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Blood Sugar: 6 Natural Ways to Lower Blood Sugar

by | Jun 15, 2021 | Diabetes | 0 comments

Any doctor will tell you that high blood sugar is very bad. And it is very important to monitor your blood sugar levels, even if you do not have a diagnosis of diabetes, and the indicators are usually within the normal range. Nevertheless, you still need to know your level. It is especially true for people who have a diagnosis of prediabetes or type 2 diabetes. They need to control their sugar levels. Because an imbalance above the normalized content of glucose and insulin in the blood plasma will lead to a radical violation of our metabolism. It will provoke:

  • hypertension
  • the development of atherosclerosis of the vessels
  • of course, it increases the risk of heart attack and stroke.

So you can’t wish high sugar on anyone.

And how can it be reduced? In this article, I have collected safe ways to lower your blood sugar. So please read the article to the end, it will be very interesting and useful.

1. Minimize sugar

And so the first, and most importantly, the most powerful thing that we can do is, of course, to minimize the consumption of sugar. It is quite obvious. But it was impossible not to say so. We have to study which foods contain more carbohydrates. It is also necessary to study those foods that have a higher glycemic index.

If you have never thought about this topic, then I recommend that you think about it. There are reference books with a table of the glycemic index in foods or something similar. Then you will get a huge amount of reference information. Accordingly, you can estimate your daily diet and look at their glycemic index in the reference book.

Glycemic Index and Blood Sugar

So foods with a high glycemic index are recommended to be completely excluded. not only those who have diabetes but all people in general.

We can consume foods with an average glycemic index but with some caution. And of course, the focus should be on foods with a low glycemic index.

And if you love sweets and can not refuse them in any way, you can recommend fruits, well, or dried fruits. But among the dried fruits, the exception will probably still be dates. Because there is much glucose and dates have a glycemic index of 100. But most other fruits have it lower.

Yes, fruits do contain carbohydrates, but in most cases, it is fructose that does not lead to significant jumps in insulin in the blood. But it is still worth making a reservation. that fruit is, of course, healthy and good food. But in everything, you need to know the measure. First, because excessive fruit consumption brings new side effects, it is harmful to the liver. Because the increased fructose content in our diet will provoke obesity of the liver, and in general, excessive passion for fruit is associated with a decrease in life expectancy.

2. Eat much Fiber

The following way is to eat more fiber. I think, too, more than once heard about it that a healthy adult person should consume about 30 grams of fiber every day. Fiber is insanely useful for both your intestines and your blood vessels. But fiber also lowers the glycemic index of all the foods you eat with fiber. That is, fiber will directly affect the sugar level in our blood in the direction of its reduction.

The source of fiber is very, very much. These are:

  • vegetables
  • legumes
  • whole grains

But one of the most useful sources of fiber is still legumes. So if you do not have excessive gas formation problems, you need to include them in your diet every day.

Legumes are:

  • beans
  • peas
  • lentils

From whole grains, oatmeal is best. And from vegetables, cabbage goes very well.

To find out more:

Importance of Fiber Foods

3. Food intake mode

The food intake regime is also important. The recommendation is to eat a fractional four to five meals a day. It is much better than just two receptions but eating from the belly. An excessively voluminous meal will provoke a significant jump in blood sugar. And, as a result, the production of insulin. Moreover, this load on your gastrointestinal tract is undesirable. Four or five techniques, each of which is approximately equal to the other.

And then the question arises: but we do not spend all our lives at home in the kitchen. We have some work to do. What should I do in this regard?

There is one perfect life hack. Take a handful of nuts with you in a bag. It is a great snack. It is much better than having breakfast at home, leaving for the whole day without doing anything. And then come and have a full dinner so that you can overeat. So instead, it is much better to take a couple of snacks with you, one of which will be, for example, a portion of nuts. And another example is low-fat kefir. You and the sugar level and all the other body functions will say a big thank you for this.

4. Foods that help you lower Blood Sugar

Some foods can reduce sugar levels and need to be added to our diet. in particular, this is garlic. Another product is kefir; with the addition of a pinch of cinnamon, it is better to choose low-fat kefir and even better to cook it yourself.

Now the stores sell sourdough. It is a powder that is frozen in the freezer. It is added to the milk, allowed to brew, and healthy regular kefir without preservatives is obtained.

Rosehip tea also helps to lower blood sugar. Fresh or dried rosehip berries are poured with boiling water, and they are allowed to infuse for 12 hours. Then you can use this tea in small portions, and it will help to reduce sugar.

And another way is to replace coffee with chicory.

5. Physical activity can reduce Blood Sugar

Yes, indeed, physical activity treats very, very many syndromes and diseases. And high blood sugar also applies to them.

regular physical activity causes:

  • faster energy consumption
  • to burn glucose in our body
  • it also increases the sensitivity of the receptors to insulin

So sports are recommended for everyone.

6. Micronutrients

And it is also worth mentioning micronutrients. In particular, such an element as zinc can reduce blood sugar levels. So it is necessary to remember that our daily need for zinc is fully met.

For an adult, the recommendation is to take 11 milligrams of zinc per day. Therefore, it is necessary to analyze. Just evaluate your diet and compare it with the zinc content reference. It is easy to calculate by hand or add pumpkin seeds because they are extremely rich in zinc. In addition, there is a large number of other very useful trace elements. But in this case, we are primarily interested in zinc.

So a small portion of pumpkin seeds will help you cope with a zinc deficiency. Of course, there are other ways to use it in the form of supplements. But pumpkin seeds seem to me to be the preferred option.

Bottom line

By the way, friends, write in the comments and do you eat something from this? It will be interesting.

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