20 Home Remedies to Lower Sugar (Natural)!
In this article I will explain several homemade and natural remedies to lower blood sugar . If you adopt them you will see relatively fast results and you will start to have a better quality of life.
Have you been diagnosed with high blood sugar levels and want to correct them? Are they affecting your health and do you want to start taking care of yourself? Do not worry, you can change habits in your lifestyle that lead you to be healthier and feel better. Your sugar levels can go down.
Whether you suffer from any disorder in the metabolism of carbohydrates such as insulin resistance or diabetes or wish to keep your insulin and glucose (sugar) blood levels stable, you should not only consider your diet but your lifestyle in general.
Blood sugar levels vary greatly and increase after meals (especially if they are rich in easily digestible or processed carbohydrates such as bread, cookies, sweets, etc.) and also in situations of stress.
Before taking initiative, it is necessary to consult your general practitioner as high and constant levels of blood sugar can lead to serious health complications.
1- Reduce your carbohydrate intake
The effect of doing this is almost immediate, since one of the main causes of the high concentration of glucose in the blood is the high consumption of carbohydrates. In this sense, all carbohydrates have the ability to increase blood glucose. Therefore, before selecting the sources, reduce the amount of them.
Carbohydrates are found in foods with starch – tubers, grains, rice and legumes – and all their derivatives, such as bread, pasta, potato chips, mashed potatoes, and even lentil soup. Beyond not all will have the same effect, you must reduce consumption.
The paleo diet is a good approach, since it appeals to the consumption of carbohydrates from vegetables with starch and small amounts of fruit. You can also get carbohydrates from seeds and nuts.
On the other hand, the consumption of carbohydrates is better tolerated always in the first hours of the day until noon, when the sensitivity to insulin is higher. Another favorable moment for carbohydrate consumption is after exercise.
2- Break down carbohydrate source foods
This can also help you a lot almost immediately. The distribution of carbohydrates should be proportional but not the same. So, as we said before, the highest consumption is recorded in the first hours of the day.
A practical way to do this is to consume a source of carbohydrate from grains, pasta, legumes and derivatives at breakfast and lunch. After that leave for the snack and dinner the carbohydrate sources that come from vegetables and fruits, which usually contain more fiber and take a little longer to defer, as long as you consume them raw.
Exercise helps in the short term because, if your metabolism is normal and you have no problems taking advantage of sugar, glucose serves as an energy source for your muscles during aerobic exercise. That is, it will help you to run , swim or other type of exercise.
Avoid high intensity exercises and short duration, since they use another type of fuel for muscle.
Mild to moderate aerobic exercise will help you reduce your blood sugar in a matter of minutes. Such is the case of a bicycle ride or a brisk walk.
4- Weight training
The observed effect of weight training on blood sugar concentrations is long-term.
Strength training can temporarily raise blood glucose, but in the long term it will be a great help to build muscle, being able to obtain energy from glucose more efficiently.
In this article you can know the best foods to gain muscle.
5- Drink tea without sugar
Depending on other factors such as the type of tea consumed, the effect of drinking tea on the blood glucose level may be in the next 20 to 30 minutes.
Black, white, and green tea can contribute to lowering blood sugar, especially when taken after eating. Green tea sold in capsules can also give you a positive effect on blood sugar levels, although it takes longer to take effect. In this sense, you can use the green tea extract.
6- Drink a glass of red wine
Alcoholic beverages tend to reduce the concentration of blood sugar (beer can have the opposite effect due to the total carbohydrate content). In any case, the consumption of alcohol can not be considered as one of the ways to control blood glucose in the long term, since it alters the metabolism and may favor the appearance of fatty liver.
7- Eat preparations with cinnamon
Cinnamon has been shown to reduce blood sugar levels, although not effectively in post-menopausal women. This spice has different properties, including reducing blood glucose by improving the sensitivity of tissues to the action of the hormone insulin.
This spice contains compounds that allow a better action of insulin, so that the sugar found in the blood can easily pass into the cells.
However, for cinnamon to have this effect you should consume a large amount, so it is advisable to choose a supplement with cinnamon.
On the other hand, cinnamon should not be taken in excess, because we commonly use Cassia cinnamon (found in most grocery stores) that contains a compound called coumarin. It is a toxic compound that increases the risk of liver damage.
There is a similar spice known as Ceylon cinnamon. This version may be a healthy alternative, but its effects on glycemia have not yet been studied in depth.
8- Take supplements with chromium picolinate
Chromium picolinate has been shown to reduce blood sugar levels in type II diabetics in many studies. Before incorporating any supplement, it is advisable to consult with your doctor. Chromium picolinate can benefit you since it is essential for the enzymes involved in the metabolism of carbohydrates.
