According to the CDC, more than 100 million Americans have diabetes or prediabetes. In 2015, diabetes was the seventh leading cause of death in the U.S. Diabetes is a serious condition and people who have it are at serious risk for many health complications including heart disease, vision loss, stroke, kidney failure, and amputation of toes, feet, or legs (CDC). While some need to go on insulin or medication to control their blood sugar, often blood sugar can be managed through exercises and dietary changes.
Naturally Maintain Blood Sugar Levels
1. Reduce Sugar Intake and Increase High-Fiber Foods
Starting with sugar is a no brainer, reduce the amount of sugar and glucose in your foods. Switch from soda to naturally flavored seltzer water. Trade-in your favorite cookies and bake your own sugar alternative batch. Try to eat foods with less processed carbs and more fiber. Foods that are high in fiber can steady blood sugar levels and reduce insulin resistance. Try to eat as many fresh and unprocessed foods with little or no sugars every day. 25 to 30 grams of fiber per day is a great place to start.
Some high-fiber foods include
Pears Strawberries Avocado Apples Raspberries Bananas Carrots Beets Broccoli Artichoke Brussels sprouts Lentils Kidney Beans Split peas Chickpeas Quinoa Oats Popcorn Almonds Chia seeds Sweet potatoes
2. Eat More Good Fats and Cinnamon
No not the kind you sprinkle on your latte or on your donut, it would be pretty hard to eat that amount of cinnamon every day! Studies show that cinnamon extract can help with fasting blood sugars for people with diabetes and those who are pre-diabetic. Choose a high-quality supplement with pure cinnamon extract and make it part of your daily routine.
No not the kind you sprinkle on your latte or on your donut, it would be pretty hard to eat that amount of cinnamon every day! Studies show that cinnamon extract can help with fasting blood sugars for people with diabetes and those who are pre-diabetic. Choose a high-quality supplement with pure cinnamon extract and make it part of your daily routine.
3.Try TCM
According to traditional Chinese medicine, diabetes and high blood sugar levels are caused by deficiencies in the kidney, adrenal, pancreas, and lung organ systems. Diabetes is seen as a “thirsting and wasting” disorder and the symptoms include weight loss or gain, fatigue, thirst, and frequent urination. Acupuncture has been found effective for supporting normal blood sugar levels. Foods that clear heat and nourish the body’s fluid are spinach, turnips, pears, water chestnuts, mung beans, and bitter melon. It is advised that spicy food and alcohol be avoided.
Jade Spring nourishes body fluids, tonifies the Qi and yin, and clears heat; this TCM formula supports normal blood-sugar metabolism and is a good choice for those with frequent urination and extreme thirst. Berberine is a plant alkaloid used in TCM and ayurvedic medicine for supporting normal glucose levels. Berberine contains AMP-activated protein kinase, which has been shown to slow the release of free fatty acids and to reduce glucose production in the liver.
4. Intermittent Fasting
Three meals a day is old news. Our ancestors ate quite differently, and their bodies thanked them for it. Scientists have discovered that fasting can:
- Supports normal insulin sensitivity
- Supports normal ghrelin (“hunger hormone”) levels
- Slows the aging process by increasing the rate of HGH production
- Lowers triglycerides levels
- Decreases inflammation
- Fights free radical damage
- Boosts fat-burning
- Supports weight loss.
Intermittent fasting is not a diet, it is a pattern of eating that changes when you eat, not what you eat. While there are different strategies, many people fast by eating during a 12-hour window and then fasting for 12 hours. This will mimic the eating habits of our ancestors and help our body return to the natural body rhythms before processed foods and sugars were so prevalent in our diets. This can help stabilize insulin levels.It is important to understand that intermittent fasting is not a diet. It is a pattern of eating that “disrupts” the modern eating patterns. Simply put, it changes when you eat, instead of what you eat.
When you are digesting and absorbing food, your body is in the “fed” state, which begins when you start eating and goes on until you have absorbed your food, which is 3 to 5 hours later. When you are in a fed state, it is difficult for your body to burn fat because insulin levels are high. However, in the post-absorptive state, which is 8 to 12 hours after your last meal, your insulin levels are low, enabling your body to enter a fast state which triggers burning fat.
5. Try Herbs
Many herbs have been used to naturally support blood sugar levels including fenugreek, gymnema, bitter melon, aloe vera, and bilberry extract.
- Fenugreek has been found to help lower blood sugar by slowing digestion and absorption of carbs. Fenugreek is an herb commonly found growing in the Mediterranean. Fenugreek seeds contain protein, vitamin C, niacin, potassium, and disogenin (which has similar properties to estrogen). Due to its estrogen-like properties, fenugreek has been found to help increase libido and lessen the effect of hot flashes and mood fluctuations that are common symptoms of menopause and PMS. In India and China, it has also been used to improve digestion, maintain a healthy metabolism, treat sore throat, and cure acid reflux. Recent studies have shown that Fenugreek helps lower blood glucose and cholesterol levels.
- Gymnema is known in Ayurvedic medicine by the Hindi name, gurmar or “destroyer of sugar.” Gymnema has been found to decrease the absorption of sugar from the intestine, increase the amount of insulin in the body and increase the amount of cell growth in the pancreas.
- Studies show that bitter melon improves glucose tolerance, reduces blood sugar levels and lowers the measure of blood sugar control over time (HbA1c) in people with type 2 diabetes. Aloe vera has been found to reduce fasting plasma glucose levels.
- Bilberry extract is a traditional herb long used to help control blood sugar levels and help reduce the body’s glucose response after eating a high sugar meal.
Taking these herbs in a supplement or a formula combining these herbs can be an excellent way to naturally support normal blood sugar levels.
Diabetes and pre-diabetes are both very serious conditions, however along with your health practitioners instructions, you can make lifestyle changes that can help to naturally address your diabetes and pre-diabetes.
Disclaimer: Always discuss changes to your diet and use of supplements or herbs with your healthcare practitioner.
