Controlling blood sugar levels (also referred to as blood glucose levels) can sometimes be difficult. Despite the difficulty, it is important to know how to control blood sugar naturally anyway because it can lead to diabetes.
In 2015, the Center for Disease Control (CDC) reported that over 30 million Americans have diabetes and over 80 million have pre-diabetes, a condition in which blood glucose levels will reach diabetes status within a five years.
Diabetics are well aware how to control blood sugar naturally. Unfortunately, people don’t usually discuss controlling blood glucose levels until they actually have or are at risk for diabetes. If you don’t fall into one of those categories, chances are no one told you anything about it.
Below we have provided ten ways that nobody told you about how to control blood sugar naturally.
1.Control the amount of carbohydrates that you eat each day.
The American Diabetes Association recommends that women with diabetes eat 45 grams or less of carbohydrates per day and that men eat 60 grams or less of carbohydrates per day. To put this into perspective, one 16 oz. bottle of cola has an average of 47 grams of carbohydrates. When thinking about how to control your blood sugar naturally, counting carbohydrates should be at the top of the list.
2. Be mindful of the sugar content of foods.
Sugar can be tricky, especially when eating out. You can make the low-carb choice to eat a salad but you pile on sugary carbohydrates from the salad dressing that you use. Many foods that are supposed to be healthy can contain sugar. Make sure that you are actively checking food labels before eating.
3. Test yourself regularly to see which foods make your blood glucose spike.
Testing your blood glucose regularly after eating different foods can help you to understand which foods aren’t good for your body. When figuring out how to control blood sugar naturally, knowing which foods spike your blood sugar is half the battle. You will then be able to avoid those foods and save yourself a headache (both literally and figuratively).
4. Exercise more often.
Exercise can help to burn some of that excess sugar in your blood so it doesn’t build up. It doesn’t have to be traditional exercise such as running on a treadmill in a gym. Any type of physical activity that gets your heart rate up for an extended period of time will work. When making plan on how to control blood sugar naturally, exercise should definitely be on the list.
5. Eat meals on a consistent schedule and at a consistant size.
In order to effectively control diabetes, it is important for your body to be on a consistent basis with burning glucose. Skipping meals or eating huge portions can actually lead to a higher blood glucose number. The liver may not be aware that you already have glucose in your system, so it sends out more leading to a blood glucose spike.
6. Lose a few pounds.
Losing a little bit of weight is one of the most recommended methods when discussing how to control blood glucose naturally. You don’t have to lose a lot or become super thin, you only need to lose around 7 percent of your body weight. It is especially helpful if you can lose a couple of inches from your midsection.
7. Try to reduce stress.
Stress can wreak havoc on your midsection as well as your diabetes. When your body is stressed, your liver is queued to release a lot of glucose to give you a boost of energy. This boost of energy is supposed to aid in a sort of “fight-or-flight” scenario. While this makes sense if you are under attack, it doesn’t make sense if you are stressed about bills.
8. Drink a lot of water.
Your body needs water to function and one of those functions is the operation of the kidneys. Kidneys use water to flush out extra sugar in the body, but if you are dehydrated, the kidneys can’t do their job. This leads to a build up of sugar in the blood.
9. Add apple cider vinegar to your diet.
Apple cider vinegar has been shown to reduce high blood glucose levels. It could possibly reduce glucose production by the liver or increase the efficiency in which the cells use it. You can try adding a few tablespoons to your food each day.
10. Use Berberine to control blood glucose levels.
Berberine is a natural substance found in certain herbs that have been shown to reduce blood glucose levels. It is so effective that scientists and doctors have compared the effects of Berberine to the diabetes drug Metformin. Berberine is available over the counter as supplements, but you should check with your doctor first to make sure that Berberine is safe for you.
In summary, when thinking about how to control blood sugar naturally, keep in mind that you don’t necessarily have to ingest anything to accomplish this. Certain lifestyle changes can make a significant difference. Use the steps above as a starting point and continue on to a more natural way of managing blood glucose–the way nature intended.