6 Steps to Control Blood Sugar Naturally
When we stop responding and releasing normal insulin amounts after consuming foods with fats, carbs, and sugar, that may mean we have diabetes.
Insulin is a hormone that is broken down and moved to the cells in order to be used in the form of energy. The pancreas releases this hormone in order to help with the storage of fats and sugars.
However, having this chronic condition means not responding to this hormone properly, and that leads to high blood sugar and other symptoms.
Sadly, the condition does not choose age – it affects 132, 000 adolescents who are younger than 18 years and also children. Also, prediabetes is on the rise – according to statistics in 2015 around 34 million U.S. adults had this condition.
6 Steps to Control Blood Sugar Levels
1. Reduce Stress
Stress raises cortisol and may induce insulin problems, hormone imbalance and increase the chance for particular types of disease. Sources of stress may be poor diet, lack of sleep, emotional and mental sources, and exposure to metals.
Opt to get quality sleep every night in order to lower stress hormone levels, and getting rest will also help the blood sugar levels.
2. Exercise to Balance Blood Glucose
Exercise can help us balance our blood sugar levels and lower chronic disease naturally. According to studies exercise can delay or prevent type 2 diabetes and improve the control of our blood glucose.
At the same time exercise can positively affect our quality of life, blood pressure, cholesterol levels, and heart health.
Exercise supports metabolism by building lean muscle and burning fat. To treat this condition, we need to exercise on a daily basis.
We can try some simple forms of exercise and physical activity such as walking for half an hour. Another good option is to stretch at home or practice yoga. Try burst training which some say it is better than the usual cardio.
Also, it is recommended to do strength training with machines or free weights to maintain and build muscle, and that supports balanced sugar metabolism and blood sugar.
3. Take These Supplements
To improve insulin sensitivity we can take 200 micrograms of this supplement 3 times on a daily basis along with our main meals.
According to certain studies, it can improve substantial reductions in hyperinsulinemia and hyperglycemia, glycemic control, reduce triglyceride levels, reduce cholesterol and reduce the need for hypoglycemic medication. Still, we should consult with a doctor before taking any supplement on our own.
Cinnamon can improve the sensitivity to insulin and reduce blood sugar levels.
According to a study at Western University of Health Sciences, the consumption of cinnamon is linked to a significant decrease in triglyceride levels, LDL cholesterol, and plasma glucose levels.
Cinnamon can help increase the levels of HDL cholesterol. Add 1 tsp. to tea, smoothies, and food. Also, we can take 1-2 drops of essential oil internally, added to our food or tea.
Another alternative is to combine 3 drops of cinnamon oil with only half tsp. of coconut oil and massage it into the abdomen and wrists.
This supplement may help raise HDL cholesterol levels and reduce triglyceride levels.
The Journal of Research of Medical Sciences published a study which notes that the omega-3 fatty acids are needed for reducing inflammation, proper insulin function and preventing insulin intolerance.
Take 1.000 mg of fish oil supplement on a daily basis, but first, consult with a doctor.
Alpha Lipoic Acid
This is an antioxidant which can help to turn sugar into fuel. It can improve insulin sensitivity and lower diabetic neuropathy symptoms like numbness, weakness, and pain.
Alpha lipoic acid is part of particular foods such as tomatoes, broccoli, and spinach. But the supplement can enlarge the amounts which circulate in the body and be extremely beneficial when it comes to treating diabetes.
Bitter Melon Extract
This supplement can regulate the use of insulin in the body and reduce blood sugar levels.
According to studies, it can manage and lower symptoms of this chronic condition, and this includes hormone irregularities, insulin resistance, eye disorders, heart complications, blood vessel damage, and kidney damage.
4. Eating Plan
This eating plan can help us to balance our blood glucose and see fast results. Into every meal opt to get a lot of fiber, clean protein, and healthy fats.
We can try following these 3 days of the plan, and as going forward, we can make a combination of the foods from the list. We should review step 5 and see the list of foods we should be eating, and we can incorporate those foods in our usual diet.
At first, this might look like a great change, but with time, we will start to notice all the positive effects on our body.
5. Include These Foods
Foods with Low Glycemic Index
The GI, i.e., glycemic index tells about the potential of the food to raise the blood glucose. Foods with a high GI are converted into sugar.
Therefore, we need to stick to foods with low GI. Those foods are raw pastured dairy, non-starchy vegetables, wild-caught fish, stone fruits, berries, eggs, nuts, organic meat, seeds, coconut, and avocados.
