How To Maintain Healthy Blood Sugar Levels Without Medication| August 31, 2021
High blood sugar is caused when your body produces insufficient insulin or does not use it efficiently. Insulin is a hormone that adjusts your blood sugar and helps it enter your cells for energy. High blood sugar levels, termed hyperglycemia, are often linked with diabetes. According to a CDC report, 13% of U.S. adults have diabetes, and 34% are with prediabetes. Thus, more than 50% of all adults in the United States have diabetes or prediabetes1.
In the past, diabetes was believed to be incurable. Today, thanks to recent developments, we now know that type 2 diabetes is not only treatable but can also be reversed with a change of lifestyle. High blood sugar is caused by several factors, including:
- A non-disciplined dietary pattern
- Consuming a high-glucose diet.
- Sedentary lifestyle, which decreases metabolic rate
- Infections or illnesses that lower immunity or damage pancreatic cells that secrete insulin
- Having a bad gut health
- Weight gain that is uncontrolled
- Taking medications like steroids
- Suffering from emotional stress
Read on to learn some of the best natural ways to lower blood sugar levels and control diabetes without medication.
1. Maintain Your Hydration by Drinking Lots of Water
Choose water over sugary beverages if you are diabetic or prediabetic. You may be able to keep your blood sugar levels within healthy ranges by drinking enough water. Besides preventing dehydration, it aids the kidneys in flushing out excess sugar through the urine. According to a study, those that consumed more water were less likely to develop high blood sugar levels. A regular water intake helps rehydrate the blood, reduces blood sugar levels, and may lower the risk of diabetes2.
2. Exercise Regularly
A regular exercise regimen increases insulin sensitivity, reduces body fat, and help you maintain a moderate weight. As your insulin sensitivity increases, your cells will be able to use more sugar from your bloodstream. Exercise also aids your muscles in using blood sugar for energy. People with diabetes may benefit from cardio exercises that increase circulation and the use of circulating glucose by muscles. Additionally, improving blood circulation and increases in muscular activity can reduce insulin resistance by changing insulin-receptor binding. Cycling, core conditioning, and swimming are other exercises that are good for diabetes3.
3. Keep Your Carb Intake Under Control
Carbohydrates are broken down into glucose (sugar) in your body, and insulin is needed to use and store that sugar for energy. For example, white bread, biscuits, soda, sugar, and honey penetrate directly into the bloodstream and cause a dramatic elevation in blood sugar. When you consume too many carbs like white bread, biscuits, soda, sugar, etc., or suffer from insulin dysfunction, this process fails, leading to elevated blood sugar levels.
You can, however, do a few things about it. To manage carb intake, the American Diabetes Association (ADA) recommends counting carbohydrates and recognizing how many you need. Additionally, these methods can help you manage your blood sugar by planning your meals appropriately. Several studies have also shown that a low carb diet could lower blood sugar levels4.
4. Reduce Your Glycemic Load By Eating Lower-Glycemic Food
Diabetes patients are advised to consume low glycemic foods like non-starchy vegetables, nuts, seeds, stone fruits (peaches, cherries, plums, and berries), raw eggs, avocados, and pastured raw dairy products. The glycemic index measures how fast your bodies absorb and digest food, determining how quickly your blood sugar increases. Blood sugar levels are influenced both by the amount and type of carbohydrates in food. Low-GI foods can help you lose weight as well as keeping your blood sugar under control. It would be best also to consider eating foods with lean protein, like egg whites, chicken breasts, or turkey breast, which provide feelings of satiety and help you avoid snacking later5.
5. Set Up Portion Control
Controlling portion size helps maintain a healthy weight by reducing calorie intake. In consequence, weight management can help promote healthy blood sugar levels and prevent the development of type 2 diabetes. Keeping track of your serving size also prevents exaggerated blood sugar spikes. Preparing portions by measuring and weighing them, reducing the plate size, and checking the serving size on food labels are some tips to help you manage portion sizes6.
6. Be Sure to Consume More Fiber
Diets high in fiber help slow down sugar absorption and carbohydrate digestion. It not only aids in digestion, but also helps lower blood sugar levels. You may also need to consider the type of fiber you consume. Fibers can be soluble or insoluble. Despite both fiber types being important, soluble fiber is explicitly proven to improve blood sugar management. In addition, a high fiber diet can improve the body's ability to control blood sugar and reduce blood sugar levels in patients with type 1 diabetes7.
Consuming fruits and vegetables with skin, beans and legumes, as well as oats, barley, quinoa, and other whole grains, can help you meet your daily intake of fiber. Women should consume about 25 grams of fiber per day, and men should consume 38 grams. It is about 14 grams per 1,000 calories8.
7. Fenugreek Seeds Are Good for You
Fenugreek seeds are rich in soluble fiber and can help control blood sugar levels. Fenugreek has been shown to lower blood sugar effectively in people with diabetes in many studies. As well as lower fasting glucose levels, it also improves glucose tolerance. You can add fenugreek in baked items to help people with diabetes9.
8. Make Sure to Consume Probiotics
The consumption of probiotics can lower blood sugar, glucose resistance, and insulin levels. In addition to promoting gut health, probiotics also help control blood glucose levels. This prevents inflammation, improves glycemic control, normalizes lipid profiles, and lowers blood pressure in patients with type 2 diabetes10.
9. Eat Foods with High Chromium and Magnesium Content
Micronutrient deficiencies have also been linked to high blood sugar levels and diabetes. Examples include deficiency of chromium and magnesium. Chromium plays a role in carb and fat metabolism. Additionally, it regulates blood sugar levels. Inadequate chromium can increase your risk of carb intolerance. Several studies of diabetes patients have shown that chromium is beneficial for managing long-term blood sugar levels. In addition to meat, whole grain products, fruits, vegetables, and nuts, chromium is also found in poultry, fish, and eggs11.
Magnesium deficiency has also been linked with a higher risk for diabetes in addition to its effects on blood sugar levels. Research has linked individuals who consume the most magnesium with a 47% lower risk of developing type 2 diabetes. There are many magnesium-rich foods, including dark greens, tuna, whole grains, squash and pumpkin seeds, dark chocolate, beans, bananas, and avocados12.
10. Give Berberine a Try
Berberine HCl is a bioactive alkaloid. Herbs such as Berberis, Mahonia, and Tinospora have been used to extract it. Due to its yellow colour, it has been used as a dye and historically in Chinese medicine to treat diabetes. Berberine reduces blood sugar levels and aids in carb breakdown for energy. Further, berberine may be as effective at lowering blood sugar as some diabetes medications. With these benefits, it is one of the most effective supplements for people with diabetes or prediabetes13.
11. Use Apple Cider Vinegar
Many health benefits are correlated with apple cider vinegar. It reduces fasting blood sugar levels, decreasing the liver's production or making the cells more efficient at using it. In addition, vinegar has been shown to have an impact on the body's reaction to sugars and can enhance insulin sensitivity. Mix a few ounces of it in some water, drink it before a high carb meal, or add it to salad dressing. Those who are already taking medications that lower blood sugar must speak with their doctor before taking apple cider vinegar14.
12. Try Cinnamon Extract
Cinnamon has been shown to enhance insulin sensitivity by lowering insulin resistance at the cellular level. Studies indicate that cinnamon can also reduce blood sugar levels by as much as 29%. It moderates the rise of blood sugar following a meal by slowing the breakdown of carbs in the digestive tract15.
13. Be Aware of Your Blood Sugar Level
Measurables become manageable. You can better manage your blood glucose levels by measuring and monitoring them. If you keep track, you can determine whether you need to adjust your medications or meals. Additionally, you will learn how your body reacts to certain foods. Keep a log of your levels every day.
14. Maintain A Healthy Weight
Maintaining a healthy weight is a no brainer; it will enhance your health and prevent future health issues. It has also been proven that weight management helps regulate blood sugar levels and reduces the risk of diabetes. If you lose just 7% of your body weight, you can reduce your risk of developing diabetes by up to 58%, and it appears to work even better than a typical diabetes medication. The risk reductions will also last for a long time16.
To calculate your diabetes risk, it's crucial to monitor your waistline since it's perhaps the most crucial factor to consider when estimating your weight. For women, the risk of developing insulin resistance increases with a waist measurement of more than 35 inches (88.9 cm) and for men with a waist measurement of more than 40 inches (101.6 cm)17.
15. Take Steps to Manage Your Stress
Stress can cause blood sugar levels to rise. Stress is often accompanied by the release of stress hormones like glucagon and cortisol. These hormones raise blood sugar levels. According to one study, exercise, relaxation, and meditation can reduce stress and lower blood sugar levels in students. Stress-reduction methods like mindfulness and yoga may also improve insulin secretion in people with chronic diabetes18.
16. Getting Enough Sleep Is Essential
Sleep is crucial to good health, and it feels great to get enough of it. Blood sugar levels and insulin sensitivity can also be affected by poor sleeping habits and lack of rest. They can make you hungry and make you gain weight. When you do not get enough sleep, your body releases fewer growth hormones and produces more cortisol. They both play a crucial role in managing blood sugar. Insufficient sleep can cause a similar reaction in the body as insulin resistance, leading to a rise in blood sugar levels. It is equally important to get quality and quantity of sleep. To get the most out of your sleep, make sure to get enough of it every night19.
17. Stay Away from Alcohol
Added sugars in alcohol can increase blood glucose levels and cause the body to dehydrate. Drink occasionally and moderately. You should limit yourself to one drink at a time.
18. Don't Smoke
Diabetes patients should also stop smoking because nicotine increases insulin resistance. In addition to increasing the risk of blood sugar-related problems, it also leads to cardiovascular disease and kidney disease.
The Bottom Line
Although diabetes is a lifestyle disease that cannot be cured, it can be controlled. Diabetes develops as a result of higher-than-normal blood sugar levels. It is the insulin produced by the pancreas that maintains blood glucose levels. Diabetes is caused by an inability to use insulin properly or by insufficient insulin production. By making healthy changes in your lifestyle, you can maintain your blood sugar levels to control or prevent diabetes, as mentioned in this blog post. Talk to your health care provider before changing your lifestyle or introducing new supplements. You should particularly note this if you have trouble managing your blood sugar or taking medication to lower it.
- Choosing a selection results in a full page refresh.
- Press the space key then arrow keys to make a selection.