For people with diabetes, keeping blood sugar levels within a healthy range is one of the most important daily goals. Adequate physical activity, a nutrient-rich diet, and taking antidiabetic medications are effective ways to lower blood glucose levels.
If you want to supplement your diabetes management routine, there are also many natural remedies available. Here are six natural methods that can help you prevent sudden spikes in blood sugar and keep your glucose levels within the desired range.
- Exercise to Lower Blood Sugar Quickly
Research shows that regular physical activity can improve blood sugar levels. This happens because, during physical activity, cells use glucose as a source of energy for muscle function. When cells open up and take in glucose to supply the muscles with energy, blood sugar levels drop.
Physical activity can also increase the body’s sensitivity to insulin, the hormone that regulates blood sugar levels. There are two main types of exercise:
Aerobic exercise increases your heart rate; examples include brisk walking, running, swimming, jumping jacks, and rowing.
Anaerobic exercise focuses more on building muscle. Examples of anaerobic exercises include sprinting, squats, and weightlifting.
Both types of exercise are beneficial for regulating blood sugar, but some studies suggest that a combination of the two works best. Any movement throughout the day is beneficial; if your job requires you to spend most of the day at a desk, treat yourself to some squats, running in place, etc.
- Eat more fiber to slow down glucose absorption
Fiber is a type of carbohydrate that slows digestion and prevents spikes in blood sugar. There are two main types of fiber:
Soluble fiber forms a gel-like substance in the stomach that slows down the digestive process. This means that glucose is released more slowly into the bloodstream, which helps prevent spikes in blood sugar.
Insoluble fiber passes through the stomach without being digested or broken down into sugar. Insoluble fiber helps the body remain sensitive to insulin.
It is recommended that people consume 25 to 30 grams of fiber per day. You can include fiber in your diet by eating foods such as: whole grains (oats and bran), beans, nuts, and seeds, as well as certain types of fruit (berries, apples, and bananas)
If you have trouble getting enough fiber from your diet, you can take dietary supplements such as psyllium and xanthan gum, which you can find at your local pharmacy. Studies have shown that consuming about 13 grams of viscous fiber (such as konjac, psyllium, and pectin) per day can help lower HbA1C levels.
- Add apple cider vinegar
This vinegar is strong, tart, and made from fermented apple juice. It can be used to make sauces and salad dressings, as well as for skin care, and some studies suggest it may help lower blood sugar. A 2021 review study showed that consuming one to two tablespoons of apple cider vinegar diluted with water before meals significantly lowers fasting blood sugar levels. Experts believe that apple cider vinegar may lower blood sugar by increasing the body’s sensitivity to insulin and helping muscles remove more sugar from the bloodstream. It may also slow down the rate at which a meal is digested. It’s important to remember that hydration is crucial for regulating blood sugar. What you drink can be just as important as what you eat. Some beverages, such as water and unsweetened herbal teas, help actively lower glucose levels, while sweetened beverages, such as sodas and juices, can further raise glucose levels after a meal.
- Try Greek hay to help manage elevated blood sugar levels after a meal
This herb, which resembles clover, and its seeds offer numerous health benefits, primarily lowering cholesterol and blood sugar—two important health indicators for patients with chronic conditions. A review study conducted a few years ago showed that taking Greek hay can lower HbA1C levels and postprandial blood sugar. Fenugreek contains an amino acid called 4-hydroxyisoleucine, which stimulates the pancreas to release insulin. Dietary supplements containing fenugreek can be found in pharmacies or vitamin stores. You can also make your own by soaking fenugreek seeds overnight in warm water to make them easier to chew and swallow.
- Check your zinc levels
Your pancreas naturally contains large amounts of zinc. This mineral plays many important roles in the body, including stimulating the beta cells in the pancreas to produce insulin, assisting insulin receptors in processing insulin, and protecting the body from the loss of beta cells that produce insulin in the pancreas. Several studies have shown that people with diabetes are more likely to be deficient in zinc than those without diabetes. If you are deficient in zinc, it is recommended that you take daily dietary supplements to keep your zinc levels within a healthy range and support your pancreas.
- For long-term benefits, enjoy probiotic foods
Probiotic foods contain a mixture of bacteria and yeasts that are naturally present in the body. Consuming foods rich in probiotics improves gut health, which is closely linked to the endocrine system. Studies have shown that regular consumption of probiotics lowers fasting blood sugar levels and average blood sugar levels (HbA1C), particularly in people with type 2 diabetes. Probiotics improve glucose metabolism, so be sure to include yogurt, kefir , kombucha, sauerkraut, and similar foods in your diet more often. You can also take probiotic supplements, although experts advise against taking them daily.
Incorporating new habits into your diabetes management routine can be challenging, but even small, daily changes—such as getting more physical activity or adding fiber to your diet—can help you better control your blood sugar. Keep in mind that dietary supplements are not the same as established medical treatments for diabetes.
