14 Simple Natural Methods For Blood Sugar Control

Diabetes and prediabetes are linked to hyperglycemia, sometimes referred to as high blood sugar. When your blood sugar level is high but not high enough to be diagnosed as diabetes, you have prediabetes.

The hormone insulin, which enables your cells to use the blood sugar that is circulating, is typically produced by your body to control your blood sugar levels. As a result, insulin is crucial for controlling blood sugar levels.

However, a number of circumstances may impede the control of blood sugar and result in hyperglycemia.

When your liver creates too much glucose, your body produces too little insulin, or your body cannot efficiently utilise insulin, these internal factors can contribute to high blood sugar levels. Insulin resistance is the name given to the latter.

Dietary choices, specific drugs, a sedentary lifestyle, and stress are examples of external variables.

According to the Centers for Disease Control and Prevention (CDC), 13% of individuals in the United States have diabetes, while another 34.5% have prediabetes. This indicates that about 50% of adults in the United States have diabetes or prediabetes.

People with diabetes need to regulate their blood sugar levels very carefully since long-term high blood sugar levels can cause complications that are potentially fatal or limb-threatening.

Here are 14 simple, scientifically supported methods for lowering blood sugar naturally.

1. Regular exercise

You can achieve and maintain a healthy weight with regular exercise, which also improves insulin sensitivity.

Your cells can use the available sugar in your bloodstream more efficiently if your insulin sensitivity is increased.

Exercise also facilitates the utilisation of blood sugar by your muscles for energy and contraction.

Consider routinely testing your blood sugar levels before and after exercise if you struggle to control it. You'll be able to learn how you react to various activities and prevent too-high or too-low blood sugar levels as a result.

Researchers also advise taking part in so-called "exercise snacks" to reduce blood sugar and prevent the harm that prolonged sitting might cause.

Exercise snacks simply refer to taking a brief break from sitting down every 30 minutes during the day. Light walking or easy resistance exercises like squats or leg raises are a few of the advised workouts.

Weightlifting, brisk walking, jogging, biking, dancing, hiking, swimming, and more are additional beneficial forms of exercise. In fact, a sedentary lifestyle is better than any activity that gets you up and moving on a regular basis, regardless of intensity.

Additionally, be aware that even if you struggle to dedicate longer lengths of time to exercise throughout the week, you might still benefit from undertaking shorter sessions. For instance, consider setting a target of 150 minutes per week of exercise by aiming for three 10-minute sessions per day for five days.

NOTE - Exercise improves insulin sensitivity and facilitates the utilisation of blood sugar by your muscles. Reductions in blood sugar levels may result from this.

2. Limit your carbohydrate consumption.

Your blood sugar levels are significantly impacted by the amount of carbohydrates you consume (7Trusted Source).

Carbs are converted by your body into sugars, primarily glucose. Insulin then assists your body in using and storing it for energy.

This process breaks down and blood glucose levels can increase when you consume too many carbohydrates or have issues with insulin function.

Due to this, the American Diabetes Association (ADA) advises people with diabetes to control their carb intake by counting their intake and understanding how many they require.

According to some research, doing this will help you properly plan your meals, which can further enhance blood sugar control.

A low-carb diet helps lower blood sugar levels and prevent blood sugar spikes, according to numerous research.

It's crucial to understand that low-carb and low-carbohydrate diets are not equivalent.

When keeping an eye on your blood sugar, you can still consume some carbohydrates. But choosing whole grains over processed grains and refined carbohydrates offers more nutritional benefit and lowers blood sugar levels.

NOTE - Your blood sugar levels rise as a result of your body converting the carbohydrates you eat into glucose. Therefore, consuming fewer carbohydrates can help with blood sugar regulation.

3. Consume more fibre

Fibre promotes a more gradual rise in blood sugar levels by delaying the digestion and absorption of carbohydrates.

Fibre comes in two varieties: soluble and insoluble.

Whereas both are significant, soluble fibre has been specifically proved to benefit blood sugar management while insoluble fibre has not.

A high-fibre diet can help your body better control blood sugar levels and reduce low blood sugar epi

Foods that are high in fibre include:

vegetables

fruits

legumes

whole grains

For women, a daily fibre intake of 25 grammes is advised, while for men it is 35 grammes. For every 1,000 calories, that equates to 14 grammes.

