High blood sugar occurs when your body doesn’t make

enough or effectively use insulin, a hormone that regulates

blood glucose and helps it enter your cells for energy.
High blood sugar (hyperglycemia) is associated with
diabetes.
The Centers for Disease Control and Prevention (CDC)
reports that 13% of U.S. adults live with diabetes, and
34.5% have prediabetes (1Trusted Source).
This means close to 50% of all U.S. adults have diabetes
or prediabetes.
Here are 15 easy ways to lower blood sugar levels
naturally:

1. Exercise regularly
Regular exercise can help you get to and maintain a
moderate weight and increase insulin sensitivity.
Increased insulin sensitivity means your cells are better
able to use the available sugar in your bloodstream.
Exercise also helps your muscles use blood sugar for
energy and muscle contraction.
want to keep control on ur diabetes
If you have problems with blood sugar management, you
should routinely check your levels. This will help you learn
how you respond to different activities and keep your
blood sugar levels from getting either too high or too low
(2).
Useful forms of exercise include weightlifting, brisk
walking, running, biking, dancing, hiking, swimming, and
more.
SUMMARY

Exercise increases insulin sensitivity and helps your

muscles use glucose effectively. This can lead to reduced
blood sugar levels.

2. Manage your carb intake

Your body breaks carbs down into sugars (mostly glucose), and
then insulin helps your body use and store sugar for energy.

When you eat too many carbs or have insulin-function problems,

this process fails, and blood glucose levels can rise.

However, there are several things you can do about this.

The American Diabetes Association (ADA) recommends

managing carb intake by counting carbs and being aware of how
many you need (3).

Some studies find that these methods can also help you plan your
meals appropriately, further improving blood sugar management
(4Trusted Source, 5Trusted Source).

Many studies also show that a low carb diet helps reduce blood
sugar levels and prevent blood sugar spikes (6Trusted
Source, 7, 8Trusted Source, 9Trusted Source).
What’s more, a low carb diet can help manage blood sugar levels
in the long run (10Trusted Source).

You can read more in this article on healthy low carb eating with
diabetes.

SUMMARY

Carbs are broken down into glucose, which raises blood

sugar levels. Reducing carbohydrate intake can help with
blood sugar control.

3. Increase your fiber intake

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

Furthermore, the type of fiber you eat may play a role.

There are two kinds of fiber:

 insoluble
 soluble

While both are important, soluble fiber has explicitly been shown
to improve blood sugar management (11Trusted
Source, 12Trusted Source, 13Trusted Source).

Additionally, a high fiber diet can help better manage type 1

diabetes by improving the body’s ability to regulate blood sugar
and reducing blood sugar lows (13Trusted Source, 14Trusted
Source).

Foods that are high in fiber include:

  vegetables
 fruits
 legumes
 whole grains

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 (15).

SUMMARY

Eating plenty of fiber can help with blood sugar

management. Soluble dietary fiber is the most effective.

4. Drink water and stay hydrated

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

In addition to preventing dehydration, it helps your kidneys flush

out the excess sugar through urine.

One observational study showed that those who drank more

water had a lower risk for developing high blood sugar levels
(16Trusted Source).

Drinking water regularly helps rehydrate the blood, lowers blood

sugar levels, and could reduce diabetes risk (16Trusted
Source, 17Trusted Source, 18Trusted Source, 19Trusted
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 (20Trusted Source, 21Trusted
Source).

SUMMARY

Staying hydrated can reduce blood sugar levels and diabetes

risk. Water is the best choice.

5. Implement portion control

Portion control helps regulate calorie intake and can help maintain
a moderate weight (22Trusted Source, 23Trusted Source, 24).

Consequently, weight management promotes healthy blood sugar

levels and has been shown to reduce the risk of developing type 2
diabetes (25Trusted Source, 26Trusted Source, 27Trusted
Source, 28Trusted Source, 29Trusted Source, 30Trusted
Source).

Monitoring your serving sizes also helps reduce calorie intake and
subsequent blood sugar spikes (31Trusted Source).

Here are some helpful tips for managing portion sizes:

 Measure and weigh portions.

 Use smaller plates.
 Avoid all-you-can-eat restaurants.
 Read food labels and check the serving sizes.
 Keep a food journal.
 Eat slowly.
SUMMARY
Focusing on your portion sizes can help you better manage
your blood sugar levels.

