15 Easy Tips to Control Blood Sugar Levels Naturally
By: Abdul Majid Qureshi
Tags: Health Tips, Health, Blood Sugar, Healthcare, Healthy Lifestyle

High blood sugar levels happen when the body cannot transport sugar into cells efficiently from the blood. This can cause diabetes when left unchecked.

One 2012 study estimated that 12–14% of US adults had type 2 diabetes, while 37–38% were pre-diabetic. This suggests that there is diabetes or pre-diabetes in 50 percent of all US adults.

Here are 15 simple ways to naturally lower blood sugar levels:

1. Exercise Regularly

Regularly exercises can help you lose weight and improve the sensitivity of insulin.

Increased insulin sensitivity means that the available sugar in your bloodstream will better be used by your cells.

Exercise also helps to use blood sugar for energy and muscle contraction of your muscles.

If you have blood sugar regulation issues, your levels should be tested regularly. This will help you understand how you react to various activities and prevent your blood sugar level from being higher or too low.

Weight lifting, brisk walking, running, riding, dancing, hiking, swimming, and more are healthy exercise types.

Regular Exercise improves the susceptibility of insulin and makes the muscles take up blood sugar. This can contribute to decreased levels of sugar in the blood.

2. Regulate Your Carb Intake to Control Blood Sugar Levels

Carbs are broken down into sugars by your body (mostly glucose), and then insulin transfers the sugars into cells. This mechanism fails when you eat too many carbohydrates or have issues with insulin function, and blood glucose levels increase.

There are some practices you can do about this, though.

By measuring carbs or using a food exchange method, the American Diabetes Association (ADA) suggests regulating carb intake.

Some studies found that these strategies may also help you better prepare your meals, further enhancing blood sugar regulation.

Several studies also indicate that a low-carb diet tends to lower blood sugar levels and reduce increases in blood sugar.

What’s more, in the long term, a low-carb diet will help regulate blood sugar levels.

Carbs are converted into glucose, which increases the concentration of blood sugar. With blood sugar regulation, reducing carbohydrate intake may aid.

3. Control your Blood Sugar Levels by Increasing Fiber Intake

Carb absorption and sugar processing are hindered by fiber. It encourages a more steady increase in blood sugar levels for these reasons. Also, the type of fiber that you eat can play a role.

Two forms of fiber exist: insoluble and soluble. Although both are essential, soluble fiber has been shown to lower the blood sugar level in particular.

insoluble and soluble. Although both are essential, soluble fiber has been shown to lower the blood sugar level in particular. Besides, by improving blood sugar management and decreasing blood sugar levels, a high-fiber diet can help manage type 1 diabetes.

Vegetables, vegetables, legumes, and whole grains are foods that are rich in fiber.

The recommended daily fiber intake is around 25 grams for women and 38 grams for men, respectively. For every 1,000 calories, that is approximately 14 grams.

Consuming plenty of fiber will help with the regulation will help to control blood sugar levels, and the most powerful is soluble dietary fiber.

4. Drink more Water to Stay Hydrated

It can allow you to keep your blood sugar levels within safe limits by drinking enough water.

It supports the kidneys to flush out the excess blood sugar levels through the urine and prevent dehydration.

One experimental study found a lower risk of having elevated blood sugar levels for those who consumed more water.

Drinking water re-hydrates the blood daily, reduces blood sugar levels, and lowers the risk of diabetes.

Bear in mind that it is suitable for water and other non-caloric drinks. Sugar-sweetened beverages improve blood glucose, increase weight gain, and increase the risk of diabetes.

Drinking more water is the best practice to Stay hydrated can decrease blood sugar levels and help prevent diabetes.

5. Ensure Portion Control

Regulation of portions helps to control the consumption of calories and can contribute to weight loss.

As a result, weight management encourages a safe blood sugar level and has been shown to overcome the risk of developing type 2 diabetes.

