You get diagnosed with high blood glucose when the body fails to effectively transport glucose to the cells from the blood.
If not treated early enough this automatically leads to diabetes.
In a study published in 2012, if their statistics are anything to go by then approximately 12-14 adults in the US have type 2 diabetes. As if that’s not disturbing enough 37-38% are classified as being pre-diabetic.
Let me break that down for you. Over 50% of adults in the US either are pre-diabetic or have diabetes.
The following are some of the ways in which you can naturally lower your blood glucose levels:
If you exercise regularly you stand better chances of increasing your insulin sensitivity and reducing weight.
An increase in insulin sensitivity means that the body cells will respond effectively to change in glucose levels.
Regular exercise also ensures that the body makes use of the glucose in the blood for muscle contraction.
You should, however, ensure that you keep track of your blood glucose levels if you have problems controlling it. A routine check ensures that you monitor how your body responds to various exercises.
The best form of exercise to adapt are brisk walking, weight lifting, biking, running, dancing, swimming and hiking just to name a few.
Summary: when you exercise you will be increasing insulin sensitivity while at the same time helps the body makes use of the glucose in the blood.
Control the number of cabs you take
Basically, when we take carbs they are broken down into glucose that is later moved into the body cells by insulin.
If you take way too many carbs this means that there will be more glucose to be transported to the body cells. If you have a problem with insulin this will result in a rise in the blood sugar levels.
Well, according to the ADA (American Diabetes Association) it is actually possible to control your intake of carbs. The most recommended way is using an exchange system.
An exchange system guides you on how to plan for your meals in an appropriate way. A well-planned diet allows you to maintain controlled blood sugar levels and prevent a spike in the blood glucose levels.
This is both a short-term and long-run solution.
Summary: carbohydrates are broken down into sugar; if you reduce your intake of carbs this will help you control blood sugar levels.
Take more fiber
Including fiber in your day to day diet slows down the digestion of carbohydrates. This in return prevents a sudden rise in the blood glucose levels. However, different types of fiber react differently.
Basically, there are two types of fiber that are: soluble fiber and insoluble fiber. Both fibers are essential but in particular soluble fiber has proved to lower blood glucose levels.
Fiber is not only useful for people living with type 2 diabetes but types 1 diabetes as well. Examples of foods rich in fiber include fruits, legumes, vegetables, and whole grains.
In day women are recommended to take approximately 25g of fiber whereas men should take 38grams. Well, that’s a ratio of 14g for 1000 calories.
Summary: food rich in fiber helps in fiber helps in controlling blood sugar levels with the most effective form of fiber being soluble fiber.
Drink plenty of water
Did you know that if you drink plenty of water this can help maintain your blood sugar levels? Well, now you know. Other than ensuring that you stay hydrated, drinking enough water helps the kidney excrete excess sugars in the blood in the form of urine.
Studies have been done to support this and actually found enough evidence supporting the fact that people who drink more water have a less likelihood of getting a spike in the blood sugar levels.
Never substitute water with any drink since water is pure yet other beverages might have preservatives and sugars that might raise your blood glucose levels.
Summary: water not only enables you to stay hydrated but also helps in reducing blood glucose levels.
Take caution on the number of calories you take in a day is famously known to help in shedding off excess weight. By controlling your body weight you will also be managing your blood glucose levels and even reducing the risks of contracting type 2 diabetes.
By monitoring the portion you take ensures that you keep your calorie count in check and as a result prevent a spike in the blood sugar levels.
Tips on how to monitor the portion you take:
- Measure or weigh the portions
- Serve in a small plate
- Avoid eating in restaurants
- Lead the labels and take not of the servings
- Have a personal food journal
- Most importantly eat slowly.
Summary: if you control the portion of serving that you take you will also be regulating your blood glucose levels.
Low GI foods
Glycemic index measures how our blood sugar responds after consuming certain food substances.
Studies have actually shown that people who eat foods with a low glycemic index stand better chances of developing stable blood sugar levels both in the short run and in the long-run for both type 2 and type 1 diabetes patients.
As much as the glycemic index play a major role in maintaining stable blood glucose levels, the portion you take also matters.
Examples of foods with a low glycemic index include meat, eggs, seafood, oats, barley, lentils, beans, sweet potatoes, legumes, corns, fruits, yams and vegetables that are non-starchy.
Summary: to manage your blood sugar levels take foods with a low glycemic index on top of that you should control the number of carbs you take on a meal.
In the modern generation, we can’t totally avoid stress. The least we can do is control it. Well, if you have an issue with your blood sugar levels then this is something you should consider.
When you are stressed, the body produces cortisol and glucagon hormones all which cause a rise in the blood glucose levels.
You can actually reduce your stress by exercising, meditation and relaxation. This is like killing two birds with one stone since you will also be regulating your blood glucose levels.
