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 Natural ways to control your blood sugar levels

by Gideon Dosu
 Natural ways to control your blood sugar levels

Natural ways to control your blood sugar levels

Anna Dosu

“Diabetes is when your blood sugar or glucose levels are higher than normal. It’s carbohydrate foods like breads, cereals, rice, pasta, fruits, milk, and desserts that can cause this rise,” says Maggie Powers, PhD, president-elect of Health Care & Education at the American Diabetes Association.

People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood.

Important things you can do in order to reverse and control blood sugar.

  1. Reduce your carb intake.

Carbs are basically sugar, and everybody should make an effort to control their intake, especially diabetics. Carbohydrates are found in starchy foods — root vegetables, grains, rice, and legumes — and all of their derivatives, like bread, pasta, sushi, French fries, mashed yams, and even lentil soup.

Eating a diet low in carbohydrates, but rich in leafy greens, nuts, dark fruits like berries, and lean meats has had an amazing effect on blood sugar.

  1. Exercise.

Exercise helps in the short term by immediately lowering blood sugar, and in the long term helps your body burn glucose more efficiently.

Light exercise can lower your blood sugar level, often within minutes. I’m talking about a brisk walk or bicycle ride — not a long run or weight lifting. Taking a brisk walk can lower your blood sugar by 40 points with a 20-minute walk. Light exercise is my go-to technique for lowering blood sugar.

Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of well-being. Even if you’ve already developed diabetes, it’s not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels.

  1. Flavorful, Low-calorie Drinks.

Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them.If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.Not only are these beverages low-carb, they can also help fill you up so you don’t crave other foods.

Several beverages can bring your blood sugar down quickly like Unsweetened black, white, and green tea can help lower your blood sugar within as little as a half hour. Green tea supplements also have a positive effect on blood sugar.

  1. Red wine.

Many kinds of alcohol have the effect of lowering overall blood sugar levels (beer may have the opposite effect because of the total carbohydrate content). Red wine lowers your blood sugar by preventing the absorption of glucose by the intestines. Keep in mind that alcohol is not an effective long term blood glucose control, because it can contribute to the build-up of liver fat.

  1. Apple Cider Vinegar.

Apple cider vinegar has been shown to help control blood sugar levels in both pre-diabetic and Type II diabetics. If you don’t want to drink a couple tablespoons of it, it also comes in an extract, which can be easier to tolerate. Note that apple cider vinegar takes longer to lower blood sugar levels than other supplements, and may be more effective as a preventative measure than as a reactive one.

  1. Supplements.

Lots of people take supplements for long term health benefits, but these will bring down blood sugar relatively quickly. Cinnamon has been shown to reduce blood sugars, although not effectively in post-menopausal women. In order to take enough cinnamon to lower your blood sugar, take it in capsule form.  take approximately 3,000 mg at each meal.

7 . Fenugreek.

Fenugreek is a seed that is used in the production of artificial maple syrup flavors. It’s often prescribed to new mothers to help with the production of breast milk. It also slows the absorption of sugar into the bloodstream. Although studies showing the fenugreek lowers blood sugar test the actual seed soaked in hot water, I’ve personally used fenugreek powder capsules to lower my blood sugar. Fenugreek is a laxative, so don’t take too much.

In conclusion, The bottom line is that you have more control over your health than you may think.

 

  Natural ways to control your blood sugar levels

 Natural ways to control your blood sugar levels

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