If you have high blood sugar levels, you are more likely to get type 2 diabetes, hyperglycemia, and other health problems.Whether you are taking medication for high blood sugar or not, this article will show you how to lower it naturally.We will give you recommendations for foods that can help reduce your blood sugar, as well as other ways you can live a healthier lifestyle.
Step 1: You can lower your blood sugar levels by eating fruits.
A study published in the National Library of Medicine found that people with prediabetes who ate raspberries with a high-carb meal had lower blood sugar levels.It is possible to reduce your blood sugar andinsulin levels with the help ofavocados.The fruit is high in vitamins and minerals.You can get these benefits by eating 2 cups of raspberries with your meal.If you're not a fan of strawberries, try something else.Similar blood-sugar reducing power can be found in these types of fruits.You can regulate your blood sugar by eating 1 half of anavocado with your lunch.If you want to get the benefits of strawberries, try making a smoothie with them.
Step 2: You can reduce your blood sugar by using either option.
Almonds, hazelnuts, and pistachios contain vitamins that help reduce excess body weight and regulate blood sugar levels.Like peanuts, groundnuts have the same benefits.The same benefits are provided by these for a cheaper option.For a nutrition-packed, healthy portion, stick to 1 ounce of nuts.This usually consists of 24 almonds, 12 hazelnuts, or 35 peanuts.
Step 3: There is a blood sugar-reducing property in broccoli.
This chemical has the ability to reduce blood sugar levels and improve your insulin sensitivity according to a study published in 2019.Add raw broccoli to your lunch or eat them as a healthy snack because the chemical is released when you chew or chop them.You can get the most out of these benefits by eating broccoli raw.The amount of sulforaphane in broccoli is reduced by cooking it.If you're not a fan of broccoli, you can try other cruciferous veggies.These can reduce your risk of developing type 2 diabetes.
Step 4: You feel full and your digestion slows when you eat seafood.
This will help you avoid over eating.It helps regulate blood sugar levels after you eat.If you want to regulate your blood sugar levels and reduce your risk of developing type 2 diabetes, eat a lot of fish.According to a study published in the National Library of Medicine, fat fish regulate blood sugar levels better than lean fish.You can eat fish like salmon.You can also eat fish.
Step 5: A blood sugar spike can be caused by skipping breakfast.
Your blood sugar levels will probably go up after you eat lunch and dinner if you don't eat first thing in the morning.Even if it is small, try to eat after you wake up.Breakfast choices include yogurt, fresh fruit, oatmeal, eggs, and smoothies.
Step 6: You can eat a mix of fruits and vegetables.
Your blood sugar levels will regulate if you have a balanced diet.Vegetables: broccoli, carrots, greens, peppers, and tomatoes are included in a mixture of every food group.Fruits include oranges, melon, berries, apples, bananas, and grapes.Whole grains include wheat, rice, oats, cornmeal, and barley.Chicken, turkey, fish, eggs, nuts, and dried beans are lean.There are dairy products: milk, yogurt, and cheese.
Step 7: Your blood sugar can go up if you eat too much.
If you want to serve yourself a meal, fill 1/3 of the plate with vegetables other than potatoes, and the other 1/3 with lean meat.It is possible to fill a 9 in plate with your food.You should drink water or iced tea with your meals.
Step 8: Fiber reduces your blood sugar levels.
You should aim for around 30 grams per day.You can find fiber in fruits and vegetables.Women 50 and below need 25 grams of fiber a day, while women 51 and above need 21 grams.Men 50 and below need 38 grams of fiber per day, while men 51 and above need 30 grams.It is better to get your fiber from food than from a pill.Talk to your doctor if you would like to take fiber supplements.
Step 9: Your blood sugar does not spike as quickly when your digestion is slow.
Add in healthy fats like peanut butter, yogurt, or nuts when cooking.You can eat olive oil and fish oils.It is a good idea to eat some healthy fats after a meal.You can control your blood sugar levels by slowing down your digestion.
Step 10: Your blood sugar can go up if you have too many calories.
You should try to get at least 1/2 of your daily calories from carbs.If you eat 1,800 calories a day, about 900 of them should be food.White bread, cookies, sweetened yogurt, and candy are high-carb foods.The sugar is absorbed by the body.If you have diabetes, your body won't be able to absorb sugars, and that could cause your sugar levels to go up.
Step 11: Studies show that cinnamon lowers blood sugar.
It's a good idea to add 1-2% to your diet every day.If you want to lower your blood sugar, sprinkle it on top of oatmeal or add it to a smoothie.It is always better to get your nutrition from food than from cinnamon supplements.If you eat cinnamon, it will be easier for your body to absorb it.If you eat a lot of cinnamon, it can have negative effects on your body.To keep your body healthy, stick to 1/2 gram per day.
Step 12: Excess sugar can be flushed out through your kidneys with water.
If you are thirsty, sip on a glass of water.You can use the water bottle throughout the day if you keep it nearby.Both juice and soda raise your blood sugar levels and can contribute to weight gain.If you are a man, you should aim for 15 cups of water per day, while a woman should try for 12 cups.
Step 13: It should take around 30 minutes per day.
Exercise helps lower your blood sugar by increasing your body's sensitivity to insulin and forcing your muscles to use sugar for energy.If you want to get your blood pumping and your sugar levels down, you could try walking, jogging, cycling, hiking, or swimming.Staying in shape is great for your health.
Step 14: Your body releases more sugar when you're stressed.
If you feel stressed out, try yoga, meditation, or a nature walk.It can take some time to lower your stress levels, and you may have to try out a few things.You can reduce stress by reading a good book, listening to soothing music, taking a relaxing bath, or going for a drive.
Step 15: Your body can useinsulin inefficiently if you don't get enough sleep.
Try to go to bed at the same time every night and get at least 8 hours of sleep a day.You will feel better because your blood sugar levels will be better.If you can't sleep, keep your room dark, cool, and quiet.If you want to fall asleep faster, turn off your electronics 30 minutes before you go to bed.