14 Easy Ways to Lower

Blood Sugar Levels

Naturally
● High blood sugar, also known as hyperglycemia, is associated
with diabetes and prediabetes. Prediabetes is when your blood
sugar is high, but not high enough to be classified as diabetes.
● Your body usually manages your blood sugar levels by
producing insulin, a hormone that allows your cells to use the
circulating sugar in your blood. As such, insulin is the most
important regulator of blood sugar levels (1
● However, multiple factors can impair blood sugar management
and lead to hyperglycemia.
● Internal causes for high blood sugar include when your liver
produces too much glucose, your body makes too little insulin,
or your body can’t effectively use insulin. The latter is known as
insulin resistance
● External factors include dietary choices, certain medications, a
sedentary lifestyle, and stress The Centers for Disease Control
and Prevention (CDC) reports that 13% of U.S. adults live with
diabetes and that another 34.5% have prediabetes. This
means that close to 50% of all U.S. adults have diabetes or
prediabetes
●
● Blood sugar management is especially important for people
with diabetes, as chronically high blood sugar levels can lead
to limb and life threatening complications
 ■1. Exercise regularly
● Regular exercise can help you reach and maintain a moderate
weight and increase insulin sensitivity Increased insulin
sensitivity means your cells can more effectively use the
available sugar in your bloodstream.
● Exercise also helps your muscles use blood sugar for energy
and muscle contraction. If you have problems with blood sugar
management, consider routinely checking your levels before
and after exercising. This will help you learn how you respond
to different activities and keep your blood sugar levels from
getting too high or lowWhat’s more, researchers recommend
doing so-called “exercise snacks” to lower blood sugar and
prevent the damage that sitting all day can doExercise snacks
simply mean that you break up your sitting time every 30
minutes for just a few minutes throughout the day. Some of the
recommended exercises include light walking or simple
resistance exercises like squats or leg raises.
● Other useful forms of exercise include weightlifting, brisk
walking, running, biking, dancing, hiking, swimming, and more.
In fact, any activity that regularly gets you up and moving —
regardless of the intensity — beats a sedentary lifestyle.
● Plus, know that if you have trouble dedicating longer periods to
exercise throughout the week, you can still gain many benefits
by doing shorter sessions. For example, try aiming for
10-minute exercise sessions 3 times a day for 5 days, with the
goal of 150 minutes per week.
● SUMMARY
Exercise increases insulin sensitivity and helps your muscles use blood
sugar for movement. This can lead to reduced blood sugar levels.

2. Manage your carb intake

● Your carb intake strongly influences your blood sugar levels Your
body breaks carbs down into sugars, mainly glucose. Then, insulin
helps your body use and store it for energy.
● When you eat too many carbs or have insulin-function problems, this
process fails, and blood glucose levels can rise.
● That’s why the American Diabetes Association (ADA) recommends
that people with diabetes manage their carb intake by counting carbs
and being aware of how many they need.
● Some studies find that this can help you plan your meals
appropriately, further improving blood sugar management. Many
studies also show that eating a low carb diet helps reduce blood
sugar levels and prevent blood sugar spikes. It’s important to note
that low carb diets and no carb diets are not the same.
● You can still eat some carbs when monitoring your blood sugar.
However, prioritizing whole grains over processed ones and refined
carbs provides greater nutritional value while helping decrease your
blood sugar levels.
● SUMMARY
● Your body breaks down the carbs you eat into glucose, which then
raises your blood sugar levels. As such, reducing your carb intake
can aid blood sugar regulation.

3. Eat more fiber

 ● Fiber slows carb digestion and sugar absorption, thereby promoting a
more gradual rise in blood sugar levelsThere are two types of fiber —
insoluble and soluble.
● While both are important, soluble fiber has explicitly been shown to
improve blood sugar management, while insoluble fiber hasn’t been
shown to have this effect. A high fiber diet can improve your body’s
ability to regulate blood sugar and minimize blood sugar lows. This
could help you better manage type 1 diabetes. 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 35 grams for men. That’s about 14 grams for every 1,000
calories.
● SUMMARY
● Eating plenty of fiber can aid blood sugar management. Soluble
dietary fiber appears to be more effective than insoluble fiber for this
purpose.

4. Drink water and stay hydrated

● Drinking enough water could help you keep your blood sugar levels
within healthy ranges.
● In addition to preventing dehydration, it helps your kidneys flush out
any excess sugar through urine.
● One review of observational studies showed that those who drank
more water had a lower risk of developing high blood sugar levels.
 Drinking water regularly may rehydrate the blood, lower blood sugar
levels, and reduce diabetes risk.Keep in mind that water and other
zero-calorie drinks are best. Avoid sugar-sweetened options, as
these can raise blood glucose, drive weight gain, and increase
diabetes risk.
● SUMMARY
● Staying hydrated can reduce blood sugar levels and diabetes risk.
Choose water and zero-calorie drinks and avoid sugar-sweetened
beverages.

