15 easy ways to naturally reduce your blood sugar

1. Exercise regularly

Regular exercise can help you lose weight and increase insulin sensitivity.

Increased sensitivity to insulin means that your cells are better able to use the available sugar in your bloodstream.

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

If you have problems controlling blood glucose, you should regularly check your levels. This will help you understand how you react to different activities while keeping your blood sugar levels too low or too low (Source 2Trusted).

Weightlifting, brisk walking, running, cycling, dancing, hiking, swimming, etc. are good forms of exercise.

Final result: Exercise increases sensitivity to insulin and helps your muscles to pick up blood sugars. This can lead to a reduction in blood sugar.

2. Control your carbohydrate intake

Your body breaks down carbohydrates into sugars (mostly glucose), and then insulin displaces the sugars into the cells.

When you eat too much carbohydrate or have insulin problems, this process fails and the blood sugar increases.

However, you can do several things about it.

The American Diabetes Association (ADA) recommends controlling carbohydrate intake by counting them or using a food exchange system (3).

Some studies have shown that these methods can also help you plan your meals appropriately, which can further improve your blood glucose control (4Trusted Source, 5Trusted Source).

Numerous studies also show that a low-carb diet helps to lower blood sugar levels and prevent blood sugar spikes (6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source).

In addition, a low carb diet can help control blood sugar levels in the long run (10Trusted Source).

You can read more in this article about a healthy diet with low carbs with diabetes.

Final result: Carbohydrates are broken down into glucose, which increases the blood sugar level. Reducing carbohydrate intake can help control blood sugar levels.

3. Increase your fiber intake

Fiber slows the digestion of carbohydrates and the absorption of sugar. For these reasons, it promotes a more gradual increase in blood sugar.

In addition, the type of fiber you consume can play a role.

There are two types of fiber: insoluble and soluble. Although both are important, soluble fiber has been shown to specifically reduce blood glucose (11Trusted Source, 12Trusted Source, 13Trusted Source).

In addition, a high-fiber diet can help manage type 1 diabetes by improving blood glucose control and reducing troughs (13Trusted Source, 14Trusted Source).

High fiber foods include vegetables, fruits, legumes and whole grains.

The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That's about 14 grams per 1,000 calories (15).

Final result: Eating a lot of fiber can help control blood sugar, and soluble dietary fiber is the most effective.

4. Drink water and stay hydrated

Drinking enough water can help keep your blood sugar levels within healthy limits.

In addition to preventing dehydration, it helps your kidneys to eliminate excess blood sugar through the urine.

An observational study showed that those who drank more water were less likely to develop high blood sugar (16Trusted Source).

Drinking water regularly rehydrates the blood, lowers blood sugar levels and decreases the risk of diabetes (Source 16Trusted, Source 17Trusted, Source 18Trusted, Source 19Trusted)

Keep in mind that water and other non-caloric drinks are the best. Sugary drinks increase blood sugar, speed up weight gain and increase the risk of diabetes (20Trusted Source, 21Trusted Source).

Final result: Staying hydrated can reduce blood sugar levels and help prevent diabetes. The water is the best.

5. Implement Portion Control

Portion control helps regulate caloric intake and can lead to weight loss (22, 23 light sources, 24 light sources).

As a result, controlling your weight promotes healthy blood glucose and reduces the risk of type 2 diabetes (22, 23 reliable sources, 25 reliable sources, 26 reliable sources, 27 reliable sources, 28 reliable sources).

Tracking the size of your servings also helps to reduce calorie intake and peaks (23Trusted Source, 24Trusted Source).

Here are some helpful tips for controlling portions:

• Measure and weigh portions.
• Use smaller plates.
• Avoid restaurants at will.
• Read the food labels and check the portions.
• Keep a food diary.
• Eat slowly.

Final result: The more you control the size of your portions, the better you will control your blood sugar level.

6. Choose foods with low glycemic index

The glycemic index has been developed to evaluate the body's glycemic response to foods containing carbohydrates (29Trusted Source).

