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How To Reduce Blood Sugar Through Diet

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If You Regularly Have High Blood Sugar Levels

13 Incredible Foods That Reduce Blood Sugar

Having high blood sugar levels regularly is not something you should live with. This is because in the long-term it can increase your risk of developing diabetes complications, such as neuropathy and retinopathy.

If you notice that your blood sugar levels are often high, you should contact your diabetes healthcare team. They will review your treatment and provide you with advice on how to get your blood sugar levels back within your target range. This advice may include increasing your medication.

In the video below, Lynsey talks to Khalida about feeling anxious after getting a high blood sugar level reading. If youre finding it hard to deal with similar feelings, weve got information on emotional health that you may find helpful.

Will Supplements And Vitamins Help My Diabetes

No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2

Get Your Beauty Sleep

Now for the non-food-related blood-sugar balancing tips. Research suggests that skipping sleep can promote weight gain and sabotage your blood-sugar levels. In one study, sleep restriction was shown to decrease insulin sensitivity and impair the functioning of the appetite-control hormones, leptin and ghrelin . As mentioned above, without leptin, your body will have a hard time knowing when youre truly full or hungry. That promotes constant food cravings and puts your body in a state of stress, which raises cortisol levels. This tangled web of hormone imbalances is another major cause of having difficulty losing weight.

Since sleep deprivation is also a form of stress, it can cause your body to release excess cortisol. And as you now know, the prolonged release of cortisol can promote fat storage around your midsection.

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How To Lower Blood Sugar Naturally

Blood sugar, also known as glucose, is the main sugar in your blood and your bodys main source of energy. Blood sugars vary all day. A normal fasting blood sugar is less than 100 mg/dl. Blood sugars anytime of day regardless of when or what the last meal was should always be under 200 mg/dl. Blood sugars exceeding these two levels could signal prediabetes or Type 1 diabetes or Type 2 diabetes. Diabetes is a condition where the body cannot produce enough insulin or use insulin properly to correct blood sugars to safe levels.

About Type 2 Diabetes

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Diabetes is growing significantly in the United States, with the Centers for Disease Control stating that 9.4% of the country’s population has diabetes. Another 84 million have prediabetes, which can lead to full blown diabetes within 5 years if not treated.3

Diabetes can be silent, developing without any symptoms or indications that it is damaging the body’s organs. The complications from diabetes are numerous. Having diabetes puts one at significantly higher risk for heart disease and stroke. Diabetic retinopathy is a leading cause of blindness. Circulation problems in the legs can develop because of diabetes, and in the worst instances, can lead to tissue death requiring amputation. Diabetes can also damage the nerves , causing tingling, numbness, and burning pain in the hands and feet. Diabetes also damages the filtering system in the kidneys, leading to kidney disease that could require dialysis or a kidney transplant. Symptoms of depression are more common in people with diabetes, which can affect diabetes management.

1 Diabetics Guide, 20 Foods That Lower Blood Sugar, March 23, 2018,

2 Harvard Health Publishing, Glycemic Index for 60+ foods, March 14, 2018,

3 Centers for Disease Control,

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Use Natural Sweeteners In Moderation

If you follow a Paleo diet, its already likely that youve kicked white sugar out for good. But natural sweeteners, such as coconut sugar, maple syrup, coconut nectar, and raw honey are still simple carbs that digest rapidly. They should be used sparingly to promote a blood-sugar balance.

And while these sweeteners are the lesser of the evils when it comes to sugar, green-leaf stevia is a better option its been shown to have little to no impact on blood sugar .

Recap: How Do You Lower Blood Sugar Naturally Through Diet

When you can focus on 2 things, great changes will occur guaranteed!

  • Carbohydrates both the type and the amount
  • Eating real food
  • In just 30 Days youll be set on the right track!

    This step-by-step low carb nutrition course helps you set the right foundations.

    We show you the different types of carbs, proteins, and fats and how to combine them. And, weve got printable food lists, meal plans and more to help make it easy.

    P.S. Chime in and leave your comments below Id love to hear what you thought about this info.


