14 Natural Ways to Lower Blood Sugar

Maintaining blood sugar levels within the normal range is of paramount importance for public health. It contributes to improved energy, mood, and concentration, and reduces the risk of chronic diseases such as type 2 diabetes, heart disease, kidney damage, and vision problems.

There are many natural ways to lower blood sugar levels without resorting to medication. They include simple lifestyle modifications, such as walking after meals and increasing fiber intake. Here are 14 research-backed methods to naturally regulate blood sugar.

1. Eat carbohydrates at the end of the meal Research indicates that eating carbohydrates after vegetables blunts the post-meal blood sugar spike. Researchers recommend ordering food intake as follows: water-rich, high-fiber foods (like vegetables), followed by protein, then fats and oils, then complex, slow-digesting carbohydrates, and finally simple sugars or carbohydrates.

2. Increase soluble fiber intake This type of fiber helps slow digestion and reduce sudden sugar spikes. It is found in apples, avocados, beans, and seeds.

3. Choose whole grains over refined ones Eating whole grains helps improve glucose levels and reduces the risk of type 2 diabetes. Key whole grains include barley, brown rice, buckwheat, oats, and quinoa.

4. Walk after meals Walking after a meal helps the body use sugar as an energy source, leading to lower blood sugar levels. Even standing can be beneficial.

5. Engage in resistance exercises Studies have shown that strength training before or after meals reduces blood sugar spikes, especially in individuals with prediabetes.

6. Eat more legumes Legumes (beans, lentils, peas, chickpeas) are characterized by a unique blend of protein and fiber-rich carbohydrates, which helps regulate blood sugar in the short and long term.

7. Eat a protein-rich breakfast A high-protein breakfast helps prevent sharp blood sugar spikes throughout the day compared to a low-protein breakfast.

8. Eat more avocados Avocados contain healthy fats, vitamins, minerals, antioxidants, and fiber. Heart health experts recommend not exceeding a daily intake of 25 grams for women and 36 grams for men to reduce the risk of diabetes, heart disease, dementia, and obesity.

9. Eat more fermented foods Fermented foods include kefir, kombucha, sauerkraut, tempeh, natto, miso, kimchi, and sourdough bread.

10. Reduce added sugars Added sugars are absorbed quickly and cause a sharp spike in blood sugar.

11. Drink apple cider vinegar Drinking apple cider vinegar daily may help improve blood sugar and fat control in people with diabetes.

12. Get enough vitamin D Vitamin D deficiency can negatively impact blood sugar regulation. Additionally, drinking water before meals may help reduce calorie intake, lower body weight and waist circumference, and levels of harmful fats. A scientific review showed that vitamin D supplements improved blood sugar control and reduced glycated hemoglobin levels in people with type 2 diabetes.

13. Try intermittent fasting Studies have shown that intermittent fasting improves health outcomes in people with high blood sugar and cholesterol.

14. Stay hydrated Drinking adequate amounts of water is linked to a lower risk of type 2 diabetes and improved overall health indicators. It has been proven that drinking water with meals helps regulate blood sugar.