It also helps minimize calorie consumption and resulting blood sugar spikes by tracking the serving sizes.

Some useful tips for managing portions are here:

Measure the portions and weigh them.

Use smaller plates.

Stop all-you-can-eat restaurants.

Read the labels of the food and review the serving sizes.

Keep your food diary.

Eat slowly

6. Choose Low Glycemic Index Foods to Control Blood Sugar Levels

The glycemic index has been developed to measure the body’s blood sugar reaction to foods containing carbs (29Trusted Source).

The volume and type of carbohydrates determine how a diet affects blood sugar level (30Trusted Source, 31Trusted Source).

It has been observed that eating foods with a low glycemic index decreases long-term blood sugar levels for type 1 and type 2 diabetics (32Trusted Source, 33Trusted Source).

Although the food glycemic index is essential, the number of carbs consumed still matters (34Trusted Source, 35Trusted Source).

Seafood, seafood, eggs, peas, barley, beans, lentils, legumes, sweet potatoes, maize, yams, and non-starchy vegetables have a low glycemic index.

Eating foods with a low glycemic index is essential, and monitoring your total carb intake.

7. Stay Relaxed to Control Blood Sugar Levels

Your blood sugar levels can be affected by stress.

It is during stress that hormones such as glucagon and cortisol are secreted. These hormones trigger levels of blood sugar to increase.

One research found that exercise, relaxation, and meditation significantly decreased students’ stress and reduced blood sugar level.

Exercises and calming strategies such as yoga and stress reduction focused on mindfulness can also correct insulin secretion issues in chronic diabetes.

It can help you regulate blood sugar by managing stress levels through exercise or relaxation exercises such as yoga.

8. Keep Monitor Your Blood Sugar Levels

It can also help you to regulate them by calculating and tracking blood glucose levels.

For instance, keeping track lets you decide whether you need to make changes in meals or medications.

It will also help you to find out how those foods are reacting to your body.

Every day, try measuring the levels and keeping track of the numbers in a chart.

It will allow you to change foods and drugs to lower your sugar levels by monitoring your sugars and keeping a log every day.

9. Get Quality Sleep

It feels excellent to have enough sleep and is essential for good health.

Blood sugar levels and insulin sensitivity are also affected by poor sleeping habits and a lack of rest. They will raise your appetite and encourage weight gain.

Sleep deficiency lowers growth hormone release and raises levels of cortisol. These also play a significant role in regulating blood sugar.

Also, adequate sleep is about quantity as well as consistency. Every night, it is best to get a decent amount of high-quality sleep.

Good sleep helps retain the regulation of blood sugar and promotes a healthy weight. Important metabolic hormones may be affected by inadequate sleep.

10. Eat Chromium and Magnesium-Rich Foods

Micronutrient shortages have also been related to elevated blood sugar levels and diabetes.

Deficiencies in the minerals chromium and magnesium are examples.

In the carb and fat metabolism, chromium is involved. It also helps improve blood sugar level, and you may be predisposed to carb resistance due to a lack of chromium.

The reason behind this is not entirely understood, however. Studies are also reporting mixed outcomes.

Two studies of patients with diabetes found that chromium has long-term blood sugar regulation effects. Another research found no advantages, however.

Egg yolks, whole-grain goods, high-bran cereals, chocolate, almonds, green beans, broccoli, and meat, are chromium-rich foods.

Blood sugar levels also benefit from magnesium, and a higher risk of developing diabetes has been associated with magnesium deficiency.

People with the highest consumption of magnesium in one study had a 47 percent lower chance of becoming diabetic.

However, you likely won’t benefit from supplements if you already consume more than enough foods rich in magnesium.

Dark leafy greens, whole grains, dark chocolate, fish, bananas, avocados, and beans are magnesium-rich foods.

Eating chromium and magnesium-rich foods frequently will help avoid deficiencies and decrease problems with blood sugar.

11. Use Apple Cider Vinegar

Apple cider vinegar has many advantages for your health.