    Elhayany et al. 2010. A lowcarbohydrateMediterraneandietimprovescardiovascularriskfactors and diabetescontrol among overweightpatients with type2diabetesmellitus: a 1-year prospective randomized intervention study. Diabetes Obes Metab. 2010 Mar 12:204-9.

    Esposito et al. 2009. Effects of a Mediterranean-style diet on the need for antihyperglycemic drug therapy in patients with newly diagnosed type2diabetes: a randomized trial. Ann Intern Med. 2009 Sep 1 151:306-14.

    Gannon et al. 2004. Effect of a high-protein, low carbohydrate diet on blood glucose control in people with type 2 diabetes. Diabetes. 2004 53:2375-2381.

    Feinman et al. 2015. Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base. Nutrition. 2015 31:1-13.

    Hyman, M. The Blood Sugar Solution. Little Brown and Company. 2012.

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    Stay Safe When Blood Glucose Is High

    If you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them.Ketones are uncommon in people with type 2 diabetes.

    What Is High Blood Sugar

    Reverse Diabetes with Low Carbohydrate Diet | Reduce A1C and Blood Glucose

    Blood glucose, or blood sugar, is usually regulated very well by an organ called the pancreas. When blood sugar levels rise due to eating, stress, and other normal body functions, the pancreas releases enough insulin to bring blood sugar levels back to a healthy range.

    When blood sugar imbalances exist, the pancreas either doesnt produce enough insulin to regulate blood sugars, or the cells dont respond to insulin-like they should. This results in high blood sugar and diabetes.

    Blood sugar is measured in mg/dL. Fasting blood sugar is considered borderline high when its between 100-125 mg/dL, and anything above 126 mg/dL is high. People with borderline high fasting blood sugar may be considered to have prediabetes.

    Postprandial blood sugar is considered high when its above 140 mg/dL within two hours of starting a meal.

    The hemoglobin A1c is considered borderline high when its 5.7%-6.4%, and anything above 6.5% is indicative of diabetes. The A1c is a more accurate way of diagnosing prediabetes because its over a longer period of time than just one fasting blood sugar test.

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    How Can I Pay For Tests And Diabetes Supplies

    Medicareexternal icon, Medicaid, and most private insurance plans pay for the A1C test and fasting blood sugar test as well as some diabetes supplies. Check your plan or ask your health care team for help finding low-cost or free supplies, and see How to Save Money on Diabetes Care for more resources.

    How To Reduce Your Blood Sugar Level Naturally

    Its possible to reduce your blood sugar level naturally without medication. However, you will need to make one or more significant lifestyle changes that promote better overall health and decrease insulin resistance or increase insulin sensitivity. Follow the below steps to lower your blood sugar naturally.

    Dr. Raja gives her five tips that can help reduce your blood sugar, The first thing is to eat a low carb diet, low in starchy foods, highly processed foods or concentrated sugars. Second is to regularly exercise, a minimum of 30 minutes five days a week. The third way is to incorporate some form of strength conditioning, simple body weight exercises that help build muscle, since muscle decreases insulin sensitivity. The fourth way is intermittent fasting and the fifth is weight loss, even a few pounds. All these should help patients lower their insulin resistance, and lower their blood sugar naturally.

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    Get More Quality Shuteye

    Melissa Ross/Stocksy

    Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says. Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a small study published in Diabetologia in February 2015. Healthy volunteers who slept only four hours for three nights in a row had higher levels of fatty acids in their blood, which reduced insulins ability to regulate blood sugar by about 23 percent, the researchers found. Lack of sleep is also linked with other health conditions, including obesity, heart disease, and stroke, according to the Division of Sleep Medicine at Harvard Medical School.

    The National Sleep Foundation recommends aiming for seven to nine hours of uninterrupted sleep per night.

    Having sleep troubles? Follow these recommendations from the National Sleep Foundation:

    • Sleep in a cool, dark room.
    • Avoid consuming alcohol or caffeine in the hours before bed.
    • Go to bed and wake up at the same time each day, even on the weekends.
    • Dont look at screens for at least a half hour before bedtime, including TV, tablets, cell phones, and computers.

    What Psychotropic Meds Cause Diabetes

    How to lower blood sugar naturally through diet

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    When Should I Check My Blood Sugar

    How often you check your blood sugar depends on the type of diabetes you have and if you take any diabetes medicines.