6. Choose foods with a low glycemic index

The glycemic index measures how we absorb or digest foods,
which affects the rate at which blood sugar levels rise (32Trusted
Source).

Both the amount and type of carbs determine how a food affects
blood sugar levels (33Trusted Source, 34Trusted Source).

Eating low-glycemic-index foods has been shown to reduce blood

sugar levels in those with diabetes (35Trusted Source).

Although the glycemic index of foods is important, the amount of

carbs consumed also matters (33Trusted Source).

Foods with a low to moderate glycemic index include:

 bulgur
 barley
 yogurt
 oats
 beans
 lentils
 legumes
 wheat pasta
 non-starchy vegetables
SUMMARY
It’s essential to choose foods with a low glycemic index and
monitor your overall carb intake.

7. Manage stress levels

Stress can affect your blood sugar levels (36).

Hormones such as glucagon and cortisol are secreted during

stress. These hormones cause blood sugar levels to go up
(36, 37Trusted Source).

One study showed that exercise, relaxation, and meditation

significantly reduced stress and lowered blood sugar levels for
students (38Trusted Source).

Exercises and relaxation methods like yoga and mindfulness-

based stress reduction may also help correct insulin secretion
problems in chronic diabetes (38Trusted Source, 39Trusted
Source, 40Trusted Source, 41Trusted Source).

SUMMARY

Managing stress levels through exercise or relaxation

methods, such as yoga, may help you better regulate blood
sugar levels.

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8. Monitor your blood sugar levels
“What gets measured gets managed.”

Measuring and monitoring blood glucose levels can also help you
better manage your levels.

For example, keeping track helps you determine whether you

need to make adjustments in meals or medications (31Trusted
Source).

It will also help you find out how your body reacts to certain foods
(42, 43Trusted Source).

Try measuring your levels every day and keeping track of the
numbers in a log.

SUMMARY

Checking your blood glucose and maintaining a log every

day will help you adjust foods and medications when
necessary to help decrease your blood sugar levels.

9. Get enough quality sleep

Getting enough sleep feels excellent and is necessary for good
health (44Trusted Source).

Poor sleeping habits and a lack of rest can also affect blood sugar
levels and insulin sensitivity. They can increase appetite and
promote weight gain (45Trusted Source, 46Trusted Source).

Sleep deprivation decreases the release of growth hormones and

increases cortisol levels. Both of these play an essential role in
blood sugar management (44Trusted Source, 45Trusted
Source, 46Trusted Source).

Furthermore, adequate sleep is about both quantity and quality.

It’s best to get a sufficient amount of high quality sleep every night
(47Trusted Source).

SUMMARY

Good sleep helps maintain your blood sugar levels and

promote a healthy weight. Poor sleep can disrupt critical
metabolic hormones.

10. Eat foods rich in chromium and magnesium

High blood sugar levels and diabetes have also been linked
to micronutrient deficiencies (48, 49, 56Trusted Source).

Examples include deficiencies in the minerals chromium and

magnesium.

Chromium is involved in carb and fat metabolism. It also helps

regulate blood sugar levels. A lack of chromium may predispose
you to carb intolerance (48, 49, 50Trusted Source).

However, the mechanisms behind this are not entirely known.

Studies also report mixed findings.

Some studies of people with diabetes showed that chromium had

benefits for long-term blood sugar management. However, the
alternate has also been found (51Trusted Source, 52Trusted
Source, 53Trusted Source, 54Trusted Source).

Chromium-rich foods include:

  meats
 whole grain products
 fruit
 vegetables
 nuts

Magnesium has also been shown to benefit blood sugar levels,

while magnesium deficiency has been linked to a higher risk of
developing diabetes (48, 55Trusted Source, 56Trusted Source).

Studies have linked individuals with the highest magnesium intake

with up to a 47% lower risk for developing type 2 diabetes (57).

However, if you already eat plenty of magnesium-rich foods, you

probably will not benefit from supplements (58Trusted Source).

Magnesium-rich foods include:

 dark leafy greens

 squash and pumpkin seeds
 tuna
 whole grains
 dark chocolate
 bananas
 avocados
 beans
SUMMARY
Eating foods rich in chromium and magnesium regularly can
help prevent deficiencies and reduce the risk of blood sugar
problems.

11. Try apple cider vinegar

Apple cider vinegar has many health benefits.