9- Add vinegar to your meals or consume a supplement with apple cider vinegar
Apple cider vinegar has been shown to help keep blood sugar levels under control, both in pre-diabetics and in type II diabetics.
You can add vinegar to the salad with which you accompany your meals or consume a salad before each main meal as a way to stimulate insulin secretion.
Keep in mind that apple cider vinegar takes longer to reduce blood sugar levels than other supplements, and may be more effective as a preventive measure than as a treatment.
10- Decrease stress levels
Stressful situations can release hormones that raise the blood sugar level. If you feel anxious, try to incorporate relaxation techniques such as meditation and deep breathing to reduce blood sugar.
11- Getting enough sleep
This option may be related to the previous one. Getting enough sleep is a good way to help decrease insulin resistance in your body. It may happen that you have higher blood sugar levels when you do not get enough sleep.
The poor quality of sleep and the increase in blood glucose are highly related and both usually coexist.
If you can, reduce everything that keeps you awake late. It’s not just about stimulating drinks like coffee, tea or chocolate. Also avoid doing exercises too late, since the excess of cortisol in blood will not help you to rest well.
A healthy diet is key to controlling blood sugar and preventing diabetes . It is not that you should avoid consumption of carbohydrates or sugar when it comes to keeping sugar at normal levels in the blood, only that it is necessary to balance with proteins / fats, and focus on consuming real, whole foods.
Taking a healthy source of protein , fiber and fat in all your meals can help stabilize your blood sugar, especially when carbohydrates / sugar are consumed (such as starchy vegetables such as potatoes, fruits or whole grains). These slow down the absorption of sugar in the bloodstream, help control your appetite, and are also important for metabolism and digestion.
12- Bitter gourd
It is also known as bitter melon, it can be useful for the control of diabetes due to its hypoglycemic effects.
It has the ability to stimulate the production of insulin in the pancreas, while increasing the peripheral sensitivity of the cells to the action of this hormone. In this way, melon or bitter gourd brings benefits for the management of type 1 and type 1 diabetes. However, it can not be used to replace insulin treatment.
Fenugreek is a plant with hypoglycemic properties that contributes to improve the metabolism of carbohydrates and blood sugar levels due to its hypoglycemic activity.
It also stimulates insulin secretion. Being high in fiber, it slows the absorption of carbohydrates and sugars.
14- Indian gooseberry (Amla)
The Indian gooseberry or amla is a very valuable source of ascorbic acid and its juice promotes good functioning of the pancreas.
15- Black plum
The plum or black jambul, also known as jamun, can contribute to the reduction of blood glucose because it is rich in tannins and phytochemicals as anthocyanins which also possess antioxidant activity.
Each part of the Jambul plant such as leaves, berry and seeds are edible and can be used by people suffering from high blood glucose concentrations. In fact, research has shown that the fruits and seeds of this plant have hypoglycemic effects.
The seeds, in particular, contain the glucoside jamboline, an alkaloid that regulates blood sugar levels.
16- Mango leaves
The leaves of this fruit can be used to control diabetes and blood glucose concentration, since it acts effectively and directly on insulin levels. They can also help improve the blood lipid profile.
To consume them you can soak 10 to 15 tender leaves of mango in a glass of water during the night. In the morning, filter the water and drink on an empty stomach.
You can also dry the leaves in the shade and grind them. Use half a teaspoon of mango powder twice a day.
17- Curry leaves
Curry leaves help prevent and control disorders of carbohydrate metabolism such as diabetes. Curry leaves contain a compound that slows down the degradation of starch to glucose.
To take advantage of these properties you can consume the curry leaves in the early hours of the day. It will also help you reduce high cholesterol levels .
18- Aloe Vera
Aloe vera contains a gel inside that helps fasting blood glucose levels are lower. Contains phytosterols with possible hypoglycemic effects in cases of type 2 diabetes. The mixture of aloe vera gel, bay leaves and turmeric can help control and reduce blood glucose.
Due to the high contribution of ascorbic acid and high fiber content, guava helps to reduce blood glucose, in addition to avoiding the generation of free radicals. In case of having diabetes, it is advisable to consume the fruit with the skin since it contains all the fiber. However, excessive consumption of guava is not recommended.
Fruits in general, it is advisable to consume them in moderation. Even if they have a low glycemic index.
The Okra has polyphenolic molecules as constituents that can help reduce blood glucose levels and control diabetes.
A 2011 study published in the Journal of Pharmacy and BioAllied Sciences found that okra seeds and powder obtained from the peel have antidiabetic and antihyperlipidemic potential.
In order to take advantage of these benefits, it is advisable to cut the ends of some Okras and puncture them in several places with a fork. Soak the Okras in a glass of water overnight. In the morning, discard the Okras and drink the water on an empty stomach. Also, okra can be included as a food in the daily diet.