Foods High in Fiber
According to research, around 90 % of the U.S. population does not consume the necessary amount of fiber per day. Foods that are high in fiber can help support detoxification, slow down the absorption of glucose and regulate the levels of our blood sugar.
On a daily basis, we should consume around 30 grams of fiber. Fiber comes from flax seeds, chia seeds, vegetables (such as artichokes, Brussels sprouts, and peas) nuts, seeds, avocados, and berries.
Consuming protein foods can slow down the sugar absorption and affect our blood glucose levels.
Good sources of clean protein are bone broth, wild-caught fish (has omega- 3 fats that reduce inflammation), eggs, grass-fed beef, lentils, and organic chicken.
Foods High in Chromium
This is a nutrient which is part of normal lipid and carbohydrate metabolism. Foods rich in chromium may balance out our blood sugar levels and improve the factor for glucose tolerance in our body.
It plays an important role in the insulin pathways; it helps to bring sugar into the cells so it may be used for bodily energy.
The highest amounts of this nutrient are found in broccoli, but it is also present in grass-fed beef, raw cheese, brewer’s yeast and green beans.
Fatty acids which are medium chained are found in red palm oil and coconut oil. They help in the balance of the blood glucose levels and they act as the preferred fuel source for the body.
To help balance out the blood glucose levels use grass-fed butter, coconut milk, and ghee. We can include these particular foods in our smoothies and meals.
Foods Rich in Magnesium
According to research, diabetes is frequently related to magnesium deficiency. To improve our symptoms of this condition, we can eat foods that are rich in magnesium.
Those foods are black beans, yogurt, spinach, almonds, pumpkin seeds, and chard.
6. Remove These Foods and Drinks
Certain foods may negatively affect the blood glucose levels, trigger immune responses and cause inflammation. That is why we should avoid certain foods and drinks.
Alcohol may increase blood glucose and cause liver toxicity.
The Annals of Internal Medicine published a study that came to the discovery that there was 43 % increased incidence of diabetes linked to heavy alcohol consumption, which by definition is 3 or more drinks on a daily basis.
Avoid sweet liquors and beer because they are high in carbs.
The refined sugar can spike our blood glucose levels rapidly; the worst culprits are sugary beverages such as fruit juice and soda. These sugars enter rapidly into the bloodstream and lead to an extreme rise in blood sugar.
The natural sweeteners such as maple syrup and raw honey are better options, but still, they may affect blood sugar levels which is why we should only use them occasionally. Instead, we can use stevia.
Grains, particularly those that contain gluten such as wheat, have a lot of carbs which are broken down into sugar rapidly. Gluten may induce intestinal inflammation and affect hormones such as leptin and cortisol.
In addition, it may cause spikes in blood glucose. We may want to remove grains from our diet for 3 months. Then we can bring them back but in small amounts.
Avoid rancid, hydrogenated oils such as canola oil, vegetable oil, cottonseed oil and soybean oil. These oils are treated at high temperatures, processed, combined with artificial dyes and bleaching agents.
Consuming these oils has been related to many health concerns, and this includes poor blood glucose control.
Conventional Cow’s Milk
Eliminating dairy products and conventional cow’s milk is recommended for those with type 1 diabetes. Dairy is a good food to balance blood glucose if it is from A2 cows, goats, and sheep.
However, we need to avoid other forms of dairy. The A1 casein made by conventional cows can trigger an immune response which is similar to gluten and harm our body. Buy only organic and raw products which come from pasture-raised animals.
GMO canola, corn, and soy have been connected to liver and kidney disease and can promote diabetes. Bear in mind to remove all packed foods and GMO foods from the diet. Choose products which are labeled GMO –free or organic.
In the U.S. diabetes is the 7th leading cause of death. Nearly 10 % of the U.S. population has this chronic illness. Another 34 million have prediabetes.
Typically type 1 happens before an individual is 20 years old and people may manage it through lifestyle changes and diet. On the other hand, type 2 usually happens in people that are over 40 years old, and it’s usually more common.
In order to treat it naturally, we need to eliminate foods and drinks such as hydrogenated oils, refined sugar, GMO foods, grains, alcohol, and conventional cow’s milk.
Incorporate foods that are rich in clean protein, fiber, healthy fats, magnesium, and chromium, also incorporate foods that have a low GI. We need to take supplements, exercise and follow the eating plan.