It promotes lower fasting blood sugar levels, possibly decreasing

its production by the liver or increasing its use by cells (59Trusted
Source, 60Trusted Source, 61).

Furthermore, studies show that vinegar significantly influences

your body’s response to sugars and can help improve insulin
sensitivity (61, 62Trusted Source, 63Trusted Source, 64Trusted
Source, 65Trusted Source, 66Trusted Source).

It may be mixed in a few ounces of water that you can drink

before a high carb meal or be mixed in salad dressing
(67, 68Trusted Source).

However, it’s essential to talk with your doctor before taking apple
cider vinegar if you’re already taking medications that lower blood
sugar.

SUMMARY

Adding apple cider vinegar to your diet can help your body in
many ways, including reducing blood sugar levels.

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12. Experiment with cinnamon extract

Cinnamon is known to have many health benefits.

It’s been shown to improve insulin sensitivity by decreasing insulin

resistance at the cellular level (69Trusted Source, 70Trusted
Source).

Studies show cinnamon can also lower blood sugar levels by up

to 29% (71Trusted Source, 72Trusted Source, 73Trusted
Source).

It slows the breakdown of carbs in the digestive tract, which

moderates the rise in blood sugar after a meal (74Trusted
Source, 75Trusted Source).

However, there are risks involved if you take too much cinnamon.

SUMMARY

Cinnamon has been shown to help reduce fasting blood

sugar levels and may help improve insulin sensitivity.

13. Try berberine

Berberine is the active component of an herb used in traditional
Chinese medicine, including treating diabetes (76Trusted
Source).
Berberine has been shown to help lower blood sugar and
enhance carb breakdown for energy (77Trusted
Source, 78Trusted Source, 79Trusted Source).

What’s more, berberine may be as effective as some blood-sugar-

lowering drugs. This makes it one of the most effective
supplements for those with diabetes or prediabetes (77Trusted
Source, 80Trusted Source).

However, many of the mechanisms behind its effects are still

unknown (79Trusted Source, 81Trusted Source). More high-
quality studies are needed to determine its safety and
effectiveness.

Additionally, it may have some side effects, such as:

 diarrhea
 constipation
 flatulence
 abdominal pain

Speak with your healthcare provider first if you’re considering

using berberine.

SUMMARY

Berberine can help lower blood sugar levels and manage

diabetes. However, it may have some digestive side effects.

14. Eat fenugreek seeds

Fenugreek seeds are a great source of soluble fiber, which can
help manage blood sugar levels.
Many studies have shown that fenugreek can effectively lower
blood sugar in people with diabetes. It also helps reduce fasting
glucose and improve glucose tolerance (82Trusted
Source, 83Trusted Source, 84Trusted Source, 85Trusted
Source).

Although not that popular, fenugreek can be added to baked

goods to help treat diabetes (86Trusted Source).

The recommended dose of fenugreek seeds is 2–5 grams per

day, although this varies from study to study.

SUMMARY

Fenugreek seeds are easy to add to your diet and can help
regulate blood glucose levels.

15. Maintain a Moderate Weight

It’s a no-brainer that maintaining a moderate weight will help
improve your health and may help prevent future health problems.

Weight management also promotes healthy blood sugar levels

and has been shown to help reduce your risk for developing
diabetes.

Even a 7% reduction in body weight can decrease your risk for

developing diabetes by up to 58%, and it seems to work even
better than a common diabetes medication (87Trusted Source).

What’s more, these decreased risks can be sustained long term

(88Trusted Source, 89Trusted Source, 90Trusted Source).
It’s important to monitor your waistline, as it’s perhaps the most
crucial weight-related factor for estimating your diabetes risk.

A measurement of more than 35 inches (88.9 cm) for women and

more than 40 inches (101.6 cm) for men is associated with an
increased risk of developing insulin resistance, high blood sugar
levels, and type 2 diabetes (91).

Having a healthy waist measurement may even be more

important than your overall weight (91).

SUMMARY

Keeping a moderate weight and waistline will help you

maintain normal blood sugar levels and decrease your risk
for developing diabetes.

The bottom line

Be sure to talk with your healthcare provider before making

lifestyle changes or trying new supplements.

This is particularly important if you have problems with blood

sugar management or if you’re taking medications to lower blood
glucose levels.

If you have diabetes or have blood sugar management problems,

it’s important to work with your healthcare provider to create and
start a treatment plan as soon as possible.