A high blood sugar level occurs if your body does not properly transport sugars to the cells. If left untreated, it can lead to diabetes. A 2012 study showed that 12-14 percent of American adults had type 2 diabetes and 37-38 percent and prediabetes. That means that fifty percent of all Americans have diabetes or prediabetes. Here are fifteen easy ways to lower blood sugar levels naturally.
- Exercise regularly
Regular exercise can help you lose weight and improve insulin sensitivity. An increased insulin sensitivity ensures that your cells can use the sugars in your blood better. Exercise helps your muscles to use blood sugar for energy and muscle contraction. If you have problems with your blood sugar level you should regularly check your values. In this way you learn to recognize how you react to different things and you can prevent high or low blood sugar levels. Good forms of movement are weight lifting, brisk walking, running, cycling, dancing, swimming, etc.
In short : Exercise increases insulin sensitivity and helps your muscles absorb sugars from the blood. This can cause a lower blood sugar level.
- Limit your carbohydrate intake
In the body, carbohydrates are broken down into sugars (mainly glucose), after which insulin transports the sugars to the cells. If you eat too many carbohydrates or have problems with your insulin, this process becomes disrupted and the blood glucose levels rise. There are, however, a number of things you can do about this. The Diabetesfonds recommends limiting carbohydrate intake by counting them or using a nutritional value table. Some studies show that these methods also help you plan your meals well, which can also have a positive effect on blood sugar levels. Many studies also show that a low carbohydrate diet can lower blood sugar levels and prevent spikes. Furthermore, a low-carbohydrate diet can keep blood sugar levels under control in the long term. In this article you can read more about healthy and low-carbohydrate eating with diabetes.
In short : Carbohydrates are converted into glucose, which increases the blood sugar level. Limiting carbohydrates can keep blood sugar levels stable.
- Eat more fiber
Fiber slows the absorption of carbohydrates and sugars. This causes a more gradual rise in blood sugar levels. The type of fiber can make a difference. Both are important, but soluble fibers mainly help to lower blood sugar levels. In addition, a high-fiber diet can have a positive influence on type 1 diabetes, by stabilizing blood sugar levels and improving low blood sugar levels. High-fiber foods include vegetables, fruits, legumes, and whole grains, that is approximately 14 grams per 1000 calories.
In short : Eating lots of fiber can help stabilize blood sugar. Soluble fibers are the most effective.
- Drink water and ensure a good fluid balance
Drinking water can keep your blood sugar levels down. In addition to preventing it from drying out, it helps your kidneys flush out excess blood sugar through urine. An observation study showed that those who drank more water had a lower risk of developing high blood sugar levels. Drinking water regularly hydrates the blood, lowers blood sugar levels and reduces the risk of diabetes. Remember that water and other calorie-free drinks are the best. Sugar-rich drinks cause blood sugar levels to rise, cause faster weight gain and increase the risk of diabetes.
In short : Good hydration can lower blood sugar and prevent diabetes. Water is the best.
- Limit the portion size
Limiting the portion size can reduce calorie intake and lead to weight loss. A healthy weight promotes good blood sugar levels and can reduce the risk of type 2 diabetes. Here are some useful tips to limit your portion size:
Measure and weigh the portions.
Use smaller plates.
Avoid all you can eat restaurants.
Read labels and check the portion sizes.
Keep a food diary.
In short : The more control you have over your portion size, the more control you have over blood sugar levels.
- Choose a diet with a low glycemic index
The glycemic index has been developed to determine to what extent the blood sugar level rises due to carbohydrates. Both the amount and the type determine how the food affects blood sugar levels. Eating foods with a low glycemic index can lower blood sugar levels in the longer term in type 1 and 2 diabetics. The glycemic index is therefore important, but also the amount of carbohydrates. Foods with a low glycemic index are seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potato, corn, and most types of fruit and vegetables without starch.
Consult your doctor before you adjust your lifestyle or try new supplements. This is especially important if you have problems with blood sugar levels or if you use medication for this. If you have diabetes or have problems with blood sugar, it is advisable to do something about this as soon as possible ( translated with permission .)