5. Implement portion control

● Portion control can help you regulate your calorie intake and maintain
a moderate weight Consequently, weight management promotes
healthy blood sugar levels and has been shown to reduce the risk of
developing type 2 diabetes Monitoring your serving sizes also helps
prevent blood sugar spikes.
● Here are some helpful tips for managing portion sizes:
● measure and weigh your 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 manage your blood
sugar levels.
6. Choose foods with a low
glycemic index
● The glycemic index (GI) measures how quickly carbs break down
during digestion and how rapidly your body absorbs them. This
affects how quickly your blood sugar levels rise. The GI divides foods
into low, medium, and high GI and ranks them on a scale of 0–100.
Low GI foods have a ranking of 55 or less.
● Both the amount and type of carbs you eat determine how a food
affects your blood sugar levels. Specifically, eating low GI foods has
been shown to reduce blood sugar levels in people with diabetes
● Some examples of foods with a low to moderate GI include:
● bulgur
● barley
● unsweetened Greek yogurt
● oats
● beans
● lentils
● legumes
● whole wheat pasta
● non-starchy vegetables
● Furthermore, adding protein or healthy fats helps minimize blood
sugar spikes after a meal.
● SUMMARY
● Choose foods with a low glycemic index (GI) and monitor your overall
carb intake.

●7. Try to manage your stress

levels
 ● Stress can affect your blood sugar levels .
● When stressed, your body secretes hormones called glucagon and
cortisol, which cause blood sugar levels to riseOne study including a
group of students showed that exercise, relaxation, and meditation
significantly reduced stress and lowered blood sugar levels Exercises
and relaxation methods like yoga and mindfulness-based stress
reduction may also help correct insulin secretion problems among
people with chronic diabetes.
● SUMMARY
● Managing your stress levels through exercise or relaxation methods
like yoga may help you regulate blood sugar levels.

8. Monitor your blood sugar

levels
● Monitoring blood glucose levels can help you better manage them.
You can do so at home using a portable blood glucose meter, which
is known as a glucometer. You can discuss this option with your
doctor.
● Keeping track allows you to determine whether you need to adjust
your meals or medications. It also helps you learn how your body
reacts to certain foodsTry measuring your levels regularly every day
and keeping track of the numbers in a log. Also, it may be more
helpful to track your blood sugar in pairs — for example, before and
after exercise or before and 2 hours after a meal.
● This can show you whether you need to make small changes to a
meal if it spikes your blood sugar, rather than avoiding your favorite
 meals altogether. Some adjustments include swapping a starchy side
for non-starchy veggies or limiting them to a handful.
● SUMMARY
● Checking your blood glucose and maintaining a daily log enables you
to adjust foods and medications when necessary to better manage
your blood sugar levels.

9. Get enough quality sleep

● Getting enough sleep feels excellent and is necessary for good
health. In fact, poor sleeping habits and a lack of rest can affect blood
sugar levels and insulin sensitivity, increasing the risk of developing
type 2 diabetes. They can also increase appetite and promote weight
gainAdditionally, sleep deprivation raises levels of the hormone
cortisol, which, as explained, plays an essential role in blood sugar
management. Adequate sleep is about both quantity and quality. The
National Sleep Foundation recommends that adults get at least 7–8
hours of high quality sleep per nightTo improve the quality of your
sleep, try to:
● follow a sleep schedule
● avoid caffeine and alcohol late in the day
● get regular exercise
● cut down on screen time before bed
● keep your bedroom cool
● limit your naps
● create a bedtime routine
● use soothing and calming scents such as lavender
● avoid working in your bedroom
 ● take a warm bath or shower before bed
● try meditation or guided imagery
● SUMMARY
● Good sleep helps maintain your blood sugar levels and promotes a
healthy weight. On the other hand, poor sleep can disrupt critical
metabolic hormones.

