15 Ways to Reduce Your Blood Sugars

Here are seven ways to help manage blood sugar levels naturally. Always consult your healthcare provider before making any changes, especially if you’re on medication, to ensure safe and effective management.

1. Focus on a Low-Glycemic Diet: Foods with a low glycemic index (GI) release glucose more slowly, which helps stabilize blood sugar levels. Include more whole grains, legumes, nuts, and non-starchy vegetables like leafy greens, bell peppers, and cucumbers in your diet.

2. Increase Fiber Intake: Fiber can slow the absorption of sugar and improve blood sugar levels. Aim for fiber-rich foods such as fruits, vegetables, beans, and whole grains, which can be especially beneficial for reducing post-meal blood sugar spikes.

3. Regular Exercise: Physical activity helps your muscles use sugar for energy and can improve insulin sensitivity. Aim for at least 30 minutes of moderate activity most days of the week. Walking, strength training, and high-intensity interval training (HIIT) are effective options.

4. Manage Stress Levels: Stress can lead to increased blood sugar levels due to the release of hormones like cortisol. Mindfulness, yoga, deep breathing exercises, and hobbies can help keep stress—and thus blood sugar—in check.

5. Stay Hydrated: Drinking water regularly helps the kidneys flush out excess blood sugar. Proper hydration also helps blood flow and insulin delivery, so aim for at least 8-10 cups of water a day unless your doctor advises otherwise.

6. Include Apple Cider Vinegar: Studies suggest that apple cider vinegar may improve insulin sensitivity and reduce blood sugar levels. Mix a small amount (about one to two tablespoons) in water before meals, but check with your doctor to make sure it’s right for you, especially if you have digestive issues.

7. Get Sufficient Sleep: Poor sleep quality and duration can negatively affect insulin sensitivity and blood sugar control. Aim for 7-9 hours of quality sleep each night to help your body regulate blood sugar effectively.

These methods can be effective tools for managing blood sugar levels naturally, potentially reducing the need for medication over time with guidance from a healthcare provider.

And here are 8 herbs or plants that have been found to lower blood sugars.

1. Cinnamon: Studies have shown that compounds in cinnamon, particularly cinnamaldehyde, may improve insulin sensitivity, making it easier for cells to respond to insulin and absorb glucose from the blood. This effect can help stabilize blood sugar levels and reduce post-meal spikes. (8 - obviously, this isn’t in the form of cinnamon on ice cream or apple pie!)

   1. Improving Insulin Sensitivity: Cinnamon seems to enhance the action of insulin, helping cells use glucose more effectively. This can be especially beneficial for people with insulin resistance.

   2. Lowering Fasting Blood Sugar Levels: Some studies have shown that daily consumption of cinnamon can lead to moderate reductions in fasting blood sugar levels.

   3. Antioxidant and Anti-Inflammatory Effects: Cinnamon has potent antioxidant properties, which may help reduce inflammation. Chronic inflammation is linked to insulin resistance, so reducing it may help improve blood sugar control.

2. Fenugreek: Contains soluble fiber, which helps slow down carbohydrate absorption and improve insulin sensitivity. Studies suggest that fenugreek seeds may lower blood sugar and improve glucose tolerance.

3. Berberine: A compound found in plants like goldenseal, barberry, and Oregon grape, berberine has shown effects similar to metformin, a common diabetes medication. It can help improve insulin sensitivity and reduce glucose production in the liver.

4. Gymnema Sylvestre: Known as the “sugar destroyer,” Gymnema may reduce sugar absorption in the intestines and enhance insulin secretion. It can also reduce sugar cravings, which may indirectly help manage blood sugar levels.

5. Aloe Vera: Some studies indicate that aloe vera gel may help lower fasting blood glucose and A1C levels. It’s thought to reduce inflammation and support insulin production.

6. Bitter Melon: Often used in traditional medicine, bitter melon contains compounds that mimic insulin and may lower blood glucose levels. It can be consumed as a juice, tea, or capsule.

7. Holy Basil: Known for its anti-inflammatory and antioxidant effects, holy basil has shown promise in reducing fasting and post-meal blood sugar levels.

8. Ginseng: Both American and Asian ginseng varieties may improve insulin secretion and sensitivity. Some research suggests that regular use of ginseng may lead to moderate reductions in blood glucose levels.

Before incorporating any of these herbs regularly, it’s best to consult with a healthcare professional, especially if you’re already taking medications to manage blood sugar, as these herbs may enhance or interact with your treatment.