Fastest And Best Ways To Lower Blood Sugar Naturally

This post was most recently updated on July 25th, 2023

High blood sugar occurs when your body is unable to transport sugar from the bloodstream to the cells. When not controlled by lowering blood sugar levels, diabetes can lead.

A study from 2012 reported that 12–14% of adults in the United States had type 2 diabetes, while 37–38% were diagnosed with pre-diabetes. This means that 50% of adults in the United States have either prediabetes or diabetes.

Here are 15 easy ways to lower blood sugar quickly and naturally:

Exercise regularly

Exercise regularly for maintaining blood sugar

Regular exercise can help you lose weight and increase insulin sensitivity, making it easier for your cells to use your blood sugar.

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

If you have problems with blood sugar control, you should get tested often. This helps you recognize your responses to different activities and keep your blood sugar from being too high or too low.

Types of exercise include lifting weights, walking, jogging, cycling, jumping, rock climbing, swimming, etc.

Control the amount of carbohydrates absorbed

Control Carbohydrates

The body breaks down carbohydrates into sugar (usually glucose ), and then insulin converts the sugars into cells.

When you eat too many carbohydrates or have problems with insulin function, this process fails and increases blood sugar levels.

The American Diabetes Association (ADA) recommends controlling your carbohydrate intake by using alternative foods or measuring carbohydrates.

Some studies suggest that these methods also help you design a suitable diet, helping you control blood sugar.

Many studies also show that low-carbohydrate diets help lower blood sugar and prevent high blood sugar.

What’s more is, a low-carb diet helps with long-term blood sugar control.

Increase fiber intake

Increase the amount of fiber intake

Fiber slows the digestion of carbohydrates and the absorption of sugar. Therefore, they promote a steady increase in blood sugar.

Additionally, each type of fiber has its own role.

There are two types of fiber: insoluble and soluble. Both are important,

Soluble fiber has been shown to exhibit lower blood sugar levels. Additionally, a high-fiber diet helps manage type 1 diabetes by improving blood sugar control and lowering blood sugar.

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

The amount of fiber to absorb daily is about 25g for women and 38g for men. Every 14g for every 1,000 calories.

Drink enough water

Drink enough amount of water

Drinking enough fluids helps keep blood sugar at a healthy range.

In addition to preventing dehydration, they help the kidneys flush excess sugar through the urine.

One study found that people who drink a lot of water are less likely to develop blood sugar.

Drinking water regularly helps hydrolyze blood, reduce blood sugar, and reduce the risk of diabetes.

Remember to drink water and other calorie-free beverages. Sugary drinks increase blood glucose levels, gain weight, and increase the risk of diabetes.

Control portion sizes

Control the portion sizes of foods

Portion helps to control calories and can lead to weight loss. Therefore, controlling your weight helps keep blood sugar levels healthy and has been shown to reduce the risk of developing type 2 diabetes.

Portion control also helps reduce caloric intake and subsequent blood sugar.

Here are some helpful tips for portion control:

  • Weigh the amount of food you will eat.
  • Use smaller bowls/bowls/dishes.
  • Avoid eating at restaurants.
  • Carefully read food labels and check what size a serving is (Keep a
  • Eat slowly, chew thoroughly.

Choose foods with a low glycemic index

Food with a low glycemic index

The glycemic index was developed to approach the body’s response to glucose in foods containing carbohydrates.

The type and amount of carbohydrates absorbed determine how much food is affected by blood sugar.

Eating foods with a low glycemic index is very important, and in addition, the amount of carbohydrates absorbed can also be problematic. Foods with a low glycemic index include seafood, eggs, oats, barley, beans, lentils, sweet potatoes, corn, tubers, and non-starchy fruits and vegetables.

Stress control

Control your stress

Stress can affect blood sugar levels. Hormones like glucagon and cortisol both get released when you are stressed which ultimately increases blood sugar.

One study shows that exercise, relaxation, and thinking can effectively reduce stress and lower blood sugar levels in students.

Exercise and relaxation methods such as yoga and thought reduction may improve insulin secretion in chronic diabetes.