    Typical times to check your blood sugar include:

    • When you first wake up, before you eat or drink anything.
    • Before a meal.
    • Two hours after a meal.
    • At bedtime.

    If you have type 1 diabetes, have type 2 diabetes and take insulin, or often have low blood sugar, your doctor may want you to check your blood sugar more often, such as before and after youre physically active.

    Lets Add A Step 4 For Ones On Medications

    If you are on diabetes medications, make sure to continue to take your diabetes medications as prescribed and if you continue to see a trend of higher readings, share these blood sugar levels with your doctor to see if you need a change in your medication . That calls for step 4 in my recommendations: to speak to your doctor if you are seeing trends in higher blood sugar readings.

    Thanks for watching and until next time, cheers to your health.

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    Reduce And Manage Stress

    Stress increases your levels of the stress hormone cortisol, which can lead to imbalances in your blood sugar and in many other hormones. Experiencing some stress from time to time is normal, but chronic stress can have serious consequences on your health and raise your blood sugar levels.

    Proven ways to decrease stress are regular exercise, stretching, meditation, yoga practice, deep breathing, mindfulness practices, listening to music, family time, making time for self-care, and hobbies. Just 10 to 30 minutes a day of consistent practice of one or more of the above can make a huge difference in well-being, Dr. Raja advises.

    Following a regular sleep routine, avoiding excessive screen time, and adjusting your work schedule to make time self-care is also important. I am a big proponent of taking time for self-care, family, and hobbies. These activities bring you joy and result in better health.

    What Diabetic Medicine Will Tricare Cover

    Foods That Lower Blood Sugar (And Why They Work)

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    What Is The Glycemic Index

    Knowing the glycemic index of foods can help you make better dietary choices and help you manage diabetes. That’s because the glycemic index rates carbohydrates by how quickly and how much they raise blood sugar, on a scale of 1 to 100.

    Low-glycemic foods have higher amounts of fiber, vitamins, and minerals. Because of their high fiber content, these foods are digested slowly and have a more gradual impact on blood sugar. People with diabetes should try to eat more low-glycemic foods to avoid blood-sugar spikes.

    If you have diabetes, it’s also important to keep track of the carbs you’re eating each day and each meal, as having too many carbs with a high glycemic content can spike blood-sugar levels. And even if you don’t have diabetes, eating high-glycemic foods can increase your risk for Type 2 diabetes, heart disease, and obesity.

    Here are some examples of low-glycemic foods you can eat to lower blood sugar and prevent spikes.

    The 17 Best Foods To Lower Your Blood Sugar

    For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels.

    Although factors like body weight, activity, stress, and genetics also play a role in blood sugar maintenance, following a healthy diet is critical for blood sugar control .

    While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health (

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    Check Your Blood Sugar

    If you take medication that may cause low blood sugar , its highly advisable to check your blood sugar levels before you try to bring your sugar levels down.

    This is just in case your blood sugar is normal or low, which can be the case in some situations.

    Testing of blood sugar before bringing your levels down is particularly important if you take insulin.

    Diets Used With Caution For People With Diabetes

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    Extreme diets may put you at risk, depending on which diabetes medications you may be taking or if you have other medical issues in addition to the diabetes, says Dunn.

    Here are her suggestions of what to avoid.

    1. Low or no-carb diets. Using insulin or taking a sulfonylurea and avoiding carbohydrates can put you at risk for low blood sugar. If you do want to follow this kind of diet, you should definitely check with your physician first.

    Depending on how low the carbohydrates are in the diet, your doctor may ordermonthly lab work to rule out low potassium or magnesium or elevated lipids or uric acid levels, says Dunn.

    2. Intermittent fasting, extreme calorie reduction or skipping meals. Any diet that promotes fasting for long periods can cause low blood sugar. Even if you arent taking medication for your diabetes, its important to maintain consistent eating patterns for weight management and blood sugar control. Be aware of how much you eat at any one time to avoid spiking your blood sugar.

    Any diet that encourages very low caloric intake can also increase the risk of low blood sugar and reduce muscle mass. This diet should also be supervised by a physician.

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