10. Eat foods rich in chromium

and magnesium
● High blood sugar levels and diabetes have been linked to
micronutrient deficiencies. Some examples include deficiencies in the
minerals chromium and magnesium Chromium is involved in carb
and fat metabolism. It may potentiate the action of insulin, thus aiding
blood sugar regulation Chromium-rich foods include:
● meats
● whole grain products
● fruit
● vegetables
● nuts
● However, the mechanisms behind this proposed connection are not
entirely known, and studies report mixed findings. As such, more
research is neededMagnesium has also been shown to benefit blood
sugar levels. In fact, diets rich in magnesium are associated with a
significantly reduced risk of diabetes In contrast, low magnesium
levels may lead to insulin resistance and decreased glucose
tolerance in people with diabetes.That said, if you already eat plenty
 of magnesium-rich foods and have adequate blood magnesium
levels, you likely won’t benefit from taking magnesium supplements.
● 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 can help prevent
deficiencies and reduce the risk of blood sugar problems.

11. Consider adding specific

foods to your diet
● Multiple foods and plants are known to have medicinal properties.
● However, the overall quality of evidence on these ingredients is low
due to insufficient human studies or small sample sizes. Therefore,
no conclusive recommendations can be made regarding their use.
● Some of the foods touted to have anti-diabetes effects includeApple
cider vinegar. According to older research, this ingredient may reduce
blood sugar levels by delaying the emptying of your stomach after a
meal Cinnamon. This spice may improve blood sugar levels by
enhancing insulin sensitivity and slowing the breakdown of carbs in
 your digestive tract. This moderates the rise in blood sugar after a
meal
● Nevertheless, more research is needed.
● Berberine. Research suggests that this compound lowers blood
sugar by stimulating enzymes’ breakdown of glucose, promoting your
tissue’s use of sugar and increasing insulin production. Fenugreek
seeds. These seeds may support blood sugar management due to
their high fiber content, which delays stomach emptying and
subsequently prevents your blood sugar levels from spiking
● It’s essential to talk with your doctor before adding any of these foods
to your diet if you’re already taking blood-sugar-lowering medications,
as some herbal supplements may negatively interact with
them.Finally, the Food and Drug Administration (FDA) does not
regulate supplements in the same way that it regulates prescription
medications. As such, it’s important to purchase supplements that
have been tested by an independent lab for purity and ingredient
content.
● SUMMARY
● Some foods are believed to have blood-sugar-lowering effects.
However, research is still inconclusive, and they may negatively
interact with your diabetes medication.

12. Maintain a moderate weight

● Maintaining a moderate weight promotes healthy blood sugar levels
and reduces your risk of developing diabetes .
● Research shows that even a 5% reduction in body weight can
improve your blood sugar regulation and reduce the need for
 diabetes medication. For example, if a person weighs 200 pounds
(91 kg) and loses just 10–14 pounds (4.5–6 kg), they may see
significant improvements in their blood sugar levels.
● What’s more, losing more than 5% of your initial weight may benefit
your glycated hemoglobin (HbA1c) readings. These are used as
indicators of your blood sugar levels over the past 3 months.
● SUMMARY
● Maintaining a moderate weight will support blood sugar management
and decrease your risk of developing diabetes.

13. Eat healthy snacks more

frequently
● Spreading your meals and snacks throughout the day may help you
avoid both high and low blood sugar levels. Snacking between meals
may also reduce your risk of type 2 diabetes. In fact, several studies
suggest that having smaller, more frequent meals throughout the day
could improve insulin sensitivity and lower blood sugar levels.
● In addition, eating smaller meals and healthy snacks throughout the
day may lower glycated hemoglobin (HbA1c) readings, indicating
improvements in blood sugar levels over the previous 3 months.
Check out this article on snack ideas if you have diabetes if you’re
unsure about what to eat between meals.
● SUMMARY
● Snacking between meals could keep your blood sugar levels from
spiking or plummeting throughout the day.
14. Eat probiotic-rich foods
● Probiotics are friendly bacteria that offer numerous health benefits,
including improved blood sugar regulation. Research shows that
probiotic intake may lower fasting blood sugar, glycated hemoglobin
(HbA1c), and insulin resistance in people with type 2 diabetes.
● Interestingly, studies have found that improvements in blood sugar
levels are more significant in people who consume multiple species
of probiotics and for at least 8 weeks. Probiotic-rich foods include
fermented foods, such as:
● yogurt, as long as the label states that it contains live active cultures
● kefir
● tempeh
● sauerkraut
● kimchi
● SUMMARY
● A probiotic-rich diet may help you manage your blood sugar levels.

The bottom line

● There are multiple ways to naturally manage your blood sugar levels.
● Many of them include making lifestyle changes, like managing your
weight, stress levels, and sleep quality, exercising, and staying
hydrated. That said, some of the biggest improvements have to do
with your dietary choices.
● Be sure to talk with your healthcare professional before making
lifestyle changes or trying new supplements— especially if you have
problems with blood sugar management or are taking medications.