Diabetes is today spreading really fast and we can witness hundreds and thousands of people suffering from diabetes in different parts of the world. It is spreading like an epidemic and has a lot to do with the type of lifestyle and the diet that we follow.
For managing diabetes effectively, it is extremely important to manage the blood sugar or glucose levels either through medications or by adopting a healthy lifestyle. Diabetes is caused either due to the lack of proper production of insulin by the pancreas or due to the improper use of insulin in the human body. This gives rise to the blood sugar level or the glucose level in the body since the hormone insulin is responsible for the essential breakdown of carbohydrates and fats which, in turn, help in maintaining the required level of sugar and glucose in the blood. Treating diabetes is extremely important as it comes along with several other complications such as cardiovascular and kidney-related diseases, diabetic eye, leg swelling, high blood pressure, amongst a host of other complications. One of the best ways to better manage diabetes is to maintain the required blood glucose levels in the body.
In this article, we shall try to analyze the various natural means through which we can maintain and control high blood sugar. Herein, we shall discover that by bringing small little changes in our daily lifestyle, we shall be able to control our blood glucose. The 15 different ways discussed in the article will make it unnecessary to spend huge sums of money and take external drugs to maintain healthy levels of blood sugar.
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Controlling Blood Sugar Levels
When we talk about diabetes, the one thing we need to be careful about is maintaining a healthy and balanced level of blood sugar in the body. So, the question now arises: Why is controlling blood glucose level so important? When your body has high levels of blood ugar or glucose, the vital organs of the body are adversely affected. This, as time passes by, leads to several and chronic conditions.
How do we now control the high sugar level or how to lower blood sugar? There are several methods of doing the same. We can either go for medications or try to treat the condition naturally. In this article, we shall explore various foods that can lower blood glucose as well as 15 tips that will help to manage the blood sugar level naturally without taking any help of drugs or medicines.
Foods That Lower Blood Sugar
Blood sugar and blood glucose levels can effectively be managed naturally by making it a habit of consuming food that could lower the blood sugar levels in our body.
A few foods that work best include:
- Food items that contain essential minerals such as Chromium and Magnesium.
- Foods that have a low level of the glycemic
- Low-calorie drinks which include water which contains fruits and vegetables in it.
- All the green leafy vegetables.
- Raw or roasted vegetables.
- Eating food which is a good source of healthy carbohydrates and fats.
- Various berries such as blueberries
- Fruits like various types of melons.
- Foods that are high in fiber content
- Foods rich in protein.
The above is just a snapshot of a few foods which you should have if you want to improve the level of blood sugar in your body. The details of each of the above items and how they help to control the blood glucose levels are mentioned in the section below:
Tips to Manage Blood Sugar Level
It is not impossible to manage blood sugar levels. There are various natural ways in which the level of blood sugar can effectively be managed by adopting a few natural means.
Following are the 15 ways in which you can manage the blood sugar level naturally.
1. Regular Exercise
One of the best ways to not only stay healthy but also to maintain the body’s blood sugar level is to exercise regularly. Regular physical activity goes a long way in enhancing the insulin sensitivity of the body. With this, the body muscles are in a better position to utilize the blood sugar of the body.
Some of the recommended forms of exercise for this purpose include weight lifting, running, cycling, dancing, swimming, brisk walking, amongst others.
2. Increasing the Amount of Fiber That You Eat
It is a well-known fact that when you eat more and more fiber, you are in a better position to feel full and satisfied for longer intervals. This prohibits you from overeating. Besides, fiber also slows down the process of carbohydrates digestion and absorption of sugar by the body. This, in turn, maintains the required level of blood glucose or blood sugar.
It is important here to know that there are two types of fiber: namely soluble fiber and insoluble fiber. For lowering of the blood sugar levels in diabetes, it is the soluble fiber which plays a greater role.
3. Stay Hydrated at All Times
When you are dehydrated, the body produces a hormone known as oppressiveness. This hormone, in turn, makes the liver to produce more and more sugar. Hence, the level of blood sugar in the body naturally increases. Therefore, it is very important to drink lots and lots of water so that the body remains hydrated.
However, in the process of remaining hydrated, you should not forget to avoid sugar-sweetened drinks or other beverages which contain a lot of sugar and artificial flavors.
4. Control Stress Levels
It will be very surprising to know that one of the major contributors to increasing blood pressure is the level of stress that we take in our day to day lives. When we are in stress, our body produces two harmful hormones: cortisol and glucagon. These hormones are considered primarily responsible for elevated levels of blood glucose in the body. It is here that several forms of exercise, meditation, and even yoga can help.
5. Eat Smaller Meals
Experts have always claimed that eating smaller meals ensures that the body is healthy and the body metabolism is functioning efficiently. When we eat too much at one go, it is known that the absorption of essential nutrients from the food is slowed down. Only the sugar and glucose which are present in the food are absorbed almost instantly. Hence, too much of sugar is formed into your body and this gives rise to the blood sugar or blood glucose levels.
6. Choose Food with a Low Glycemic Index
Glycemic index is used to study what is the response of the body to carbohydrates which are present in the food that we consume. For maintenance of a healthy level of blood sugar and glucose, it is imperative that we eat food which does not contain high levels of carbohydrates. If you make it a habit of using those foods which contain a low glycemic index, your diabetes, and blood sugar can both be managed efficiently.
