Blood sugar is the amount of sugar (glucose) present in the blood. Human body creates blood sugar by digesting foods into sugar that circulates through bloodstream. Sugar is a major source of energy for every cell in your body. Excess sugar gets stored in the cells for later use. Even though sugar gives lot of energy to our body, too much sugar is more harmful to human body.
The normal range of blood sugar is between 60 mg/ml and 120 mg/ml. If the blood sugar is in the range of between 150 -199, then it can be a sign of diabetes. High blood sugar occurs when your body can’t effectively transport sugar from blood into cells. Recent study shows that almost 10-12% of US adults have type 2 diabetes and 35-40% where classifies as pre-diabetes.
Although there are many medicines and treatments available for controlling blood sugar, you might want to try natural methods to lower blood sugar as they don’t have any side effects. Here we are presenting ten effective ways to lower blood sugar naturally.
10 Effective ways to lower blood sugar :
1. Exercise Regularly:
Regular exercise can help you lose weight and increase insulin sensitivity. Increased insulin sensitivity makes your cells to use the available sugar in the bloodstream. Exercise also helps your muscles to use blood sugar for energy and muscle contraction.
Daily half an hour of walking everyday will help you to lower blood sugar levels. Exercise not only better for sugar absorption, but it also increases your metabolism and overall insulin sensitivity.
2. Control your Carb intake:
Your body breaks down carbs into sugar and then insulin moves the sugar into cells. When you eat too much carbs or having problems with insulin function, blood glucose levels will rise and lead to high blood sugar.
Many studies show that low carb intake helps you to reduce blood sugar level and prevents blood sugar spikes. Low carb diet can control blood sugar levels in the long run.
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3. Drink water and stay hydrated:
Drinking water helps you to keep your blood sugar levels within limits. Dehydration results in high blood sugar, so drinking more water prevents dehydration and also helps your kidneys to flush our more sugar through urine.
More observation studies show that who drink more water have low risk of higher blood sugar levels. And don’t drink carbonated water as it increases sugar levels.
4. Choose Low Glycemic Index (GI) Foods:
Glycemic index is a measure of how fast and high a particular food can rise your blood sugar levels. Foods with low GI will typically prompt a moderate rise in sugar level, while a food with high GI will increase blood sugar levels above the optimal level.
Low GI diet provides additional blood sugar control benefits because eating low GI foods helps keep blood sugar level under control and decreases the need of insulin.
Foods with low glycemic index include pasta, corn, beans, legumes, whole grains, most fruits and vegetables.
5. Implement portion control:
Portion control helps you to regulate calorie intake and can lead to weight loss. Controlling of your weight promotes healthy blood sugar levels and decreases the chances of type 2 diabetes.
Monitoring your serving sizes also help you to reduce calorie intake and controls blood sugar spikes. The more control over your serving sizes the better control you will have over your blood sugar levels.
6. Include Chromium in your Diet:
Chromium is an essential mineral that helps the body regulate blood sugar levels. It involves in carb and fat metabolism. Including chromium in your daily diet is highly recommended as a way to normalize blood sugar naturally.
The best sources of Chromium include broccoli, green beans, nuts, meat, cereals, egg yolks, and whole-grain products.
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7. Increase your fiber intake:
Fiber slows down carb digestion and sugar absorption, so it promotes a gradual rise in blood sugar levels. Eating plenty of fiber can help with blood sugar level, and soluble dietary fiber is the most effective.
Daily recommended intake of fiber is about 25 grams for women and 38 grams for men. Foods that are high in fiber include vegetables, fruits, legumes and whole grains.
8. Try apple cider vinegar:
Vinegar inactivates the digestive enzymes which break down carbohydrates into sugar, thus slowing the absorption of sugar from your diet into bloodstream and prevents sugar levels from spiking.
To add apple cider vinegar into your diet, mix 2 teaspoons of ACV in 8 ounces of water or add it with salad dressings. However, it’s important to check with your doctor before taking apple cider vinegar if you are already taking any medications to lower blood sugar.
9. Manage Stress:
Stress in the body results in the secretion of cortisol and glucagon, both of them affect your blood sugar levels. Excessive stress not only contributes to high blood sugar by raising cortisol, but also tends to increase cravings for foods. Some of the best stress relief techniques include exercise, yoga, and meditation.
10. Get Enough Sleep:
Poor sleep leads to increase blood sugar levels and the risk of diabetes. People who slept less than 6 hours a night had more blood sugar complications compared to those who received 8 hours of sleep.
Lack of sleep can also raise stress and stimulates the release of appetite hormones, which causes you to eat more. On the other hand, if you keep your blood sugar level stable, you will sleep better.
I think these are the top 10 effective ways to lower blood sugar levels naturally without any side effects. If you follow all this steps then definitely you will have control over your blood sugar levels. Share this information with your friends and thank you.