Maintaining healthy blood sugar levels is crucial for overall well-being. High blood sugar, also known as hyperglycemia, is associated with diabetes and a range of other chronic health issues. Constant high blood sugar levels can have serious health implications, and if the issue is not addressed promptly, it can even become fatal. Therefore, managing blood sugar levels becomes crucial.
Lowering blood sugar levels is a collaborative approach to diet and lifestyle changes. Here are the ten easy and effective ways to lower blood sugar levels naturally.
10 Easy Ways to Lower Blood Sugar Levels Naturally
1. Include Food with a low Glycemic Index (GI)
The Glycemic Index (GI) is a measure of how quickly a food can make your blood sugar levels rise. Food items like white rice, white bread, potatoes, sago, and cornflakes have high GIs and consuming them can quickly raise blood sugar levels. Food items like whole grains, non-starchy vegetables, berries, legumes, and quinoa have low GI. These food items are digested slowly, thus resulting in a gradual increase in sugar levels in the blood.
2. Include Chromium and Magnesium in your diet
Both Chromium and Magnesium are known for their crucial role in various physiological functions. Chromium enhances the action of insulin, thus promoting better insulin sensitivity. Magnesium helps insulin transfer blood sugar into cells, thus promoting blood sugar regulation. To boost these vital minerals in your diet, include food items like leafy greens, nuts, whole grains, broccoli, etc.
3. Incorporate Probiotic-rich food into your daily meals
Probiotics can help enhance insulin sensitivity and may also contribute to improved insulin functions. Not only that, but their approach towards a more balanced food intake response may also help in blood sugar management. Thus include natural probiotic food items in your daily diet, including kimchi, yoghurt, pickles, miso, sauerkraut, idli, dosa and other fermented food items.
4. Increase Fibre Intake
Increasing fibre intake in your diet helps down the absorption of glucose, improves insulin sensitivity and thus helps lower blood sugar levels naturally. To enhance your fibre intake, add fresh fruits and vegetables to your diet, along with whole grains and legumes. However, when increasing fibre in your diet, process gradually and allow your digestive system to adjust to this change. Also, increase your water intake or else this change may lead to constipation.
5. Manage your Carb Intake
Be mindful of your carb intake and choose complex carbs over simple carbs. Complex carbs have a slower impact on blood sugar levels, and thus, consuming them does not spike insulin. Some of the common examples of complex carbs are vegetables, legumes, and whole grains.
For added benefits, pair your carb intake with adequate protein and good fat since this combination can slow down the absorption of glucose into the blood.
Also Read: What Is The Normal Sugar Level After Food? Learn Glucose Levels
6. Exercise Regularly (Maintain a healthy weight as per BMI)
Exercising is a powerful tool, and incorporating it into your daily lifestyle can do wonders. Regular exercise and weight management enhance insulin sensitivity, thus reducing blood sugar levels naturally. Physical activities also increase the uptake of glucose by muscle cells, offering an alternate path for glucose utilisation, thus lowering sugar levels.
Add post-meals, short walks, and light exercises into your routine. Or, if you are already into fitness, indulge in moderate-intensity aerobics, yoga postures, or a dedicated gym routine.
7. Never Skip Breakfast
One of the key strategies for lowering blood sugar levels naturally is having a balanced breakfast daily. Breakfast kickstarts the metabolism and provides the necessary fuel to maintain blood sugar levels. At the same time, skipping breakfast can affect energy and mood and may also cause irregular crashes and spikes in sugar.
Have a satisfying, protein-rich breakfast, including a mix of carbs and healthy fats. Make sure you eat your breakfast at the same time daily.
8. Incorporate Resistant Starch into your meals
Another helpful strategy for lowering blood sugar levels naturally is adding resistant starch to your daily meals. Resistant Starch is a variety of carbs that resist digestion in the small intestine, reach the colon to act as a probiotic and promote beneficial gut bacteria. Some of the accessible sources of resistant starch include barley, brown rice, quinoa, black beans, chickpeas, sweet potatoes (through retrogradation), oats and seeds.
When adding resistant starch into your diet, go slowly and allow your digestive system to adjust to the change.
9. Stay Hydrated
Hydration is an essential overall aspect. Along with a range of other benefits, hydration also has a positive effect on sugar levels. Regular water intake may enhance insulin sensitivity, allowing adequate flow of glucose into cells. It also supports smooth kidney function, thus filtering waste, including glucose, through urine.
To ensure adequate hydration, drink 2 to 3 litres of water regularly, monitor your urine colour (should be pale straw or light yellow), include water-rich food and be mindful of electrolytes.
10. Try Intermittent Fasting
Intermittent Fasting is a global trend, and this dietary approach can benefit in a number of ways. Intermittent fasting involves cycling between periods of fasting and eating. This way of eating may help enhance insulin sensitivity and the efficient usage of glucose. The fasting period may also reduce chronic inflammation, which is also linked to insulin resistance.
Read More: What Causes Low Blood Sugar Without Diabetes
Conclusion
Managing (or lowering) blood sugar levels is vital for overall well-being, especially for people with diabetes. Incorporate the above ideas into your daily lifestyle along with proper stress management, adequate sleep and medication management. Also, be in touch with your healthcare providers and monitor your sugar levels regularly to ensure a happy and healthy life.
Lastly, individuals diagnosed with diabetes or prediabetes must consult a PCP or an Endocrinologist for effective blood sugar management. Regular follow-up with your healthcare team is essential for optimal diabetic care.
References
- Panagiotakos DB, Pitsavos C, Chrysohoou C, Stefanadis C. The epidemiology of Type 2 diabetes mellitus in Greek adults: The ATTICA study. Diabet Med. 2005;22:1581–8. [PubMed]
- Martinez-Gonzalez MA, de la Fuente-Arrillaga C, Nunez-Cordoba JM, Basterra-Gortari FJ, Beunza JJ, Vazquez Z, et al. Adherence to Mediterranean diet and risk of developing diabetes: Prospective cohort study. BMJ. 2008;336:1348–51. [PMC free article]