NOTE - Consuming a lot of fibre can help with blood sugar control. In this regard, soluble dietary fibre appears to be superior to insoluble dietary fibre.

4. Stay hydrated by drinking water.

You may be able to maintain healthy blood sugar levels by drinking enough water.

Additionally to avoiding dehydration, it aids in the kidneys' ability to eliminate any extra sugar in the urine.

According to a study of observational studies, people who drank more water were less likely to experience high blood sugar levels.

Regular water consumption may rehydrate the blood, lower blood sugar levels, and lower the chance of developing diabetes.

Remember that the greatest beverages are water and others with no calories. Avoid foods that are sugar-sweetened because they can cause blood sugar to rise, weight to gain, and an increased risk of diabetes.

NOTE - Hydration helps lower blood sugar levels and the risk of developing diabetes. Avoid beverages with added sugar and opt instead for water and zero-calorie liquids.

5. Establish portion control

You may maintain a healthy weight by exercising portion control and controlling your calorie consumption.

Therefore, managing one's weight helps to maintain healthy blood sugar levels and has been demonstrated to lower the risk of type 2 diabetes.

Keeping an eye on your serving amounts also aids in avoiding blood sugar rises.

Here are some helpful tips for managing portion sizes:

measure and weigh your portions

use smaller plates

avoid all-you-can-eat restaurants

read food labels and check the serving sizes

keep a food journal

eat slowly

NOTE - Focusing on your portion sizes can help you manage your blood sugar levels.

6. Aim for low-glycemic-index foods.

The glycemic index (GI) gauges how quickly your body consumes carbohydrates and how quickly they break down after digestion. The rate at which your blood sugar levels rise is impacted by this.

Foods are classified as low, medium, or high GI according to the GI, which rates them from 0 to 100. Foods with a low GI score have a ranking of 55 or less.

The quantity and kind of carbohydrates you consume both affect how a food affects your blood sugar levels. Particularly, eating low GI meals has been demonstrated to lower blood sugar levels in diabetics.

Examples of foods with a low to moderate GI include:

bulgur

barley

unsweetened Greek yogurt

oats

beans

lentils

legumes

whole wheat pasta

non-starchy vegetables

Additionally, incorporating protein or good fats reduces blood sugar increases following meals.

NOTE - Choose foods with a low glycemic index (GI) and monitor your overall carb intake.

7. Make an effort to control your stress.

Blood sugar levels might fluctuate due to stress.

Your body releases the hormones glucagon and cortisol in response to stress, which raise blood sugar levels.

Exercise, relaxation, and meditation dramatically reduced stress and lowered blood sugar levels, according to a study that involved a group of students.

Yoga and mindfulness-based stress reduction techniques are two exercises and relaxation techniques that may benefit persons with chronic

NOTE - You may be able to control your blood sugar levels by controlling your stress levels through exercise or relaxation techniques like yoga.

8. Keep an eye on your blood sugar levels.

You can manage your blood glucose levels more effectively by monitoring them.

A glucometer, often known as a portable blood glucose metre, can be used to perform this task at home. You can talk to your doctor about this choice.

You can assess whether you need to change your diet or medicine by keeping track. Additionally, it teaches you about how your body responds to certain foods.

Consider taking frequent daily measurements of your levels and recording the results in a log. Additionally, monitoring your blood sugar in pairs may be more beneficial. For instance, you should do this before and after an activity or two hours after eating.

This might help you choose if you should modify a meal somewhat rather than completely avoid it if it causes your blood sugar to surge. Some modifications include reducing them to a handful or substituting a starchy side for non-starchy vegetables.

NOTE - You can better control your blood sugar levels by monitoring your blood glucose and keeping a daily diary that allows you to make adjustments to your diet and medication as needed.

9. Obtain plenty good sleep.

It feels great and is vital for good health to get adequate sleep.

In reality, lack of sleep and poor sleeping patterns can have an impact on insulin sensitivity and blood sugar levels, raising the risk of type 2 diabetes. Additionally, they may stimulate hunger and encourage weight gain.

Additionally, sleep deprivation causes levels of the hormone cortisol to rise, which, as previously mentioned, is crucial for controlling blood sugar.

Getting enough sleep involves both amount and quality. Adults need to sleep for at least 7-8 hours each night in order to function properly, according to the National Sleep Foundation.

