How to Control Blood Sugar Naturally: Top 10 Proven Tips?

Blood sugar rises may not seem like a big deal; it can be a side effect of that naughty dessert or skipping a stroll. However, with time, having blood sugar levels that go up and down can cause major problems like tiredness, weight gain, blurry vision, and possibly type 2 diabetes or heart disease.

The good news is? You can control your blood sugar. This post is a valuable read for you if you are seeking tips on how to control blood sugar naturally. It will disclose the top 10 natural, research-backed strategies to help regulate your blood sugar without medications or tricks.

1. Eat Balanced, Low-Glycaemic Meals

Begin with what is on your plate. Sugary foods like white bread, sugary snacks, or fizzy drinks, make blood sugar levels rise fast. 

It causes the release of a large amount of insulin, which is commonly followed by a crash, fatigue, and hunger sensations.

What scientific studies say

• Harvard Medical School claims that meals with a low glycaemic index, like lentils, oats, and sweet potatoes, can keep your blood sugar constant by slowing down digestion and glucose absorption.

Try this

• Instead of white rice, try quinoa. Instead of sugary cereal, try steel-cut oats to reduce blood sugar levels.

2. Move After Meals

One simple yet effective habit is to go for a short walk after a meal. It helps your muscles use up glucose, which lowers the amount of sugar in your blood.

Scientific evidence

• A meta-analysis published in Sports Medicine in 2022 indicated that even mild action after a meal, such as a 10-minute walk, can drop blood sugar levels by a large amount.

Try this

• After supper, try walking around your garden, doing some small tasks, or dancing to your favourite music.

3. Include More Fibre in Your Diet

Fibre, especially soluble fibre, makes it harder for sugar to get into your body and makes your insulin work better.

What research says

• A study in The Lancet found that persons who eat 25 to 29 grams of fibre every day are far less likely to have type 2 diabetes.

Take this

• Put chia seeds in your smoothie, flaxseeds over your muesli or eat raw carrots as a snack.

4. Consume Healthy Fats

Fat is not bad for you. Healthy fats from foods like avocados, nuts, seeds, and olive oil can help control blood sugar by slowing down digestion.

Scientific fact

• The American Journal of Clinical Nutrition says that a Mediterranean diet high in healthy fats can lower the risk of insulin resistance.

Give this a try

• To manage blood sugar, take an avocado salad or an apple with a spoonful of almond butter.

5. Stay Hydrated and Avoid Sugary Drinks

Water is very important for getting rid of extra sugar through urine and keeping the kidneys working well.

Scientific evidence

• A study in Diabetes Care indicated that persons who drank more water were less likely to become hyperglycemia.

Try this

• Try to drink 6 to 8 glasses of water every day. You can add cucumber, mint, or lemon to your water to make it taste better.

6. Manage Stress

Chronic stress causes cortisol to be released, which raises blood sugar levels, even if you have not eaten any sugary food items.

What studies say

• Research in Psychosomatic Medicine shows that stress management practices including meditation, yoga, and deep breathing can greatly enhance glycaemic control.

Do this

• To control insulin levels, spend just 10 minutes a day doing mindfulness or deep breathing exercises.

7. Give Priority to Sound Sleep

Not getting enough sleep throws off hormones that control how your body uses glucose and how hungry you feel.

Data check

• A study from the University of Chicago indicated that four nights of bad sleep can make your body less sensitive to insulin by more than 30%.

How much you should sleep

• Try to get 7 to 9 hours of good sleep. Keep a regular sleep pattern and stay away from devices for an hour before bed.

8. Consume Cinnamon

Believe it or not, studies have shown that cinnamon can make insulin work better and reduce blood sugar levels when you do not eat anything.

Clinical proof

• A review in Annals of Family Medicine found that taking 1–6g of cinnamon per day can lower blood sugar levels by a lot.

Do this to reduce blood sugar levels

• Add half a teaspoon of cinnamon to your coffee, tea, or morning oatmeal.

9. Use Apple Cider Vinegar

Apple cider vinegar (ACV) can slow down the emptying of the stomach, which can help lower the sugar surge following meals high in carbs.

Scientific studies

• The Journal of the American Association of Diabetes Educators published a study that found that people with insulin resistance who took ACV before meals had insulin sensitivity increase by up to 34%.

Do this

• Ten minutes before a meal, mix 1 tablespoon of ACV with water. If you take medicine, always talk to your doctor.

10. Plan Your Meals

Blood sugar likes things to stay the same. Eating in strange ways can make your blood sugar and insulin levels go up and down a lot.

Scientific fact

• A study from 2021 in Nutrients indicated that structured meal scheduling helps manage blood sugar levels and lowers cravings.

Try this to control blood sugar naturally

• Eat every four to five hours, and do not skip breakfast because it sets the tone for the rest of the day.

Final Words

Controlling your blood sugar naturally does not mean changing your whole life. It is about little choices you make every day, like adding fibre here, walking there, or drinking water instead of cola.

Before you make any significant change in your blood sugar management, consulting an experienced doctor is essential. It will help you get desired results fast. 

FAQs

What Are The Best Tips To Control Blood Sugar Naturally?

The best tips to control blood sugar naturally are to modify eating habits, exercise regularly, avoid sugary & processed foods and lower stress.

Is Ayurveda Effective In Treating High Blood Sugar?

Yes, it is. Ayurveda takes a holistic approach to treat high blood sugar. Apart from lowering diabetes symptoms and regulating blood sugar levels, it improves your overall health.

Which Foods Control Blood Sugar Effectively?

Green leafy vegetables, healthy fats, whole grains, methi, and kalonji help control blood sugar effectively.

What Herbs Help Control Blood Sugar Naturally?

Methi, Sudh Guggal, Punarnava, Kalonji, Bael Fruit, Gudmar, and Shilajit are herbs that can help control blood sugar effectively. These herbs are available in Ayurvedic sugar control medicines like Diabdex, Sugar Master, and Diabtose. 

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