Easy Ways to Lower Blood Sugar Levels Naturally

What are some of the most effective ways to lower your blood sugar levels? What foods can help you do it? How long does it take before these methods work?

These questions will be answered in this article. You might want to read the other articles in our Diabetes & Diet series if you haven’t already done so.

The first thing you need to realize is that there isn’t just one way to lower your blood sugar level, but rather several different methods. Some of them are easier than others.

The best thing you can do is try all of them until you find the method that works for you.

The following article discusses some of the most common methods to lower your blood sugar levels. There are many more, but these are the ones that have been proven to work consistently for people with diabetes.

If something doesn’t make sense or if I’ve missed any other helpful tips, please let me know in comments!

How to Lower Your Blood Sugar Level Quickly: 1) Eat Less Fructose and More Carbs 2) Drink Water 3) Take Medications 4) Do Something Else 5) Use a Hypoglycemic Drug 6) Exercise 7) Get Enough Sleep 8) Don’t Excessively Stress 9) Avoid Alcohol 10 ) Other Things That Work for Me

1. Eat Less Fructose and More Carbs

Fats are bad for you, right?

Well not necessarily. Fructose is one of the worst types of sugar for you to eat and it is a type of sugar that can only be processed by your liver. After eating fructose, your liver turns it into fat instead of using it for energy. In order to get your body to use fructose as an energy source, you need to exercise after you eat it (more on this later).

Do not drink sodas. Sodas are full of fructose and will lead to weight gain if you drink too much of it.

Instead, drink water. Water is one of the best things for your body. It keeps you hydrated and it has no calories. If you aren’t drinking water, you should start.

Make sure the foods you eat don’t have a ton of fructose in them. Fructose can be found in honey, agave nectar, and fruit juice (but not fruit).

Fructose is also bad for diabetics, even if you don’t have any weight problems.

One last thing about fructose is that it cannot be stored as glycogen, unlike glucose (a sugar that your body normally uses for energy). Fructose MUST be turned into fat because your body has no use for it otherwise.

2. Drink Water

Water is the key to good health and weight loss. The majority of people are walking around dehydrated without even knowing it.

When you are dehydrated, your body thinks it’s in a state of starvation. It does this so it stops you from doing strenuous activity which may cause you to get injured in the wild. In today’s world, this is never a problem because all grocery stores sell water.

When you’re dehydrated, your insulin receptors don’t respond as well. This means that your body can’t take in sugars as well.

If you’re drinking enough water, this will stop you from getting a “sugar crash” and your energy levels will be more stable throughout the day.

Note: If you drink caffeinated beverages (coke, coffee) or anything with high amounts of fructose (HFCS, honey), you must make sure that you drink an equal amount of water.

3. Take Medications

There are many different kinds of medications that can be used to lower your blood sugar levels. It is a good idea to speak with your doctor and go over what medication would work best for you.

There are basically three types: the sulphonylureas, the meglitinides, and the thiazolidinediones. Each works in a different way, but they all help to keep your blood sugars at a safe level.

If one type stops working, your doctor may have you try another. You do not necessarily have to take multiple pills, sometimes changing the time at which you take them can be enough.

4. Do Something Else

You may not think that exercise is a good thing if you have pre-diabetes, but it is actually really helpful. It lowers your blood sugar levels and it can help to reverse insulin resistance.

There is no need to go overboard; just go for a walk every day. It doesn’t have to be a serious workout.

If you are unable to walk, try swimming or biking. These types of exercises are easier on your joints than running and you’ll still get the same benefits.

If you’re not used to exercising at all, start small and work your way up.

5. Watch Your Weight

In general, people with type 2 diabetes are overweight. This is often caused by a combination of poor diet and a lack of exercise.

Since you already know about diet, let’s talk about exercise. If you do not have your diabetes under control, start slow and work your way up. Make sure to talk to your doctor before beginning any type of new exercise routine.

Secondly, make sure you’re wearing comfortable clothes. If you’re uncomfortable, it’s very easy to find excuses not to do it again.

Making sure your weight is in a healthy range will also help with your blood sugar control. Remember that it is not only about losing weight; you want to make sure that your weight stays in the healthy range as well.

If your weight is too low, this can cause your body to stop producing the hormone that allows you to process sugar properly.

If you’re significantly overweight, your doctor may refer you to a weight loss clinic to get help in ordering to lose weight and help with the diabetes.

6. Eat Healthy Foods

Foods that are high in fiber are great for people with type 2 diabetes because they make you feel more full than low-fiber foods. The reason for this is that your body has to work harder to digest these foods.

In addition, they take a while to pass through your system. All of this means that your blood sugar levels are lower for a longer period of time after you eat them.

The following are all good choices:

Whole grain bread, pasta, and crackers

Rice (brown is best)

Beans

Oranges

Grapes (just one of the reasons to eat them! Not only are they a good source of fiber, they also contain lots of other great nutrients)

Peas

Broccoli

Cabbage

These should be eaten as often as possible. In the case of the refined grains, you would ideally try to replace them with whole grain varieties.

For the rest, you can eat as much as you like, but try not to go overboard.

7. Watch Your Sugar Intake

Eating a lot of sugary foods and drinks will cause a spike in your blood sugar levels, which will then often cause them to fall very quickly. This is very bad for anyone with type 2 diabetes and should be avoided as much as possible.

All sugary foods should be limited as much as possible. This includes:

Candy

Sodas

Table sugar (even the “healthy” kinds)

Fruit juices (the fiber in the fruit is good, but the sugar is not)

Again, these foods can be enjoyed once in a while, but it’s best to avoid them if you have any sort of medical condition that could be made worse by them (such as diabetes).

8. Exercise

This is vital for anyone with type 2 diabetes. There are many benefits to exercise and it should be considered as necessary as taking any medication or insulin injection.

The most important thing about exercise is that it makes your body more efficient at processing glucose. It does this in two main ways:

It causes your body to produce more insulin (although not in all people). It causes your muscles to become more “insulin sensitive,” meaning that it reacts better to the insulin that your body is producing.

The benefits of exercise on insulin production and sensitivity vary from person to person. You may find, as many do, that you need more exercise to see a benefit.

In other words, you may find that you start needing to run or jog for longer periods of time before you start seeing major changes in your blood sugar levels. For others, however, even walking has a positive effect.

The important thing is to get moving! Even if you start with just a short walk, any physical activity will help.

Obviously the more you do, the better your results will be.

Sources & references used in this article:

Research Proven Methods To Lower Blood Sugar Naturally by M Hyman – 2014 – Hachette UK

Diabetes Without Drugs: The 5-step Program to Control Blood Sugar Naturally and Prevent Diabetes Complications by BT Basics, YGTAS Back – rudymawer.com

How to Balance Your Blood Sugar by MT Murray, M Murray, M Lyon – 2004 – Penguin

60 Ways to Lower Your Blood Sugar: Simple Steps to Reduce the Carbs, Shed the Weight, and Feel Great Now! by S Cohen – 2010 – books.google.com

Scientific validation of folk medicinal uses in Bangladesh of Piper betle L. leaves to alleviate pain and lower blood sugar by MS Lacy Kuester – Magnesium – amosinstitute.com

Increased damage after ischemic stroke in patients with hyperglycemia with or without established diabetes mellitus by D Pollock – 2013 – books.google.com

… Natural Seven-step Dietary Plan to Control Your Cravings and Lose Weight, Recognize how Foods Affect the Way You Feel, and Stabilize the Level of Sugar … by SR Shanthun-Al-Arefin, S Rahman, M Akter… – Advances in Natural …, 2012 – academia.edu