7 Simple Ways to Lower Blood Sugar Levels Naturally

Got high blood sugar? You’re not alone!

One study from 2012 reported that 12–14% of US adults had type 2 diabetes, while 37–38% were classified as pre-diabetic. This means that 50% of all US adults have diabetes or pre-diabetes.

Here’s the deal…High blood sugar occurs when your body can’t transport sugar from the blood into cells effectively.

If it gets out of control, this can lead to diabetes.

Here are 7 simple ways to lower blood sugar levels naturally

 


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1. Exercise

We get it, no one likes exercise.

But if you want to lower your blood sugar levels, we recommend it.

Regular exercise can help you shed some pounds and increase insulin sensitivity.

Increased insulin sensitivity means your cells will get better at using the available sugar in your bloodstream.

If you have problems with blood sugar control, then check your levels often. This will help you learn how you respond to different physical activities and keep your blood sugar levels in check.

Some good forms of exercise include weight lifting, walking, running, biking, dancing, hiking, swimming and more. So get those workout clothes dusted off, turn on that workout video, and get jazzercising.

2. Control Your Carbs

Your body needs carbs.

The problem is, your body breaks carbs down into sugars (mostly glucose), and then insulin moves the sugars into cells.

So, when you eat too many carbs or have problems with insulin function, this process fails and blood glucose levels rise.

Does this mean no more delicious pasta? Not quite. There are several things you can do about this.

The American Diabetes Association (ADA) recommends controlling carb intake by counting carbs or using a food exchange system.

Some studies find that planning your meals appropriately, can help you further improve blood sugar control.

So before you dump your pasta stash, just make sure to plan ahead and calculate how many carbs you can handle. You can even use a free app like MyFitnessPal to help you track all your carbs by entering the good you eat and letting it tell you how many carbs each item has.

3. Eat More Fiber

Fiber slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels.

There are two kinds of fiber: insoluble and soluble. While both are important, soluble fiber specifically has been shown to lower blood sugar levels (Source).

Foods that are high in fiber include vegetables, fruits, legumes, and whole grains.

Great foods high in fiber for diabetics include:

  • Lentils
  • Beans
  • Artichoke
  • Popcorn (Without salt and butter)
  • Avocado
  • Peas
  • Berries
  • Pears
  • Barley
  • Oatmeal

Additionally, a diet high in fiber can help manage type 1 diabetes by improving blood sugar control and reducing blood sugar lows (Source).

The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That’s about 14 grams for every 1,000 calories (Source).

4. Drink More Water

Are you drinking enough water? If not, it could be affecting your blood sugar levels.

Drinking water may help you keep your blood sugar levels within healthy limits.

It also helps your kidneys flush out the excess blood sugar through urine.

One study showed that those who drank more water had a lower risk of developing high blood sugar levels (Source).

Drinking water regularly re-hydrates the blood, lowers blood sugar levels and reduces diabetes risk (Source)

Keep in mind that water and other non-caloric beverages are best. Sugar-sweetened drinks raise blood glucose, drive weight gain and increase diabetes risk (Source).

So stay away from Cola, and other high sugar drinks.

5. Eat Foods With a Low Glycemic Index

The glycemic index was developed to assess the body’s blood sugar response to foods that contain carbs (Source).

Eating low-glycemic-index foods has been shown to reduce long-term blood sugar levels in type 1 and type 2 diabetics (Source).

Although the glycemic index of foods is important, the number of carbs consumed also matters (Source).

Foods with a low glycemic index include:

  • Seafood
  • Meat
  • Eggs
  • Oats
  • Barley
  • Beans
  • Lentils
  • Legumes
  • Sweet potatoes
  • Corn
  • Yams
  • Most fruits
  • Non-starchy vegetables

So start eating some of these healthy foods and not only will you lower your blood sugar, but you may shed a few of those extra pounds you wanted to get rid of too.

6. Eat Foods With Chromium and Magnesium

High blood sugar levels and diabetes have been linked to micronutrient deficiencies (Source).

Chromium is involved in carb and fat metabolism. It also helps control blood sugar levels, and a lack of chromium may predispose you to carb intolerance (Source).

Some chromium-rich foods include egg yolks, whole-grain products, high-bran cereals, coffee, nuts, green beans, broccoli, and meat.

Magnesium has also been shown to help lower blood sugar levels, and magnesium deficiency has been linked to a higher risk of developing diabetes (Source).

In one study shows, people with the highest magnesium intake had a 47% lower risk of becoming diabetic (Source).

Magnesium-rich foods include dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados, and beans.

So as your parents use to say, “eat your greens”. Guess they weren’t wrong.

7. Eat Fenugreek Seeds

Fenuwhat?

Fenugreek seeds are seeds that are a great source of soluble fiber. These can help control blood sugar levels.

Certain studies have shown that fenugreek can effectively lower blood sugar in diabetic and reduce fasting glucose to improve glucose tolerance (Source).

Fenugreek can easily be added to baked goods. You can also make fenugreek flour or brew it into tea (Source).

Fenugreek seeds are also considered one of the safest herbs for diabetes (Source).

The recommended dose of fenugreek seeds is 2–5 grams per day. If you’d like to try it, Amazon has a large selection available.

Interested in more natural ways to lower your blood sugar? Get our list of herbs & spices that can help lower your blood sugar naturally. Over 1,302 readers have already downloaded it!

 


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