Effective strategies to lower your blood sugar naturally

Sync team
Sync team
June 9, 2021

Lowering blood sugar is essential for a number of good health reasons and it’s not a goal one can describe as a “short-term” one. To accomplish such a crucial goal for your health you have to understand and accept its criticalness. To put it in a nutshell, lowering blood sugar helps prevent or delay prediabetes, Type 2 diabetes, gestational diabetes and many other conditions and detrimental diseases like heart disease, kidney and/or fatty liver disease, obesity, many types of cancer, Alzheimer’s. Here are all the effective strategies you need to go along with.

Mind the carbs

Limiting your carbohydrate intake isn’t simple. Carbs reign in an extremely loose array of foods even to those typically labeled “healthy” or received as staple foods like bread or orange juice. Avoid or try to limit bread of various forms, from white bread to tortillas. Limit your fruit and starchy vegetables intake. Cut back on pasta, cereal and other refined foods like tinned vegetables, and savoury snacks if possible. Mind fruit juice and commercial salad dressings as high-carb. Legumes are nutritious and rich in fiber but they carry an immense amount of carbs. Take into account that food order has a notable impact on blood sugar levels. Eating veggies and protein before carbohydrates leads to lower post-meal glucose and insulin levels, Weill Cornell Medical College researchers found in a study published in 2015.

Cut back on sugar

To cut back on sugar you have to know all the sources of sugar in your diet. Always recall that sugar is sometimes hidden with significant finesse even in foods or products that come across above suspicion. Many salad dressings, ketchup, BBQ sauce, fruit juice and canned fruit, granola and breakfast cereal, protein bars, iced tea, premade smoothies and soups are surprisingly high in sugar.

Swear by fiber, protein and unsaturated fat

Fiber is a type of carbohydrate that the body can’t digest and eventually, it doesn’t affect blood sugar levels. Including fiber-rich foods in your diet is a smart and healthy way to control blood sugar. As an extra reward, you may stay full longer than you would if you were consuming more refined foods. Eating the kind of fiber found in oatmeal, nuts, peas, apples, broccoli may help lessen visceral fat.

Proteins aka the body’s building blocks are useful in the extreme for building and occasionally repairing tissues or fighting infection and they do not increase blood sugar levels. Proteins found in lean meat and poultry, eggs, seafood, beans, unsalted nuts and seeds or dairy products are well reserved by the body to create energy and help you feel fuller for longer.

Always, regard unsaturated fats as beneficial fats for they can balance cholesterol levels and relieve inflammation. Bear in mind that polyunsaturated fatty acids as well as monounsaturated fat may reduce blood sugar levels. Olive oil, avocado and nuts are rich in monounsaturated fat. Furthermore, polyunsaturated fatty acids are divided in omega-3 and omega-6 fatty acids. Omega-3 fatty acids can be found in salmon, sardines, anchovies, mackerel, flaxseed, soybean or canola oil and walnuts while omega-6 fatty acids are largely found in vegetable oils.

And here’s an extra tip that works! Rice is rich in carbohydrates and it has a high glycemic index. However, adding protein such as seared shrimp or unsaturated fats as extra virgin olive oil or even consuming protein before the rice can make a difference.

Schedule your meals during daylight and pluck up the courage to try intermittent fasting

A study presented virtually at ENDO 2021 -the Endocrine’s Society Annual Meeting- makes clear that people who start eating earlier in the day have lower blood sugar levels and less insulin resistance. Εating early in the day is in alignment with circadian rhythms in metabolism. Formerly, another study published in 2018 suggests that the same foods depending on the time they are consumed, appear with different responses. Early time restricted feeding increases insulin secretion and sensitivity and lowers the desire to eat in the evening which may help in weight loss. On the other hand, plucking up the courage to try intermittent fasting is another way to seriously reduce your blood sugar levels. As reported by studies, intermittent fasting has major benefits for insulin resistance, reducing by 3-6% fasting blood sugar and 20-31% fasting insulin.

Exercise! Not only you improve your overall wellness but you help your blood sugar balance

Physical activity makes your body more sensitive to insulin. The more you exercise the better your muscle cells are able to use insulin while they thrive in glucose uptake during muscle constructions. Put simply, exercise improves metabolic control. An effective strategy to reduce your blood sugar is taking a walk right after your meal. 15’ to 20’ minutes are observed to immediately drop glucose spikes.

Sleep patterns affect blood sugar

Insulin levels are influenced by a circadian rhythm cycle. Sleeplessness as well as sleep disturbances stake risk for increased blood sugar levels. Studies have shown that sleep deprivation increases cortisol and reduces insulin sensitivity while both consequently affect blood sugar. Furthermore, inflammation and oxidative stress are increased by sleeplessness or sleep disturbances and impact glucose levels. Making sleep a priority and setting a sleep routine may affect your overall wellness and assist blood sugar levels’ balance.

Apple cider vinegar and cinnamon to drop blood sugar spikes

20 mL of apple cider vinegar diluted in 40 mL of water, may drop 20% your blood sugar spike after a meal, suggests a study published in 2004. Few years later, another study published in 2007 found that consuming apple cider vinegar before bedtime may help you decrease blood sugar levels overnight. Apple cider vinegar relished with the meal may be more effective at lowering blood sugar levels. Cinnamon, in addition, is linked to low insulin resistance and better blood sugar levels. Half a teaspoon of cinnamon may curb 24% your blood sugar levels and spice up your day by all means.