Foods which contain low glycemic index happen to be eggs, seafood, meat, beans, legumes, sweet potato, oats, barley, corn, amongst others.
7. Consume Food Rich in Chromium
When your body is deficient in essential minerals and nutrients, it is believed that the blood sugar levels are elevated. One such important nutrient is chromium. This mineral is essential for improving the process of metabolism which has been linked with the blood glucose levels of our body.
Foods which contain chromium include whole grain products, egg yolk, coffee, nuts, meat, broccoli, green beans, etc.
8. Consume Food Rich in Magnesium
As mentioned above, like chromium, magnesium is also an important mineral which we should consume adequately in order to maintain balanced levels of blood sugar or blood glucose in the body.
Foods rich in magnesium are fish, dark chocolate, beans, avocados, bananas, as well as leafy green vegetables.
9. Include Healthy Sources of Carbohydrate-Rich Food in Your Diet
Although it is imperative that you keep a watch on the total amount of carbohydrates that you are eating, it is essential that you do not avoid this important nutrient completely from your diet. A few healthy sources of carbohydrates are in fact essential to maintain a healthy level of blood sugar or blood glucose in our body. When you avoid the food completely, the body is deprived of all the essential nutrients, leading to elevated levels of blood pressure.
10. Use Cinnamon for Boosting the Flavor of the Food Naturally
Cinnamon has long been considered to be a natural flavor booster as well as the spice goes a long way in maintaining the blood glucose levels of our body. It could lower the blood sugar levels by 29% as per a few studies. Cinnamon consists of essential compounds such as Chaitin, leptin, etc.which lowers not only the blood glucose level but also the levels of triglycerides as well as bad cholesterol. You can use this readily available spice in the form of a powder and even capsules. Sprinkle it on your oatmeal, yogurt, or even fruits.
Just remember that there are two types of cinnamon found in the market: Cassia Cinnamon and Ceylon Cinnamon. Out of the two, experts recommend the use of Cassia Cinnamon the most.
11. Use of Fenugreek Seeds
Fenugreek seeds also go a long way in reducing the blood sugar levels of the body. It also leads to a reduction in the fasting glucose. You can go for the regular consumption of the fenugreek seeds and leaves by using it for cooking in various curries. You can even use the same in the case of baked products.
12. Get Enough Sleep and Rest
Not only is rest helpful for the overall health of our body, but enough sleep and rest helps in maintaining a healthy level of blood glucose as well. When you do not get enough sleep or enough rest, you are prone to weight gain as this increases your appetite as well as enhances the release of hormone such as cortisol. Both of this, in turn, results in an increase in the level of blood sugar levels.
In this case, do remember, however, to not oversleep. Experts recommend that 6 to 7 hours of sleep are needed for an adult while a child needs 8 to 9 hours of sleep at night.
13. Try to Control Blood Sugar by Using Apple Cider Vinegar
Apple cider vinegar consists of properties that help in the reduction of the blood sugar and glucose levels of our body. By improving the response of our body to sugar, this solution goes a long way in improving and increasing the sensitivity to the essential hormone, Insulin. Besides, the regular use of the apple cider vinegar helps to improve the usage of glucose by our body cells.
To improve the usage of apple cider vinegar in your diet, all you need to do is either add the vinegar to your salads or make a solution of the vinegar with water and drink it.
14. Monitor the Blood Sugar Levels Frequently
One of the important steps that you should take to keep your blood sugar levels under check is to monitor the same on a regular basis. When you keep a track and check your blood glucose levels, it is easier for you to determine whether or not you should make any modifications to your diet.
It is important for you to understand the ideal level of blood sugar: if the blood sugar is less than 100mg/dl after a fast of around 8 hours, you have a normal level of blood glucose. If after eight hours of sleep, you are checking your blood glucose and the same happens to be somewhere around 126 mg/dl or higher, you have increased the level of blood glucose in this case.
15. Use of Berberine
Berberine has long been used in diabetes because it not only helps to reduce the blood sugar levels in the body but also goes a long way in enabling the carbohydrates to breakdown into energy faster and in an efficient manner. The Chinese herb is most commonly used by patients who suffer from pre-diabetes.
Keep in mind, however, that when you are going for the regular consumption of this herb, you might be exposed to a few side effects namely constipation, diarrhea, abdominal pain, etc.
We hope that the above post has been helpful in helping you understand and educate that the blood sugar level and the blood glucose level in the body can be regulated through natural means as well and taking of drugs and various medications is not mandatory.
Since diabetes is a disease which is mainly controlled by maintaining a disciplined lifestyle and diet, experts have always preferred natural means to medicines in order to control diabetes. One of the major ways of managing the disease remains to maintain a balanced level of blood sugar level in our body. As seen above, there are several means in which we can achieve the target naturally. Having said that, like in all the other cases, it is inevitable here too that we consult a medical practitioner for the same. This becomes all the more important with diabetes as it is a dynamic disease affecting different types of people in a different way. What suits the other individual, may not suit you in the same way. Also, start taking the measures as soon as possible as elevated levels of blood sugar can cause several irreversible complications!!