Monitor blood glucose level

Monitor your glucose level

Measuring and monitoring blood sugar levels can also help you control them. For example, monitoring helps you determine if you need a meal or medication adjustment. It also helps you figure out how your body responds to certain foods.

Try measuring your blood sugar every day and keep comparing it in a journal.

Get enough sleep

Have enough sleep

Getting enough sleep keeps you feeling refreshed and healthy. Less sleep and lack of rest affect blood sugar and insulin sensitivity. They will increase appetite and cause weight gain.

Lack of sleep reduces the growth of hormone and increases cortisol levels, both of which play important roles in blood sugar control.

What’s more is, good sleep is sufficient and quality. Therefore, getting enough sleep each night is very important.

Chromium and magnesium-rich foods

Chromium and magnesium-rich foods

High blood sugar and diabetes have also been linked to micronutrient deficiencies, such as chromium and magnesium deficiencies.

Chromium is involved in the metabolism of starches (carbohydrates) and fats. They also help control blood sugar, and a lack of chromium can lead to your carbohydrate intolerance. However, the mechanism behind this is not yet clear. Two studies of diabetics showed that chromium is beneficial for blood sugar control in the long term. However, another study found it to be of no benefit.

Foods rich in chromium include egg yolks, whole grains, coffee, nuts, cove beans, broccoli, and meat.

Magnesium has also been shown to be very beneficial for blood sugar, and a magnesium deficiency leads to a higher risk of developing diabetes. In one study, people with a high magnesium intake had a 47% lower risk of diabetes.

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

Apple cider vinegar wine

Apple cider vinegar wine

Alcohol apple cider vinegar has many health benefits for you. It promotes lower blood sugar, possibly by decreasing the production of bad cholesterol(LDL) in the liver or increasing the use of cells.

Several studies show that vinegar has a significant effect on the body’s response to sugar and improves insulin sensitivity.

To incorporate apple cider vinegar into your diet, you can add it to salads or mix it in water to drink.

But you need to consult your doctor before using apple cider vinegar if you are taking medication to lower blood sugar.

Cinnamon extract

Cinnamon extract

Cinnamon is known to have many health benefits. In one study, cinnamon was shown to improve insulin sensitivity by reducing insulin resistance at the cellular level. Studies show that cinnamon can lower blood sugar levels by up to 29%. It slows down the breakdown of carbohydrates in the gastrointestinal tract, reducing blood sugar after a meal.

Cinnamon also acts similarly to insulin, albeit at a much slower rate. An effective dose is to take 1–6g cinnamon per day, or about 0.5–2 teaspoons. However, avoid taking too much as it can be harmful to your health.

Herbal Berberine

Herbal Berberine

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

Berberine helps to lower blood sugar and increase the breakdown of carbohydrates into energy.

Furthermore, Berberine is just as effective as other blood sugar-lowering agents. Therefore, they become one of the effective drugs for people with diabetes or pre-diabetes. However, many of the mechanisms behind it are not yet clear.

In addition, it can cause a number of side effects such as diarrhea, constipation, flatulence, and abdominal pain.

Eat fenugreek seeds

Eat fenugreek seeds

Fenugreek seeds are a source of soluble fiber that can help control blood sugar levels. Many studies show that fenugreek seeds can lower blood sugar in people with diabetes. It also helps reduce fasting blood sugar and improves glucose tolerance. You can use fenugreek seed powder to make a cake or mix it in tea. Only use 2–5g per day.

Lose weight

Lose weight

Weight control also helps increase healthy blood sugar levels and lower the risk of diabetes.

Even losing 7% of body weight can reduce the risk of diabetes by up to 58%, and it seems to be even more effective than medication.

Also pay more attention to your waistline, as that is the most important factor in estimating your diabetes risk. A waist circumference of 88.9cm or more for women and 101.6cm for men is associated with an increased risk of developing insulin resistance, high blood sugar and type 2 diabetes. Health may be more important than your overall weight.

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Written by Dr. Ganga Sapkota
Updated on July 25, 2023

A graduated medical physician with years of experience in the medical field. Working as a full-time physician in Puspanjali Hospital, Chitwan, Nepal.