10 tips to lower blood sugar the natural way


This is the Holy Grail for people with diabetes or pre-diabetes: Check your blood sugar and see the numbers match reality. Can lifestyle changes help? Yes. If you are diabetic or pre-diabetic, lowering blood sugar isn’t just a short-term goal. It helps prevent or delay the complications of diabetes, including heart, kidney, eye and nerve diseases. It can even completely change the course of the disease.

This is 10 reliable ways to lower blood sugar naturally, without a prescription.

1. Watch your carbohydrate intake

Caring for carbohydrates is important for people with type 2 diabetes. Carbohydrates are the cause of potential fluctuations in your blood sugar. How much carbohydrate per meal is ideal? It is suitable for each individual. Physical exercise, weight and age can affect how long sugars are retained in the body. The typical starting point for people with diabetes is to limit carbohydrate intake to 200 to 245 grams (g) per day, which is about half of your daily calories from carbohydrates.

From there, do adjustments based on your blood sugar readings or as recommended by a dietitian. Remember that carbs aren’t just found in the usual foods, like bread, potatoes, and pasta. They are also present in fruits, vegetables, sweets and dairy products.

2. Avoid eating large meals

One way to keep carbs in check is to eat in moderation. Try to spread the food out throughout the day. Don’t eat small meals to save for a big dinner. Feeding your body throughout the day helps regulate your blood sugar levels and avoid the highs and lows. Keep an eye on carbs, even when snacking. Typically, less than 15 g carbs per snack is a good approach standard. That’s about what you find in a cup of fruit.

3. Load up on fiber

Fiber is another nutrient you need to watch to manage your blood sugar, but in this case, the more the better! They can help stabilize your blood sugar levels. It also plays a role in weight management and may reduce your risk of cardiovascular disease. Fiber also plays a preventive role. Studies have shown that high fiber diets can reduce the incidence of type 2 diabetes by 15 to 15 % compared to poor diets in fibers. You’ll find fiber in plant foods such as raspberries, peas, and whole grains.

Beans are another good source of fiber. According to a study published in the Archives of Internal Medicine, people with type 2 diabetes who ate at least one cup of legumes (beans, chickpeas, and lentils) daily for three months had lower blood sugar levels. Beans are also an excellent source of folate, which is linked to a lower risk of cardiovascular disease, a common complication of diabetes. Men should aim for 25 to 38 g of fiber per day, and women 21 to 25 g per day.

4. Increase the quality of your sleep

Insufficient or limited sleep affects body chemistry, and longer sleep helps control blood sugar. Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a small study published in Diabetologia in February 245. Healthy volunteers who slept only four hours for three nights in a row had higher levels of fatty acids in their blood, which reduced by approximately 25% the ability of insulin to regulate blood sugar, the researchers found. Lack of sleep is also linked to other health problems, including obesity, heart disease and stroke.

5. Lose some weight

According to the National Institute of Diabetes and Digestive and Kidney Diseases, carrying extra pounds is a leading cause of resistance to insulin, which prevents the hypoglycemic hormone from working properly. Your weight loss goals don’t have to be huge either. A study published in the American Journal of Preventative Medicine showed that a modest weight loss of 5 to 10% of body weight, resulted in improved insulin sensitivity and glucose tolerance. Small steps in the right direction can yield big results in improvement or prevention.

6. Drink more water

Staying hydrated is an easy way to keep your blood sugar under control. One study found that the more water study participants drank, the less likely they were to develop high blood sugar. Specifically, the study found that people who drank less than half a liter of water a day had an increased risk of developing blood sugar problems.

The idea is that water helps flush glucose out of the body. Having a glass of water can be really helpful in essentially diluting your blood sugar and lowering your blood sugar in a healthy way.

7. Control your stress

When you are stressed, your blood sugar tends to increase. When you’re stressed, insulin levels go down, certain hormones go up, and more glucose is released from the liver, which ends up in the bloodstream and can cause disturbances for up to eight hours. How to reduce tension? Yoga and meditation can help people lower their blood sugar levels. A December 245 study published in the Journal of Physical Therapy Science involving 27 nursing students and revealed that a combination of yoga and meditation practiced for an hour once a week led to reduced stress levels and a drop in blood sugar after 15 weeks.

8. Never skip breakfast

We’ve all heard that breakfast is the most important meal of the day. This is especially true for people with diabetes. A high-protein breakfast has an advantage over high-carb breakfasts. In one study, women aged 15 to 55 years ate meals with similar calories, fat, and fiber, but different amounts of protein. The researchers monitored the amount of glucose and insulin in the participants’ blood for four hours after they had eaten breakfast. Researchers found that the best breakfasts contained 39 g of protein and caused post-prandial glucose spikes lower than meals containing less protein. Also, eating breakfast can help overweight people with type 2 diabetes shed excess pounds.

9. Add Resistant Starch to Your Plate

Resistant starch, found in some potatoes and beans, bypasses the small intestine and ferments in the large intestine, which means it does not raise glucose levels and promotes the growth of good bacteria in the body. It is a fiber-filled starch that helps control blood sugar. Interestingly, resistant starch can change with heat, and some foods, such as rice, are higher in resistant starch when cooked and cooled than when cooked and served hot, depending on the Johns Hopkins Medicine.

Resistant starches are also found in:

Plantains and unripe bananas.

beans, peas and lentils

whole grains, including oats and ‘barley.

Remember to consider carbohydrate count when incorporating foods containing resistant starch into your diet.

. Exercise every day

Exercise helps improve blood sugar levels in people with type 2 diabetes by increasing insulin sensitivity and the ability to the body to use glucose as energy. In type 2 diabetes, exercise helps improve insulin resistance. The end result is a drop in blood sugar. Exercise is like spring cleaning for the body. It takes the stored form of glucose and uses it for energy, so the next time you eat carbs, there’s somewhere to put it. Because exercise can immediately lower blood sugar in people with type 2 diabetes, work with your doctor to determine the right amount and timing of activity for you.

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