Lowering blood sugar is essential for a number of good health reasons and it’s not a goal one can describe as a “short-term” one. To accomplish such a crucial goal for your health you have to understand and accept its criticalness. To put it in a nutshell, lowering blood sugar helps prevent or delay prediabetes, Type 2 diabetes, gestational diabetes and many other conditions and detrimental diseases like heart disease, kidney and/or fatty liver disease, obesity, many types of cancer, Alzheimer’s. Here are all the effective strategies you need to go along with.

Mind the carbs

Limiting your carbohydrate intake isn’t simple. Carbs reign in an extremely loose array of foods even to those typically labeled “healthy” or received as staple foods like bread or orange juice. Avoid or try to limit bread of various forms, from white bread to tortillas. Limit your fruit and starchy vegetables intake. Cut back on pasta, cereal and other refined foods like tinned vegetables, and savoury snacks if possible. Mind fruit juice and commercial salad dressings as high-carb. Legumes are nutritious and rich in fiber but they carry an immense amount of carbs. Take into account that food order has a notable impact on blood sugar levels. Eating veggies and protein before carbohydrates leads to lower post-meal glucose and insulin levels, Weill Cornell Medical College researchers found in a study published in 2015.

Cut back on sugar

To cut back on sugar you have to know all the sources of sugar in your diet. Always recall that sugar is sometimes hidden with significant finesse even in foods or products that come across above suspicion. Many salad dressings, ketchup, BBQ sauce, fruit juice and canned fruit, granola and breakfast cereal, protein bars, iced tea, premade smoothies and soups are surprisingly high in sugar.

Swear by fiber, protein and unsaturated fat

Fiber is a type of carbohydrate that the body can’t digest and eventually, it doesn’t affect blood sugar levels. Including fiber-rich foods in your diet is a smart and healthy way to control blood sugar. As an extra reward, you may stay full longer than you would if you were consuming more refined foods. Eating the kind of fiber found in oatmeal, nuts, peas, apples, broccoli may help lessen visceral fat.

Proteins aka the body’s building blocks are useful in the extreme for building and occasionally repairing tissues or fighting infection and they do not increase blood sugar levels. Proteins found in lean meat and poultry, eggs, seafood, beans, unsalted nuts and seeds or dairy products are well reserved by the body to create energy and help you feel fuller for longer.

Always, regard unsaturated fats as beneficial fats for they can balance cholesterol levels and relieve inflammation. Bear in mind that polyunsaturated fatty acids as well as monounsaturated fat may reduce blood sugar levels. Olive oil, avocado and nuts are rich in monounsaturated fat. Furthermore, polyunsaturated fatty acids are divided in omega-3 and omega-6 fatty acids. Omega-3 fatty acids can be found in salmon, sardines, anchovies, mackerel, flaxseed, soybean or canola oil and walnuts while omega-6 fatty acids are largely found in vegetable oils.

And here’s an extra tip that works! Rice is rich in carbohydrates and it has a high glycemic index. However, adding protein such as seared shrimp or unsaturated fats as extra virgin olive oil or even consuming protein before the rice can make a difference.

Schedule your meals during daylight and pluck up the courage to try intermittent fasting

A study presented virtually at ENDO 2021 -the Endocrine’s Society Annual Meeting- makes clear that people who start eating earlier in the day have lower blood sugar levels and less insulin resistance. Εating early in the day is in alignment with circadian rhythms in metabolism. Formerly, another study published in 2018 suggests that the same foods depending on the time they are consumed, appear with different responses. Early time restricted feeding increases insulin secretion and sensitivity and lowers the desire to eat in the evening which may help in weight loss. On the other hand, plucking up the courage to try intermittent fasting is another way to seriously reduce your blood sugar levels. As reported by studies, intermittent fasting has major benefits for insulin resistance, reducing by 3-6% fasting blood sugar and 20-31% fasting insulin.

Exercise! Not only you improve your overall wellness but you help your blood sugar balance

Physical activity makes your body more sensitive to insulin. The more you exercise the better your muscle cells are able to use insulin while they thrive in glucose uptake during muscle constructions. Put simply, exercise improves metabolic control. An effective strategy to reduce your blood sugar is taking a walk right after your meal. 15’ to 20’ minutes are observed to immediately drop glucose spikes.

Sleep patterns affect blood sugar

Insulin levels are influenced by a circadian rhythm cycle. Sleeplessness as well as sleep disturbances stake risk for increased blood sugar levels. Studies have shown that sleep deprivation increases cortisol and reduces insulin sensitivity while both consequently affect blood sugar. Furthermore, inflammation and oxidative stress are increased by sleeplessness or sleep disturbances and impact glucose levels. Making sleep a priority and setting a sleep routine may affect your overall wellness and assist blood sugar levels’ balance.

Apple cider vinegar and cinnamon to drop blood sugar spikes

20 mL of apple cider vinegar diluted in 40 mL of water, may drop 20% your blood sugar spike after a meal, suggests a study published in 2004. Few years later, another study published in 2007 found that consuming apple cider vinegar before bedtime may help you decrease blood sugar levels overnight. Apple cider vinegar relished with the meal may be more effective at lowering blood sugar levels. Cinnamon, in addition, is linked to low insulin resistance and better blood sugar levels. Half a teaspoon of cinnamon may curb 24% your blood sugar levels and spice up your day by all means.