The amount and type of carbohydrate determines how a food affects blood glucose (30Trusted Source, 31Trusted Source).

Low glycemic foods have been shown to reduce long-term blood glucose levels in type 1 and 2 diabetics (32Trusted Source, 33Trusted Source).

Although the glycemic index of foods is important, the amount of carbohydrate consumed is also important (34Trusted Source, 35Trusted Source).

Low glycemic foods include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, most fruits and vegetables not starchy.

Final result: It is important to choose low glycemic foods and monitor your overall carbohydrate intake.

7. Control of stress levels

Stress can affect your blood sugar (36Trusted Source, 37Trusted Source).

Hormones such as glucagon and cortisol are secreted during stress. These hormones increase blood sugar levels (38Trusted Source, 39Trusted Source).

One study showed that exercise, relaxation and meditation significantly reduced student stress and blood sugar (40Trusted Source).

Exercises and relaxation methods like yoga and mindfulness-based stress reduction can also correct insulin secretion problems in chronic diabetes (Source 40Trusted, Source Source, 42 Source Source, 43 Source Source , 43 Source Source, 43 Source Source).

Final result: Controlling the level of stress through exercises or relaxation methods like yoga will help you control your blood sugar.

8. Monitor your blood sugar

"What is measured is managed."

Measuring and monitoring blood glucose levels can also help you control them.

For example, keeping track helps you determine if you need to adjust meals or medications (31Source entrusted).

It will also help you understand how your body reacts to certain foods (45, 46 Approved Source).

Try to measure your levels each day and keep track of the numbers in a newspaper.

Final result: Checking your sugars and keeping a journal every day will help you adjust the foods and medications to reduce your sugar levels.

9. Get enough quality sleep

Getting enough sleep is a good thing and is necessary for health (reliable source).

Bad sleep habits and lack of rest also affect blood sugar and insulin sensitivity. They can increase appetite and promote weight gain (48Trusted Source, 49Trusted Source).

Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an important role in controlling blood glucose (47Trusted Source, 50Trusted Source, 51Trusted Source).

In addition, a good sleep depends on both quantity and quality. It is best to get enough good quality sleep every night (Source Source Reliable).

Final result: Good sleep helps maintain glycemic control and promote a healthy weight. Poor sleep can disrupt important metabolic hormones.

10. Eat foods rich in chromium and magnesium

High levels of blood sugar and diabetes have also been badociated with micronutrient deficiencies (31 Source primed, 52 Source supplied).

Examples include mineral deficiencies of chromium and magnesium.

Chromium is involved in the metabolism of carbohydrates and fats. It also helps control blood sugar levels and a lack of chromium can predispose you to carbohydrate intolerance (53Trusted Source, 54, 55Trusted Source).

However, the mechanisms behind this are not completely known. Studies also report mixed results.

Two studies in diabetic patients have shown that chromium has beneficial effects on the long-term control of blood glucose. However, another study showed no benefit (55Trusted Source, 56, 57Trusted Source).

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

It has also been shown that magnesium has a beneficial effect on blood glucose levels and that magnesium deficiency is badociated with a higher risk of developing diabetes (Source 31 Source Trust, Source Source 58, Source Source 59).

In one study, the risk of becoming diabetic was reduced by 47% among people consuming the most magnesium in total (source 60Trusted).

However, if you already consume a lot of magnesium-rich foods, you probably will not benefit from supplements (61Trusted Source).

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

Final result: Regularly eating foods rich in chromium and magnesium can help prevent deficiencies and reduce blood sugar problems.

11. Try the cider vinegar

Apple cider vinegar has many benefits for your health.

It promotes fasting blood glucose lowering, possibly by decreasing liver production or increasing cell utilization (62Trusted Source, 63Trusted Source, 64).

In addition, studies show that vinegar significantly influences your body's response to sugars and improves insulin sensitivity (63Trusted Source, 65Trusted Source, 66Trusted Source, 67Trusted Source, 67Trusted Source, 68Trusted Source, 69). ).

To incorporate apple cider vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons into 8 ounces of water.

