How To Stabilize Your Blood Sugar Levels Naturally

How To Stabilize Your Blood Sugar Levels Naturally

Your mood will stabilize, you will balance the hormones, your weight will be managed, and you will feel full of energy when you understand your blood sugar. Plus, you will minimize your risk of developing blood sugar-related diseases, diabetes, heart disease, and metabolic syndrome when you learn to stabilize your blood sugar levels. High blood sugar happens when your body cannot efficiently move sugar from the blood into cells. This can result in diabetes when left unchecked. So if you are moody, hungry, irritable, have cravings, gain weight or experience poor concentration? You need to curb your blood sugar levels! Below are a few easy ways to stabilize your blood sugar levels naturally.

I. Simple But Effective Ways For Stabilizing Blood Sugar Levels

1. Increase Your Intake Of Fiber

Fiber can help to slow sugar absorption and carb digestion. For these reasons, it enhances a more gradual rise in blood glucose or sugar levels. There are two main types of fiber namely soluble and insoluble. Soluble fiber is particularly thought to reduce blood sugar levels. Apart from that, a diet rich in fiber improves blood sugar control and decrease blood sugar lows, thus managing type I diabetes. Vegetables, legumes, fruits, and whole grains are some of the best foods high in fiber.

2. Consume Low Glycemic Index Foods

Eating foods with low-glycemic-index has been shown to lowerlong-term blood glucose levels in both type 1 and type 2 diabetics. Low glycemic index foods include seafood, eggs, meat, oats, beans, lentils, barley, legumes, corn, yams, sweet potatoes, non-starchy vegetables, and most fruits.

3. Manage Your Carb Intake

Carbs are broken down into sugars, which lifts blood sugar levels. When you have issues with insulin function or eat too many carbs, this process fails and blood sugar levels rise. Reducing the intake of carbohydrate can help control blood sugar.

4. Exercise Regularly

Exercise frequently helps to reduce weight and increase insulin sensitively. Besides, exercise helps your muscles take sugars from the blood. This can result in reduced blood sugar levels. Great forms of exercise include brisk walking, weight lifting, running, dancing, biking, hiking, swimming, and more.

5. Get Enough Quality Sleep

Getting adequate sleep is vital for your health. A deficiency in rest and poor sleeping habits affect insulin sensitivity and blood sugar levels. They can stimulate weight gain and increase appetite. Insufficient sleep will increase cortisol levels and reduce the release of growth hormones. Both of these things play an essential role in controlling blood sugar. Thus, it’s best to get enough amount of high-quality sleep nightly.

6. Curb Stress Levels

During stress, hormones such as cortisol and glucagon are secreted. These hormones cause blood glucose levels to rise. According to a study, meditation, exercise, and relaxation remarkably reduce blood glucose levels and lower stress. Managing stress levels through relaxation methods or workouts such as yoga will aid you in controlling blood sugars.

7. Drink Plenty Of Water

Drinking sufficient water every day may assist you in managing blood sugar levels. Water not only prevents dehydration but also helps your kidneys remove the excess blood glucose through urine. Consuming enough water is effective at re-hydrating the blood, reducing diabetes risk and decreasing blood sugar levels. You should choose water together with other non-caloric beverages. Sugar-sweetened drinks drive weight gain, raise blood sugar, and increase the risk of diabetes risk.

8. Eat Foods Rich In Magnesium And Chromium

Diabetes and high blood glucose levels have been related to micronutrient deficiencies such as minerals magnesium and chromium. Magnesium has been shown to help stabilize blood sugar levels, and a lack of magnesium has been linked to a higher risk of diabetes. Magnesium-rich foods are whole grains, fish, dark leafy greens, dark chocolate, avocados, bananas, and beans. Chromium helps control blood glucose levels, and a chromium deficiency may induce you to carb intolerance. Chromium-rich foods consist of whole-grain products, egg yolks, high-bran cereals, nuts, green beans, coffee, broccoli, and meat.

II. Foods For Stabilizing Blood Sugar Levels

1. Apple Cider Vinegar (ACV)

Adding apple cider vinegar in your regular diet can have lots of benefits for your health, including decreasing blood sugar levels. When combined with meals, apple cider vinegar is beneficial for curbing fluctuations in blood sugar because it exhibits acetic acid. What’s more, it significantly influences the response of your body to sugars and better insulin sensitivity. Along with that, it may improve fat burning and digestion, and lower carbohydrate cravings. You can add ACV to salad dressings or combine two teaspoons in eight ounces of water and enjoy. If you’re taking medications to reduce blood sugar, it is important to consult your doctor before using apple cider vinegar.

2. Berberine

Berberine is a Chinese herb, which has been used for thousands of years to treat diabetes. This herb may be as effective as a few blood sugar lowering drugs, making it one of the best supplements for people with pre-diabetes or diabetes. Along with that, it has been shown to promote the breakdown of carbs for energy and decrease blood sugar. However, it may cause a few side effects such as diarrhea, flatulence, constipation, and abdominal pain.

