthy diet, then it can have a subtle benefit, especially if you add a lot of it into your diet .* Some studies suggest that cinnamon promotes healthy blood sugar by increasing insulin sensitivity, or making insulin more efficient at moving glucose into cells.* Try sprinkling it onto oatmeal or into low-sugar smoothies . Bonus: It tastes delicious!