However, it is important to consult your doctor before taking cider vinegar if you are already taking medicines that lower the blood sugar level.

Final result: The addition of cider vinegar to your diet can help your body in many ways, including reducing blood sugar levels.

12. Experience with cinnamon extract

Cinnamon is known to have many health benefits.

On the one hand, it has been shown that it improves insulin sensitivity by decreasing insulin resistance at the cellular level (70Trusted Source, 71Trusted Source).

Studies show that cinnamon can also reduce blood sugar levels by as much as 29% (72Trusted Source, 73Trusted Source, 74Trusted Source).

It slows the breakdown of carbohydrates in the digestive tract, which moderates the increase in blood sugar after a meal (75Trusted Source, 76Trusted Source).

Cinnamon also acts in the same way as insulin, although at a much slower rate (Source Controlled).

An effective dose is 1 to 6 grams of cinnamon per day, or about 0.5 to 2 teaspoons (78).

However, do not take more than that, because too much cinnamon can be harmful. If you want to try it, Amazon has a good selection available.

Final result: It has been shown that cinnamon reduces fasting blood sugar and improves insulin sensitivity.

13. try berberine

Berberine is the active component of a Chinese herb used to treat diabetes for thousands of years.

Berberine has been shown to help lower blood sugar levels and improve the breakdown of carbohydrates into energy (Source 79Trusted, Source Source, 81 Source Source, 81 Source Source).

In addition, berberine can be as effective as certain drugs that reduce blood sugar levels. This makes it one of the most effective supplements for people with diabetes or prediabetes (79Trusted Source, 82Trusted Source).

However, many of the mechanisms behind its effects are still unknown (81Trusted Source, 83Trusted Source).

In addition, it can have side effects. Cases of diarrhea, constipation, flatulence and abdominal pain have been reported (Source of controlled origin).

A common dosing regimen for berberine is 1500 mg daily, to be taken before meals in 3 doses of 500 mg.

You can find out more about this awesome supplement here: Berberine – The World's Most Effective Supplement?

Final result: Berberine is effective in reducing blood sugar levels and can help manage diabetes. However, it can have side effects on digestion.

14. eat fenugreek seeds

Fenugreek seeds are an excellent source of soluble fiber, which can help control blood sugar levels.

Many studies have shown that fenugreek can effectively reduce blood sugar levels in diabetics. It also helps to reduce fasting blood glucose and improve glucose tolerance (Source 86Trusted, Source Source 86Trusted).

Although not so popular, fenugreek can easily be added to baked goods to help treat diabetes. You can also make fenugreek flour or infuse it into tea (Source Source).

Fenugreek seeds are also considered one of the safest plants for diabetes (87Trusted Source, 88Trusted Source).

The recommended dose of fenugreek seeds is 2 to 5 grams per day. If you want to try it, Amazon offers a wide selection.

Final result: Consider trying the fenugreek seeds. They are easy to add to your diet and can help regulate blood sugar.

15. lose weight

It goes without saying that maintaining a healthy weight will improve your health and prevent future health problems.

Weight control also promotes healthy blood sugar and reduces the risk of diabetes.

Even a 7% reduction in body weight can reduce your risk of diabetes by as much as 58%, and it seems to work even better than drugs (90Trusted Source).

In addition, these reduced risks can be maintained over the years (Source 91Trusted, Source Source 92, Trusted Source).

You should also be aware of your waistline because it may be the most important factor in terms of weight to estimate your risk of diabetes.

A measurement of 88.9 cm (35 inches) or more for women and 101.6 cm (40 inches) for men is badociated with an increased risk of insulin resistance, hyperglycemia and type 2 diabetes (94).

Having a healthy waistline can be even more important than your total weight (94).

Final result: Keeping a healthy weight and height will help you maintain normal blood glucose levels and reduce your risk of developing diabetes.

Be sure to consult your doctor before changing your lifestyle or trying new supplements.

This is especially important if you have problems controlling blood sugar or taking medications to reduce your blood sugar.

That being said, if you have diabetes or have problems controlling blood glucose, you should start acting as soon as possible.