Knowing how to reduce your blood sugar levels naturally is key to managing prediabetes or diabetes. Consider actions such as exercising regularly, eating more fiber, incorporating more snacks, and increasing your probiotic intake.
1. Exercise regularly
Regular exercise can help you reach and maintain a moderate weight and increase insulin sensitivity.Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.Exercise also helps your muscles use blood sugar for energy and muscle contraction .
If you have problems with blood sugar management, consider routinely checking your levels before and after exercising. This will help you learn how you respond to different activities and keep your blood sugar levels from getting too high or low.
2. Manage your carb intake
Your carb intake strongly influences your blood sugar levels.Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy.When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
It’s important to note that low carb diets and no carb diets are not the same.You can still eat some carbs when monitoring your blood sugar. However, prioritizing whole grains over processed ones and refined carbs provides greater nutritional value while helping decrease your blood sugar levels.
3. Eat more fiber
Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels.There are two types of fiber — insoluble and soluble.While both are important, soluble fiber has explicitly been shown to improve blood sugar management, while insoluble fiber hasn’t been shown to have this effect.
A high fiber diet can improve your body’s ability to regulate blood sugar and minimize blood sugar lows. This could help you better manage type 1 diabetes.
4. Drink water and stay hydrated
Drinking enough water could help you keep your blood sugar levels within healthy ranges.In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels.
Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk.
5. Monitor your blood sugar levels
Monitoring blood glucose levels can help you better manage them.You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods.
Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
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