It encourages lower levels of fasting blood sugar, likely by reducing the liver’s development or increasing its use by cells.

Moreover, research shows that vinegar significantly affects your body’s sugar response and increases insulin sensitivity.

You can apply it to salad dressings or blend two teaspoons into 8 ounces of water to include apple cider vinegar into your diet.

However, before taking apple cider vinegar, it is essential to consult with your doctor if you are still taking drugs that lower blood sugar.

In several ways, including apple cider vinegar in your diet will benefit your body, including lowering blood sugar level.

12. Use Cinnamon Extract

It is understood that cinnamon has many health benefits.

For one thing, by decreasing insulin resistance at the cellular level, insulin sensitivity has increased.

Research shows that cinnamon can also reduce blood sugar levels by up to 29 percent.

It slows things down the digestive tract’s carbohydrates breakdown, which moderates blood sugar increases after a meal.

But at a much slower pace, cinnamon also acts similarly to insulin.

1–6 grams of cinnamon a day or around 0.5–2 teaspoons is an adequate dose.

Nevertheless, certainly don’t take more than that as too much cinnamon can be damaging. Amazon has an extensive range available if you’d like to try it.

It has been noticed that cinnamon decreases fasting blood sugar levels and enhances immune function.

13. Try Berberine Control Blood Sugar Levels Naturally

Berberine is the active ingredient of a Chinese herb that has been used for thousands of years to treat diabetes.

Berberine has been shown to help decrease blood sugar and increase the energy breakdown of carbohydrates.

What’s more, Berberine may be as powerful as some medications that lower blood sugar. For those with diabetes or pre-diabetes, this makes it one of the most potent supplements.

Many of the processes behind its implications, however, are still unclear.

Furthermore, it can have several side effects. There have been cases of diarrhea, constipation, flatulence, and abdomen pain.

A typical dosage regimen is 1,500 mg per day for Berberine, taken as three doses of 500 mg before meals.

Berberine works well and can help treat diabetes by lowering blood sugar levels. It can have some intestinal side effects, however.

14. Try Fenugreek Seeds

A rich source of soluble fiber is fenugreek seeds, which can help regulate blood sugar levels.

Many studies have shown that in people with diabetes, fenugreek can effectively lower blood sugar. It also helps decrease fasting glucose and increase the tolerance to glucose.

Although not that common, it is easy to add fenugreek to baked goods to help treat diabetes. Fenugreek flour may also be made or brewed into tea.

One of the best herbs for diabetes is also known to be fenugreek seeds.

2–5 grams per day is the recommended dosage of fenugreek seeds. Amazon has a wide range available if you’d like to try it.

Consider giving the seeds of fenugreek a try. They are simple to add to your diet and can help control the levels of blood glucose.

15. Try to Lose your Weight

The idea that keeping a healthy weight can boost your health and avoid potential health issues is a no-brainer.

Weight management also supports safe levels of blood sugar and has been shown to decrease the risk of developing diabetes.

Just a reduction in body weight of 7 percent will minimize the risk of diabetes by up to 58 percent, and it seems to work even better than medicine.

What is more, over the years, these reduced threats can be maintained.

It would be best if you were mindful of your waistline, as it is probably the most significant weight-related factor in estimating the risk of diabetes.

A greater chance of experiencing insulin resistance, elevated blood sugar levels, and type 2 diabetes is associated with a 5 inches (88.9 cm) or more measurement for women and 40 inches (101.6 cm) or more for men.

It could be even more critical than your overall weight to have a healthy waist measurement.

It will help you keep normal blood sugar levels and lower your risk of diabetes by maintaining a healthy weight and waists.

Before trying new foods or supplements or making lifestyle changes, make sure to consult with your doctor. This is especially important if you have blood sugar control issues or take drugs to reduce your blood sugar level. That being said, if any of those kinds of problems, then as soon as possible you should start doing something about it.