Yoga being a relaxation method not only helps you reduce blood glucose levels but also increases insulin sensitivity.
Summary: when you control your stress levels by relation methods or exercising you will also be lowering your blood glucose levels.
Keep track f your blood glucose levels
If you keep monitoring your blood glucose levels then it will be easy to manage and control it.
For instance: by monitoring your blood glucose levels you will be in a position to determine how your blood sugar level reacts to different foods, a certain exercise or medication.
For efficiency, measure your blood sugar levels after meals. This will help you keep track of the foods that are healthy for you as a diabetic and those that you should avoid.
Summary: by keeping track of your day to day blood sugar levels it will be easy for you to keep it under control. This is simply due to the fact that you will be in a position to know the various foods and medications that keep your blood sugar levels at its low.
Get quality sleep
When you have quality goodnight sleep you always wake up happy and feeling refreshed. This should be the case since if you have unhealthy sleeping habits this is most likely to affect your blood glucose levels as well as insulin sensitivity.
When you don’t get enough sleep this will affect your growth hormones and increase levels of cortisol. All of these hormones play a major role in ensuring that the body maintains controlled blood sugar levels.
And, good sleep is about both quality and quantity. Sleep for enough hours to give your brain sufficient time to rest.
Summary: quality sleep helps the body to control blood sugar levels. Your body metabolism also needs enough sleep so as to function effectively.
Increase your intake of magnesium and chromium
Studies have shown that high blood glucose levels are linked to a deficiency of micronutrients. Examples of these micronutrients are magnesium and chromium.
When fats and carbs are being broken down, chromium is needed so as to help keep the blood sugar levels in a controllable state. If you lack chromium your body could become intolerant to carbs.
There has been a heated debate on whether chromium helps in maintaining controlled blood sugar levels in the long run. Different studies contradict when it comes to this fact.
Examples of food rich in chromium are egg yolk, coffee, whole grains, nuts, meat, broccoli, and beans.
Magnesium, on the other hand, has enough evidence to support the fact that it helps in lowering blood sugar levels. In fact, if you take foods rich in magnesium you will reduce the chances of being diagnosed with diabetes by 47%.
Examples of foods rich in magnesium are dark leafy green, dark chocolate, whole grains, avocados, bananas, fish and beans.
Summary: if you take foods rich in magnesium and chromium you will reduce the chances of contracting diabetes by a very high percentage.
Apple cider vinegar
By consuming apple cider vinegar you will have reduced your fasting blood glucose levels. This is so since it directly decreases the production in the liver while at the same time increasing the need for this glucose in the cells.
This particular brand of vinegar is also known to increase insulin sensitivity. You can make it part of your diet by adding it to your salad or drinking it directly from water.
If you are on any form of medication please consult with your doctor.
Summary: this spice should be part of your day to day diet due to its basic property of lowering blood glucose levels.
Cinnamon increases insulin sensitivity by reducing its resistance in the body cells! Studies have actually indicated that cinnamon can lower your blood glucose levels by 29%.
This is so since it slows down the breakdown of carbohydrates. There have also been instances where cinnamon acts as insulin but works relatively slow.
The ideal recommendation is 1-6 grams in a day. Don’t exceed this limit since this can prove harmful.
Summary: cinnamon will increase insulin sensitivity as well as decrease the fasting blood glucose levels.
This is a natively Chinese herb and has been known to treat patients with diabetes for more than a century.
This is so since it helps in lowering blood glucose levels as well as facilitates the breakdown of carbohydrates to energy.
There has not been enough research to verify how this herb works but there are enough testimonials showing that it works.
There are however reported minor side effects such as abdominal pain, flatulence, diarrhea, and constipation.
Summary: berberine will help you lower your blood glucose levels with minor side effects on the digestion.
These seeds are high in soluble fiber that plays a major role in controlling blood glucose levels.
Fenugreek also helps improve body glucose tolerance. You can actually make it part of your day to day meal by adding it to already baked foods. It is 100% safe and has no side effects.
Summary: if you are diabetic or pre-diabetic then you should consider trying out fenugreek seed. They have a proven track record to reduce blood sugar levels and increase insulin sensitivity.
If you have a healthy weight then it will be easy to manage your blood sugar levels. In fact, if you are in shape there are very minimal chances that you will be diagnosed with diabetes in the first place.
If you reduce your body weight by 7% you are actually reducing your chances of getting diabetes by
Exercise to shed off excess weight from waistline downwards. It works in both men and women.
Summary: lose excess weight and there is a very little chance that you will get diabetes.
Before adopting anything it is advisable that you first consult with your doctor. This is so as to avoid a negative reaction to the diabetes meds you might already be taking.
With the 15 natural ways in which you can treat diabetes, I don’t see any reason why controlling blood sugar levels should be a problem for you.