Exercising regularly, managing stress, and eating more foods high in fiber and probiotics may help lower blood sugar levels. However, these lifestyle adjustments do not replace medical treatment for diabetes or other metabolic conditions.
Your body usually manages your blood sugar levels by producing insulin, which allows your cells to use the circulating sugar in your blood. However, multiple factors can impair blood sugar management and lead to hyperglycemia (high blood sugar).
Blood sugar management is especially important for people with diabetes, as the condition may lead to limb and life threatening complications.
Here are 14 easy and evidence-backed ways to naturally lower blood sugar levels.
Regular exercise and physical activity can help you manage your weight and
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 your body responds to different activities and keep your blood sugar levels from getting too high or low.
You can still benefit from shorter sessions even if you have trouble dedicating more time to exercise throughout the week. For example, try aiming for 10-minute exercise sessions 3 times a day for 5 days, with the goal of 150 minutes per week.
Other useful forms of exercise include:
- brisk walking
- jumping jacks
- half squats
Any activity that gets you up and moving — regardless of the intensity — beats a sedentary lifestyle.
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.
This process fails when you eat too many carbs or have insulin-function problems, and blood glucose levels can rise.
That’s why the American Diabetes Association recommends that people with diabetes manage their carb intake by counting carbs and being aware of how many they need for daily activities.
Carb counting can help you plan your meals appropriately,
It’s important to note that low carb and no-carb diets are different.
When monitoring your blood sugar, you can eat (and need) some carbs. However, prioritizing carbs from whole grains and unprocessed sources provides greater nutritional value while helping decrease blood sugar levels.
Fiber slows carb digestion and sugar absorption, promoting a more gradual rise in blood sugar levels.
There are two types of fiber: insoluble and soluble.
While both are important, soluble fiber has been
A high fiber diet can improve your body’s ability to regulate and minimize blood sugar levels. This could
Foods high in fiber include:
- whole grains
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 excess sugar through urine.
Keep in mind that water and other zero-calorie drinks are better for hydration. Avoiding sugar-sweetened options is ideal, as these can raise blood glucose, drive unwanted weight gain, and
Managing how much you eat can help you regulate your calorie intake and maintain a moderate weight.
Consequently, weight management
Monitoring your serving sizes also helps prevent blood sugar spikes.
You may manage portion sizes by:
- eating slowly
- measuring and weighing your food
- using smaller plates
- avoiding all-you-can-eat restaurants or those that serve large portions
- reading food labels and checking the serving sizes of each item
- keeping a food journal
- using a food-tracking phone app
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 scores and ranks them on a scale of 0 to 100. Low GI foods have a ranking of
Some examples of foods with a low to moderate GI include:
- unsweetened Greek yogurt
- whole wheat pasta
- non-starchy vegetables
Furthermore, adding protein or healthy fats to your plate helps minimize blood sugar spikes after a meal.
Focusing on the overall quality of the food is a better approach than eliminating or adding specific food groups.
Stress can affect your blood sugar levels. When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise.
Stress management strategies may include:
- deep breathing
- arts and crafts
- your favorite hobbies
Keeping track lets you determine whether to adjust your meals or medications. It also helps you learn how your body reacts to certain foods.
Try measuring your daily levels and keeping track of the numbers in a log. It may also 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.
Less than optimal sleeping habits and a lack of rest can
Sleep deprivation also
Adequate sleep is about both quantity and quality. Adults are advised to get
To improve the quality of your sleep, try to:
- follow a consistent sleep schedule
- avoid caffeine and alcohol before bed
- get physical activity throughout the day
- cut down on screen time before bed
- keep your bedroom cool and comfortable
- limit your naps during the day
- use soothing scents, such as lavender
- avoid working or studying in your bedroom if possible
- take a warm bath or shower before bed
- try meditation or guided imagery
High blood sugar levels and diabetes have been
Chromium is involved in carb and fat metabolism. It may enhance insulin’s action, thus aiding blood sugar regulation.
Chromium-rich foods include:
- beef, chicken, and turkey
- whole grains, such as barley
- fruits and vegetables, like green beans and apples
However, the mechanisms behind this proposed connection are not entirely known. More research is needed.
Magnesium also benefits blood sugar level regulation. Diets rich in magnesium are
In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes.
You likely won’t benefit from magnesium supplements if you already eat plenty of magnesium-rich foods and have adequate blood magnesium levels.
Magnesium-rich foods include:
- dark leafy greens
- squash and pumpkin seeds
- whole grains
- dark chocolate
Multiple foods and plants are known to have medicinal properties. However, the quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore,
Some of the foods touted to have anti-diabetes effects include:
- Apple cider vinegar: According to a
2014 article , this ingredient may reduce blood sugar levels by delaying the emptying of your stomach after a meal. A2020 study in rats also found that apple cider vinegar reduced blood sugar spikes. The authors concluded that the use of apple vinegar could help prevent metabolic disorders, like diabetes, in individuals eating a high calorie diet. - Cinnamon: This spice is
said to 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 this compound lowers blood sugar by stimulating enzymes’ breakdown of glucose, promoting your tissue’s use of sugar and increasing insulin production. More studies are needed. - Fenugreek seeds: Like the other foods on this list, more high quality studies in humans are needed, but there is
some evidence that fenugreek may help support blood sugar management.
It’s essential to talk with your doctor before adding any of these foods to your diet if you’re already taking diabetes medications, as some herbal supplements may negatively interact with them.
Finally, the Food and Drug Administration (FDA) does not regulate supplements like it regulates prescription medications. Purchasing supplements that an independent lab has tested for purity and ingredient content is important.
Maintaining your doctor’s recommended weight range for your age and height promotes healthy blood sugar levels and reduces your risk of developing diabetes.
For example, if a person weighs 200 pounds (91 kilograms) and loses 10 to 14 pounds (4.5 to 6 kilograms), they may see significant improvements in their blood sugar levels.
What’s more, losing more than 5% of your initial weight may benefit your HbA1c readings. These are used as indicators of your blood sugar levels over the past 3 months.
Spreading your meals and snacks throughout the day may help you avoid high and low blood sugar levels. Snacking between meals may also
Smaller, more frequent meals throughout the day could
Probiotics are friendly bacteria with numerous health benefits, including improved blood sugar regulation. Probiotics may lower fasting blood sugar, HbA1c, and insulin resistance in people with type 2 diabetes.
Interestingly, a 2016 study found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics 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
What are the three signs of hyperglycemia?
Hyperglycemia symptoms include excessive thirst, frequent urination, blurry vision, tiredness, and sores that don’t heal.
What are the 3 P’s of diabetes hyperglycemia?
The 3 P’s of diabetes hyperglycemia are polydipsia, polyuria, and polyphagia. These are defined as excessive thirst, urination, and appetite, respectively.
Is type 2 diabetes hypo or hyper?
Type 2 diabetes can cause hyperglycemia (high blood sugar) because your insulin isn’t allowing glucose to be used in your body the way it’s supposed to.
Managing blood sugar levels involves certain lifestyle strategies, such as managing weight, stress levels, and sleep quality as well as prioritizing physical activity and hydration. That said, some of the most significant improvements involve dietary choices.