3. Cinnamon Extract

Cinnamon, often used in baking and cooking, is increasingly being associated with improvements in treating issues such as diabetes mellitus. It can help reduce insulin resistance at the cellular level, thus improving insulin sensitivity. Cinnamon bark may improve cholesterol and blood glucose levels in those with type 2 diabetes. It may also reduce risk factors related to cardiovascular disease and diabetes.

4. Fenugreek Seeds

Fenugreek seeds are useful for controlling blood sugar levels since they are storehouses of soluble fiber. According to many studies, fenugreek may effectively reduce blood glucose in people with diabetics. It further aids in reducing fasting glucose and improving glucose tolerance. You can brew fenugreek into tea or make fenugreek flour.

5. Turmeric

Turmeric amazes us in its benefits. The compounds in turmeric may help improve insulin sensitivity allowing the body to transport glucose to cells more efficiently and inhibit massive fluctuations in the blood. The spice also acts on the liver to managing epigenetic and enzymatic factors, which all work together to control triglyceride and blood sugar levels in people with diabetes. Besides, turmeric may help to target and lower inflammation throughout your body. Chronic inflammation can cause blood sugar imbalances because it can spike blood sugar and stimulate cortisol release. Turmeric is a potent addition to control blood sugar whether you use it in supplemental form or use it in cooking.

6. Green Tea

Green tea may help to fight cancer, inflammation, and all-cause mortality. The compound named Epigallocatechin gallate in green tea is thought to be responsible for these advantages. It is also enriched with powerful antioxidants such as polyphenol and catechins, which improve the insulin resistance in your body by lowering the absorption of carbohydrates. Apart from that, it works wonders in improving fat burning, stabilizing blood sugar, and protecting you from heart disease and diabetes. Moreover, the amino acid L-theanine found in it can help to reduce anxiety and heal the body and mind naturally.

7. Legumes

Legumes, such as peas, chickpeas, lentils, and beans contain deficient GI scores. Besides, they can be perfect for maintaining healthy blood sugar levels since they are a great source of nutrients such as fiber, protein, and complex carbohydrates. According to a 2012 study, adding legumes to your diet may improve glycemic control and lower the risk of developing coronary heart disease in those with type II diabetes. It is better to stay away from legume products containing simple starches and added sugars, such as those in marinades, sauces, and syrups, as these additions can raise a product’s GI score.

8. Coconut Oil

Traditional in Asian and Latin cooking, coconut oil is related to several health advantages thanks to its MCTs (medium-chain triglycerides). This fatty acid may deal with multiple diseases, including steadying blood glucose levels. The MCTs found in it may help to improve sugar tolerance. This means it can improve the ability of the body to process glucose into usable energy with minor side effects. It further contains healthy fiber that is excellent for curbing blood sugar when mixed with other sources of carbs such as coconut flour, coconut flakes or butter (or manna).

9. Avocados

Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are crucial for maintaining healthy blood sugar. They can help improve insulin sensitivity. Plus, they have a sound effect on inflammation and blood pressure. They can also help to increase feelings of satiety. Monounsaturated fatty acids are a key nutrient present in avocados. This fruit may reduce the metabolic syndrome risk – a group of risk factors which can raise the risk of diabetes. Along with that, it can increase the risk of blood vessel diseases such as heart disease and stroke.

10. Cacao

Cacao treats like chocolate and cocoa butter. Before confectioners add sugar, cocoa is unsweetened and bitter like dark chocolate. Apart from being high in antioxidants, cacao seeds possess a flavanol known as epicatechin which activates key proteins to help regulate glucose production. It can also assist in stabilizing blood sugar, even in people who already have diabetes. A 2017 researchshowed that cacao might help reduce insulin resistance while delaying the progression of type II diabetes.Cacao nibs can be used as toppings for your smoothies, yogurt, or desserts.

III. Foods To Avoid

The following foods can cause insulin and blood sugar levels to spike:

  • White rice, pasta, and bread
  • Baked goods and processed foods, which often have trans fats
  • Sugary drinks, such as juices, soda, and sports drinks
  • Yogurts with added sugar
  • Breakfast cereals with added sugar
  • Flavored, sugary coffee drinks
  • Honey and maple syrup
  • Dried fruit, which often consists of added sugar
  • French fries

IV. Benefits Of Stabilizing Blood Sugar Levels

Diabetes can lead to a range of health issues and symptoms. Controlling blood sugar and insulin levels can have various benefits, including improved mood, increased energy levels, reduced fatigue, improved blood vessel and brain health, and reduced risk of nerve and kidney damage.

Blood sugar control is essential for overall health. Begin trying these ways and incorporating these useful foods into your diet and watch the benefits they provide. Do you know any of other ways to stabilize blood sugar levels naturally? Please share with us by leaving a comment in the box below. Take care!

Author bio:

This guest post is by Emily Pham, a blogger with many years of experience in searching the best natural home remedies for beauty and health issues. All content provided is for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate for you.