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High blood sugar is linked to diabetes and prediabetes, and when left untreated, serious health complications can develop. Managing your blood sugar is vital to your overall well-being.
Here are ways to lower blood sugar naturally:
Since your body uses glucose for energy, exercising regularly is one of the best ways to maintain a healthy blood sugar. Activities such as walking, weightlifting, cycling or swimming use blood sugar to generate the energy needed for muscle contractions. This activity makes your body more sensitive to insulin and has the added benefit of helping with weight control, which can likewise keep your blood sugar stable.
Fiber slows down the rate at which sugar is absorbed and the digestion of carbohydrates. This reduces the risk of a sharp rise in blood sugar following eating. The gradual increase in blood sugar allows your body more time to respond to insulin. Notably, only the soluble form of fiber has positive effects on blood sugar management. You can increase your soluble fiber intake and improve blood sugar management by eating more fruits, vegetables, legumes, and whole grains. The daily recommendation for fiber is regarding 14 g per 1,000 calories.
A big meal tends to cause sudden spikes in blood sugar. It can make it more difficult for your body to return to your fasting blood sugar levels following meals. Small portions also promote a healthy weight and reduce the risk of type 2 diabetes. You can ensure you eat less per serving by measuring or weighing ingredients while cooking at home, using smaller plates and eating slower. Try adding healthy snacks between meals if you get hungry and avoid restaurants that serve large portions (or save some for dinner at home the next day).”
Carbohydrates affect blood sugar more than most other foods and can reduce the effectiveness of insulin. Eating a lot of carbohydrates floods the blood with high levels of glucose and can limit the body’s ability to recover to healthy blood sugar levels. A low-carb diet lowers the risks of high blood sugar and insulin resistance, thus lowering the risk of type 2 diabetes. Avoid processed or refined bread, starches, and pasta and prioritize whole grains in your diet.
