Diabetes stems from when high blood sugar occurs which is when your body can’t effectively transport sugar from your blood into cells. Over 10% of adults in the US have type 2 diabetes and an alarming amount more are pre-diabetic. Here are 15 easy ways to lower blood sugar levels naturally.
Exercise increases insulin sensitively and helps your muscles pick up sugars from the blood. Try to get exercise as frequent as possible.
WATCH YOUR CARB INTAKE
Carbs are broken down into glucose that can raise your blood sugar levels. So reducing your carb intake can help control your blood sugar.
EAT MORE FIBER
Fiber slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels. So eat plenty of fiber to help control your blood sugar.
Drinking enough water can help you keep your blood sugar levels within healthy limits as it helps your kidneys flush out the excess blood sugar through urine.
FOCUS ON PORTION CONTROL
Portion control helps regulate calorie intake and can also lead to weight loss. You can control your portions by measuring, weighing, avoiding all you can eat spots, keeping a food journal, using smaller plates and eating slowly. The more control you have over your serving sizes the better control you will have over your blood sugar levels.
CHOOSE FOODS WITH A LOW GLYCEMIC INDEX
The glycemic index assess the body’s blood sugar response to foods that contain carbs. Eating low-glycemic-index foods are known to reduce long-term blood sugar levels in type 1 and type 2 diabetics. Eat foods such as seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn and yams.
Stress can affect your blood sugar levels as your hormones cause blood sugar levels to go up. Try to exercise, relax and meditate, these can be an option to control blood sugar.
MONITOR YOUR BLOOD SUGAR LEVELS
Measuring and monitoring blood glucose levels can also help you control them. It will also help you find out how your body reacts to certain foods. So measure and log your levels every day.
GET QUALITY SLEEP
Getting good sleep is important for your overall health, and it is necessary to help keep your blood sugar levels low. Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an important role in blood sugar. Good sleep helps maintain blood sugar control and promotes a healthy weight.
EAT FOODS RICH IN CHROMIUM AND MAGNESIUM
High blood sugar levels and diabetes have also been linked to deficiencies in the minerals chromium and magnesium.
Chromium controls blood sugar levels and a lack of chromium may predispose you to carb intolerance. Chromium-rich foods include egg yolks, whole-grain products, high-bran cereals, coffee, nuts, green beans, broccoli and meat.
Magnesium is also known to affect blood sugar levels. Eating foods rich in chromium and magnesium on a regular basis can help prevent deficiencies and reduce blood sugar problems.
USE APPLE CIDER VINEGAR
Apple cider vinegar promotes lower fasting blood sugar levels as it significantly influences your body’s response to sugars and improves insulin sensitivity.
TRY CINNAMON EXTRACT
Cinnamon slows the breakdown of carbs in the digestive tract, which moderates the rise in blood sugar after a meal. Cinnamon has been shown to reduce fasting blood sugar levels and improve insulin sensitivity.
Berberine is the active component of a Chinese herb that’s been used to treat diabetes for thousands of years. Berberine has been shown to help lower blood sugar and enhance the breakdown of carbs for energy. Be wary of some side effects such as diarrhea before trying.
EAT FENUGREEK SEEDS
Consider giving fenugreek seeds a try. They are easy to add to your diet and can help regulate blood glucose levels.
It’s a no brainer right, that maintaining a healthy weight will improve your health and prevent future health problems. Keeping a healthy weight and waistline will help you maintain normal blood sugar levels and decrease your risk of developing diabetes.