To improve the quality of your sleep, try to:

follow a sleep schedule

avoid caffeine and alcohol late in the day

get regular exercise

cut down on screen time before bed

keep your bedroom cool

limit your naps

create a bedtime routine

use soothing and calming scents such as lavender

avoid working in your bedroom

take a warm bath or shower before bed

try meditation or guided imagery

NOTE - Getting enough sleep supports blood sugar levels and a healthy weight. On the other hand, inadequate sleep could affect vital metabolic hormones.

10. Consume chromium- and magnesium-rich meals.

Micronutrient deficiencies have been linked to diabetes and high blood sugar levels. Deficits in the minerals magnesium and chromium are a few examples.

The metabolism of carbohydrates and fats involves chromium. It might enhance the effects of insulin, helping to control blood sugar.

Chromium-rich foods include:

meats

whole grain products

fruit

vegetables

nuts

Studies have found a variety of results, and the mechanisms underlying this hypothesised association are not fully understood. Therefore, more investigation is required.

Blood sugar levels have also been proven to benefit with magnesium. In actuality, a much lower risk of diabetes is linked to diets high in magnesium.

In contrast, low magnesium levels in diabetics may cause insulin resistance and lowered glucose tolerance.

However, you probably won't benefit from taking magnesium supplements if you currently consume a lot of foods high in magnesium and have acceptable blood magnesium levels.

Magnesium-rich foods include:

dark leafy greens

squash and pumpkin seeds

tuna

whole grains

dark chocolate

bananas

avocados

beans

NOTE - Consuming foods high in chromium and magnesium can lower the risk of deficits and blood sugar issues.

11. Think about including particular items in your diet.

There are numerous foods and plants that have known therapeutic qualities.

However, due to a lack of human studies or inadequate sample numbers, the general quality of the data regarding these chemicals is poor. As a result, no firm suggestions can be made on their use.

Several foods have been promoted as having anti-diabetes properties.

alcohol from apple cider. Older studies suggest that this component may lower blood sugar levels by delaying your stomach's emptying after a meal.

Cinnamon. By increasing insulin sensitivity and delaying the digestion of carbohydrates in the digestive tract, this spice may lower blood sugar levels. As a result, the blood sugar spike following a meal is tempered. However, more study is required.

NOTE - It's thought that some foods can lower blood sugar levels. However, more research is needed, and it's possible that they could interact poorly with the diabetes medications you're on.

12. Maintain a moderate and healthy weight

Maintaining a healthy weight lowers your chance of developing diabetes and supports good blood sugar levels.

According to research, losing even 5% of your body weight can improve blood sugar control and lessen the need for diabetes medication. For instance, if a person who weighs 200 pounds (91 kg) sheds just 10 to 14 pounds (4.5 to 6 kg), their blood sugar levels may significantly improve.

Furthermore, your glycated haemoglobin (HbA1c) values may improve if you lose more than 5% of your starting weight. Over the previous three months, these have served as indications of your blood sugar levels.

NOTE - Keeping a healthy weight will help you manage your blood sugar levels and lower your risk of developing diabetes.

13. Frequently consume wholesome snacks.

You may be able to prevent both high and low blood sugar levels by spreading out your meals and snacks throughout the day.

Your risk of type 2 diabetes may be decreased by snacking in between meals.

In fact, a number of studies indicate that eating more frequently and in smaller portions throughout the day may enhance insulin sensitivity and reduce blood sugar levels.

Additionally, eating more frequent, smaller meals and nutritious snacks throughout the day may result in readings of glycated haemoglobin (HbA1c) that are lower, indicating better blood sugar control during the past three months.

Read and study article on snack ideas if you have diabetes if you’re unsure about what to eat between meals.

NOTE - Between-meal snacks may prevent your blood sugar from rising or falling throughout the day.

14. Eat meals high in probiotics.

Friendly bacteria known as probiotics have a number of positive health effects, including better blood sugar management.

According to research, type 2 diabetics who use probiotics may have reduced levels of fasting blood sugar, HbA1c, and insulin resistance.

It's interesting to note that studies have shown that persons who ingest different species of probiotics and for at least 8 weeks experience greater improvements in blood sugar levels.

Probiotic-rich foods include fermented foods, such as:

yogurt, as long as the label states that it contains live active cultures

kefir

tempeh

sauerkraut

kimchi

NOTE - You might be able to control your blood sugar levels with a probiotic-rich diet.

 

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