15 Natural and Easy Ways to Manage Your Blood Sugar Level

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 in controlling blood sugar levels.

However, several circumstances can 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 utilize insulin, these internal factors can contribute to high blood sugar levels. Insulin resistance is the name given to the latter.

External factors include dietary choices, certain medications, a sedentary lifestyle, and stress.

The Centers for Disease Control and Prevention (CDC) reports that 13% of U.S. adults live with diabetes and that another 34.5% have prediabetes. This means that close to 50% of all U.S. adults 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 15 simple and scientifically-proven natural methods for lowering blood sugar.

 

1. Limit Your Carbohydrate Consumption.

 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.

Your blood sugar levels are significantly impacted by the carbohydrates you consume. Your body uses insulin to help it use and store carbs 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 patients with diabetes to control their carb intake by measuring 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 benefits and lowers blood sugar levels.

 

2. Eat More Fiber

Fiber promotes a more gradual rise in blood sugar levels by delaying carbohydrate breakdown and sugar absorption. Consuming a lot of fiber can help with blood sugar control. In this regard, soluble dietary fiber seems to be superior to insoluble fiber.

Fiber comes in two varieties: soluble and insoluble. Both are significant, but soluble fiber has been specifically demonstrated to benefit blood sugar management while insoluble fiber has not.

A diet rich in fiber can enhance your body’s capacity to control blood sugar and reduce blood sugar lows. You may be able to better manage type 1 diabetes as a result.

Foods that are high in fiber include:

• vegetables
• fruits
• legumes
• whole grains

The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. That’s about 14 grams for every 1,000 calories.

 3. Establish Portion Control

You may control your blood sugar levels by concentrating on your portion proportions. You may maintain a healthy weight by exercising portion control and controlling your calorie consumption.

Weight control, therefore, encourages normal blood sugar levels and has been demonstrated to lower the risk of acquiring 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
• eat slowly
• use smaller plates
• avoid all-you-can-eat restaurants
• read food labels and check the serving sizes
• keep a food diary

 4. Aim for Low-Glycemic-Index (GI) 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 food affects your blood sugar levels. Particularly, eating low-GI meals has been demonstrated to lower blood sugar levels in diabetics.

Some examples of foods with a low to moderate GI include:

• whole wheat pasta
• non-starchy vegetables
• oats
• beans
• lentils
• bulgur
• barley
• unsweetened Greek yogurt
• legumes

Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal.

 5. Regular Exercise

Exercise improves insulin sensitivity and facilitates the utilization of blood sugar by your muscles. Reductions in blood sugar levels may result from this. 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 utilization 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. A sedentary lifestyle is better than any activity that gets you up and moving regularly, 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.

 

 6. Drink Plenty of Water

 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.

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 products that are sugar-sweetened as they can elevate blood sugar, cause weight gain, and raise the chance of developing diabetes.

 

7. Maintain a Moderate Weight

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

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 hemoglobin (HbA1c) values may improve if you lose more than 5% of your starting weight. These serve as a barometer for your blood sugar throughout the last three months.

 

8. Control Your Stress.

Exercise and stress-reduction techniques like yoga may help you control your blood sugar levels.

Blood sugar levels might fluctuate due to stress. Your body releases the hormones glucagon and cortisol in response to stress, which raises 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 are two exercises and relaxation techniques that may aid people with chronic diabetes who are experiencing issues with insulin secretion.

 

9. Get Plenty of Good Sleep.

A healthy weight and blood sugar levels are supported by getting enough sleep. On the other side, insufficient sleep might interfere with important metabolic hormones. 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 are advised to get at least 7-8 hours of good sleep every night.

To improve the quality of your sleep, try to:

• Avoid drinking alcohol and caffeine in the evening.
• Maintain a cool bedroom.
• Follow a sleeping schedule.
• Exercise frequently.
• Limit screen time before bedtime.
• Take fewer naps.
• Use calming and soothing smells, like lavender.
• Don’t work in your bedroom, please.
• Before bed, take a warm bath or shower.
• Try guided visualization or meditation.

 10. Monitor Your Blood Sugar Levels.

You can modify foods and drugs to better control your blood sugar levels by checking your blood sugar and keeping a regular journal.

A glucometer, often known as a portable blood glucose meter, 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.

 

11. Consume Chromium- and Magnesium-Rich Meals.

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

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 hypothesized association are not fully understood. Therefore, more investigation is required. Blood sugar levels have also been proven to benefit from 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.

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:

• tuna
• whole grains
• dark chocolate
• dark leafy greens
• squash and pumpkin seeds
• bananas
• avocados
• beans

 12. Include Particular Foods in Your Diet.

It’s believed 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.

Some numerous foods and plants 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.

Some of the foods believed to have beneficial effects on people with diabetes include:

• Apple cider vinegar. 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.
• Berberine. According to research, this substance reduces blood sugar by enhancing the usage of sugar by your tissues, activating the breakdown of glucose by enzymes, and boosting the creation of insulin.
• Fenugreek seeds. There is some evidence that fenugreek may support blood sugar regulation, while further high-quality trials in humans are required.

If you already take blood-sugar-lowering drugs, it is imperative to consult your doctor before introducing any of these foods to your diet because some herbal supplements may interact poorly with them.

Supplements are not governed by the Food and Drug Administration (FDA) in the same manner that prescription drugs are. As a result, it’s critical to buy supplements that have passed an independent lab’s tests for ingredient content and purity.

 13. Eat Healthy 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.

Several 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, as well as healthful snacks throughout the day, may result in readings of glycated hemoglobin (HbA1c) that are lower, indicating better blood sugar control during the past three months.

 14. Eat Probiotic-Rich Foods.

You might be able to control your blood sugar levels with a probiotic-rich diet. Friendly bacteria known as probiotics have several 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 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

 15. Take All-Natural Supplements

 Some supplements contain only natural ingredients, such as GlucoTrust that can give health benefits such as:

• promoting healthy blood sugar level
• improving blood flow and circulation
• reducing sugar and junk food cravings
• supporting deep and rejuvenating sleep.

Please note that GlucoTrust is not meant to be a replacement for any prescription medications you are currently taking. Always consult with your doctor before making any changes to how and when you take your medications.

THE BOTTOM LINE

 

There are multiple ways to naturally manage your blood sugar levels.

Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated. That said, some of the biggest improvements have to do with your dietary choices.

Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications.