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3 Natural Supplements To Lower Blood Sugar QuicklyApproaches for managing sugar imbalances -
See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. Type 2 Diabetes. Aleisha Fetters. Medically Reviewed.
Kacy Church, MD. Unexpectedly high blood sugar readings can be a bummer. Editorial Sources and Fact-Checking. Resources Type 2 Diabetes: Symptoms and Causes. Mayo Clinic. March 14, Mathur K et al. Effect of Artificial Sweeteners on Insulin Resistance Among Type-2 Diabetes Mellitus Patients.
Journal of Family Medicine and Primary Care. January Johnson RK et al. Low-Calorie Sweetened Beverages and Cardiometabolic Health: A Science Advisory From the American Heart Association.
August 28, von Frankenberg AD et al. A High-Fat, High-Saturated Fat Diet Decreases Insulin Sensitivity Without Changing Intra-Abdominal Fat in Weight-Stable Overweight and Obese Adults. European Journal of Nutrition.
February American Heart Association. Top 10 Things You Need to Know About the Dietary Guidelines for Americans, — Dietary Guidelines for Americans. Jakubowicz D et al. Fasting Until Noon Triggers Increased Postprandial Hyperglycemia and Impaired Insulin Response After Lunch and Dinner in Individuals With Type 2 Diabetes: A Randomized Clinical Trial.
Diabetes Care. October 1, Blood Sugar Levels Can Fluctuate for Many Reasons. June 7, MacDonald CS et al. Dose-Response Effects of Exercise on Glucose-Lowering Medications for Type 2 Diabetes: A Secondary Analysis of a Randomized Clinical Trial.
Mayo Clinic Proceedings. March Mikus CR et al. Lowering Physical Activity Impairs Glycemic Control in Healthy Volunteers. Ketones in Urine. But beyond being an energy-draining annoyance, imbalanced blood sugar can seriously impair your ability to meet the demands of daily life, and—if chronically elevated—wreak havoc on your long-term health.
Here's how to tell if you have a healthy blood sugar level and simple ways to keep it that way, naturally and effectively. Even if you think you lead a relatively healthy lifestyle and have your blood sugar level under control, not everyone's good at spotting the warning signs.
When you don't manage your blood sugar level appropriately, hyperglycemia high blood sugar and hypoglycemia low blood sugar can occur as the level rises and falls drastically.
This is a serious issue that requires medical attention and comes with a number of unpleasant side effects , including:. Suboptimal blood sugar balance can lead to common complications, including fatigue, weight gain, and sugar cravings.
The good news: With the right lifestyle and dietary tweaks, maintaining healthy blood sugar is easier than you think. Your first dietary step toward a more balanced blood sugar level: ditching most of the packaged foods and focusing on high-quality whole foods such as vegetables, fruits, whole grains , beans, nuts, seeds, and quality meats and fish.
Many processed foods are high in sugar, refined grains and carbs, and artificial ingredients and flavorings while being low in blood-sugar-stabilizing fiber and protein. Of course, it's also important to be realistic.
You're probably not going to be able to nix packaged foods completely, so just make a point to select those that are made from mostly whole-food ingredients, like an energy bar that lists just nuts, seeds, and dried fruit on its label. Your minimally processed diet should be heavy in nonstarchy, fiber-rich vegetables and fiber-rich fruit and whole grains.
That's because fiber slows down the digestion of carbohydrates 1 and the absorption of sugar, which means you experience a more gradual rise in your blood sugar level after meals. Good sources of fiber include leafy greens, Brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oatmeal.
Like fiber, protein tempers insulin secretion 2 , leading to a more gradual rise in blood sugar after a meal. It also fills you up better than any other nutrient.
Eating a protein-rich breakfast is particularly important because it helps set the tone for the rest of the day. The amount of protein you need in your diet depends on a number of factors, but the general protein recommendation for healthy adults is 0.
Good animal sources include wild-caught fish , grass-fed beef, and pasture-raised chicken and eggs. If you're vegetarian or vegan, not to worry, we rounded up 54 sources of plant-based protein.
Like fiber and protein, fat buffers blood sugar spikes. In fact, unsaturated fats have been specifically linked to improved insulin resistance. Just be sure to avoid refined fats, including trans fats and processed vegetable oils , like corn, soybean, and safflower oils, which can be pro-inflammatory.
Sources of quality fats to consider adding to your diet include nuts, olive oil, ghee, coconut oil, avocado, and fatty fish like salmon. Lowering your overall intake of carbohydrates can also be helpful for balanced blood sugar , but you don't need to cut them out completely they're still a crucial source of fuel for your body.
Whenever possible, simply swap out refined carbohydrates like bread, white pasta, and candy for fiber-rich, whole-food sources such as whole grains, sweet potatoes, and fruit, which contain a number of vitamins, minerals, and antioxidants essential for health.
Eating some protein, fiber, and healthy fat with each meal can help stabilize blood sugar and manage your appetite.
Each of these nutrients helps balance blood sugar on its own, but they're even better together. We love a good kale salad topped with avocado and a protein of choice.
Greens powders are dried, powdered forms of various vegetables and fruits. Specialty greens blends will sometimes include prebiotic fibers too. These antioxidant-laden superfood plants and slow carbs are blood sugar-friendly.
If you struggle to stick with salads or you're looking to up your veggies game, then greens powders can help you deliver some greens goodness and help maintain a healthy blood sugar level. In fact, one study found that adding a vegetable powder to a high-carbohydrate diet helped buffer the short-term glucose and insulin response 3.
A giant, late-night dinner is your blood sugar's worst enemy. That's because our bodies become more insulin resistant as the day goes on 4 —so a meal that you eat in the evening will cause a greater spike in blood sugar than a meal you eat in the morning. Because of this, many nutrition experts advise front-loading your meals, or eating bigger meals earlier in the day and having a smaller dinner at least three hours before bed.
Both sleep deprivation and stress can cause elevated levels of the stress hormone cortisol, which raises blood sugar. Aim for seven to nine hours of sleep per night, and adopt stress-busting habits such as exercise, meditation, or yoga.
Many automatically interpret this to include the equal amounts of carbohydrates, protein, and fats. However, the reality is a little more nuanced than that. When you eat a higher carb meal, you may see a higher glucose response since carbohydrates are converted directly into glucose in the blood.
For that reason, low carb foods can be generally recommended to help keep blood glucose levels more stable, or at the very least, prevent a large spike in your blood sugar.
Regular exercise can help reduce high blood sugar and hence stabilize blood sugar levels. According to the American College of Sports Medicine and the American Diabetes Association , all forms of exercise can improve insulin sensitivity and blood sugar control.
However, while any type of exercise is beneficial, different types of workouts will have different effects on your blood sugar. In these cases, your body will source more of its energy from fat, meaning that your blood sugar will usually stay at the same level or decrease.
Higher-intensity exercises like HIIT, strength training, and sprinting cause your body to release a surge of adrenaline.
To ensure that you have enough energy readily available for this, your body releases glucose from your liver, temporarily increasing your blood sugar levels. Fiber helps to regulate blood glucose levels, which can decrease your risk of getting type 2 diabetes.
A meta analysis found that people consuming higher amounts of fiber had significantly lower risk of developing type 2 diabetes than people who eat low amounts of fiber. The two main types of fiber, soluble fiber and insoluble fiber, work together to help stabilize blood sugar levels.
Soluble fiber reduces how much glucose levels increase after a meal also called postprandial glucose response. This prevents large blood sugar spikes and subsequent crashes. Instead you may feel a steady level of energy throughout your day. Insoluble fiber reduces insulin resistance.
With improved insulin sensitivity, it will be easier for the cells in your body to let the glucose in, leading to more stable and improved levels of blood sugar. You can include both types of fiber in your diet by consuming things like fruits, vegetables, oats, whole grains, and legumes.
Hydration is always important, but drinking water can especially help with stabilizing blood sugar in a couple of really important ways. The first way is straightforward. The second way is that drinking water adds volume to your blood. Drinking water reduces glucose concentration , which helps to stabilize blood sugar levels.
Along with consuming less sugary beverages, it can be beneficial to reduce how much sugar you eat. Refined sugar, as we mentioned previously, is quickly digestible and can lead to a spike in blood sugar. However, even sugar variations like honey, which are generally considered to be healthy, can lead to high blood sugar levels.
This may be because honey has a similarly high glycemic index to sugar, which can lead to rapid blood sugar spikes. Reducing stress helps to reduce inflammation, helps regulate hunger, and can help to keep your glucose levels stable too. Stress is a reaction in the body that can have many adverse effects on our health, and chronically high stress levels can even encourage insulin resistance and cause glucose spikes.
According to Diabetes UK , stress causes high levels of hormones such as cortisol and adrenaline. These hormones, like inflammatory molecules, will make it harder for your body to respond to insulin properly.
Published in Glucose. Read on inbalances learn nine tips for stabilizing Approoaches blood Approaches for managing sugar imbalances levels, plus some insightful input from Pre-workout supplements Best vitamins for energy dietitians on Tor to detect blood sugar imbalanfes. You may have heard the importance of eating imbalnces balanced managinh. Many automatically interpret this to include the equal amounts of carbohydrates, protein, and fats. However, the reality is a little more nuanced than that. When you eat a higher carb meal, you may see a higher glucose response since carbohydrates are converted directly into glucose in the blood. For that reason, low carb foods can be generally recommended to help keep blood glucose levels more stable, or at the very least, prevent a large spike in your blood sugar.
Approaches for managing sugar imbalances -
Like fiber, protein tempers insulin secretion 2 , leading to a more gradual rise in blood sugar after a meal. It also fills you up better than any other nutrient.
Eating a protein-rich breakfast is particularly important because it helps set the tone for the rest of the day. The amount of protein you need in your diet depends on a number of factors, but the general protein recommendation for healthy adults is 0.
Good animal sources include wild-caught fish , grass-fed beef, and pasture-raised chicken and eggs. If you're vegetarian or vegan, not to worry, we rounded up 54 sources of plant-based protein. Like fiber and protein, fat buffers blood sugar spikes. In fact, unsaturated fats have been specifically linked to improved insulin resistance.
Just be sure to avoid refined fats, including trans fats and processed vegetable oils , like corn, soybean, and safflower oils, which can be pro-inflammatory. Sources of quality fats to consider adding to your diet include nuts, olive oil, ghee, coconut oil, avocado, and fatty fish like salmon.
Lowering your overall intake of carbohydrates can also be helpful for balanced blood sugar , but you don't need to cut them out completely they're still a crucial source of fuel for your body. Whenever possible, simply swap out refined carbohydrates like bread, white pasta, and candy for fiber-rich, whole-food sources such as whole grains, sweet potatoes, and fruit, which contain a number of vitamins, minerals, and antioxidants essential for health.
Eating some protein, fiber, and healthy fat with each meal can help stabilize blood sugar and manage your appetite. Each of these nutrients helps balance blood sugar on its own, but they're even better together.
We love a good kale salad topped with avocado and a protein of choice. Greens powders are dried, powdered forms of various vegetables and fruits. Specialty greens blends will sometimes include prebiotic fibers too.
These antioxidant-laden superfood plants and slow carbs are blood sugar-friendly. If you struggle to stick with salads or you're looking to up your veggies game, then greens powders can help you deliver some greens goodness and help maintain a healthy blood sugar level.
In fact, one study found that adding a vegetable powder to a high-carbohydrate diet helped buffer the short-term glucose and insulin response 3.
A giant, late-night dinner is your blood sugar's worst enemy. That's because our bodies become more insulin resistant as the day goes on 4 —so a meal that you eat in the evening will cause a greater spike in blood sugar than a meal you eat in the morning.
Because of this, many nutrition experts advise front-loading your meals, or eating bigger meals earlier in the day and having a smaller dinner at least three hours before bed. Both sleep deprivation and stress can cause elevated levels of the stress hormone cortisol, which raises blood sugar.
Aim for seven to nine hours of sleep per night, and adopt stress-busting habits such as exercise, meditation, or yoga. One study found that nursing students who did meditation and yoga experienced lower blood sugar spikes 5 after meals. Drinking water helps your kidneys flush out excess blood sugar through your urine.
One study found that people who drank more water had a lower risk of developing hyperglycemia 6 high blood sugar. Can't seem to drink enough? Or is water is just too plain for your taste buds? Try these other drinks for blood sugar balance. Your muscles need blood glucose for fuel, which means that when you do that strength training routine , you're helping move blood sugar from the bloodstream into the muscles where it's then burned up.
Over time, this can help you maintain a healthy blood sugar level and increase insulin sensitivity 7 i. Intense exercise can temporarily raise blood sugar, so if you have poor blood sugar control, then it makes sense to start moderate think walking, jogging, or yoga , and then work your way up.
Swigging apple cider vinegar might not sound appealing, but it could help keep your blood sugar in balance if taken before you eat. Some research has found that consuming ACV reduced post-meal blood sugar levels by about half in healthy patients.
The theory is that acetic acid, a component of the vinegar, slows down the conversion of carbohydrates into sugar in the bloodstream. Pro tip: Mix a tablespoon or two into a glass of water—taking it straight will burn! Research on cinnamon's blood-sugar-stabilizing powers is a little mixed, and it may not be a wonder spice.
While it's easy to solely direct our focus on carbohydrates when discussing blood sugar management, protein and fats have equally important roles to play in metabolic health.
Protein is essential in building muscle mass, which is directly linked to muscular glucose uptake and insulin sensitivity. Research also indicates that reducing carbohydrate intake in conjunction with increasing intake of unsaturated fats improves insulin sensitivity.
Being physically active less than three times weekly is a risk factor for prediabetes and type 2 diabetes. Exercise directly influences how our bodies process and use energy. Physical activity prompts immediate glucose uptake by working muscles, reducing blood glucose levels.
Muscle contractions during exercise stimulate the translocation of glucose transporters to the cell membrane, enhancing glucose uptake independent of insulin. This acute response improves insulin sensitivity during and after exercise, creating a window of heightened responsiveness.
Over the long term, regular exercise induces adaptations that extend beyond the activity period. It promotes mitochondrial biogenesis , enhancing the capacity for energy production within cells. Persistent exercise also reduces overall body fat, particularly visceral fat associated with insulin resistance.
Additionally, it mitigates chronic inflammation , a factor linked to impaired insulin sensitivity. The cumulative impact of these adaptations leads to sustained improvements in blood sugar control and insulin sensitivity.
When the body is dehydrated , it can lead to changes in blood sugar due to reduced blood volume. As the blood becomes more concentrated, the ratio of glucose to water increases, causing higher blood sugar concentrations. Drinking enough water, generally 0. Sleep deprivation increases the risk of insulin resistance and high blood sugar by affecting oxidative stress and hormones involved in blood sugar and appetite regulation e.
Therefore, improving sleep hygiene habits and sleep patterns in patients who do not meet sleep requirements should be considered as part of behavioral modifications for glucose control.
Dietary and herbal supplements serve as valuable adjunctive therapies, complementing dietary and lifestyle modifications to provide comprehensive and sustained support for long-term blood sugar control. Chromium is a trace mineral that plays a role in glucose metabolism.
Insufficient levels are linked to insulin resistance and type 2 diabetes. Chromium enhances the action of insulin by promoting its binding to cell receptors, allowing cells to take up glucose more efficiently.
Chromium doses between , μg daily for weeks are associated with reductions in fasting blood sugar, insulin, HbA1c, and HOMA-IR in patients with type 2 diabetes. The active compound in cinnamon , called cinnamaldehyde, influences various aspects of insulin action, such as promoting insulin receptor activity and increasing glucose uptake by cells.
In a meta-analysis of ten randomized controlled trials including patients, cinnamon doses of mg to 6 grams daily for weeks reduced fasting glucose levels by an average of Berberine activates an enzyme called AMP-activated protein kinase AMPK. AMPK plays a crucial role in cellular energy regulation, and its activation has been associated with improved glucose uptake, enhanced insulin sensitivity, and increased glucose utilization by cells.
Typically dosed at mg three times daily at the beginning of meals, berberine supplementation is associated with reduced fasting and post-prandial glucose levels and HbA1c. The addition of berberine supplementation also enhances the favorable clinical results related to blood sugar when combined with dietary changes, lifestyle modifications, and hypoglycemic medications.
Inositol is a sugar alcohol that enhances insulin sensitivity through its involvement in cell signaling pathways related to insulin action and glucose metabolism. Improvements in OGTT, fasting glucose and insulin, and HOMA-IR have been observed in patients taking inositol in doses of 1,, mg daily.
A functional medicine perspective regards blood sugar abnormalities not merely as isolated issues but as symptoms signaling potential underlying health conditions. Hormonal imbalances, including disruptions in cortisol and thyroid hormones, can significantly impact blood sugar regulation.
Chronic inflammation , often stemming from various sources such as poor diet, stress, or unresolved infections, may contribute to insulin resistance and impaired glucose metabolism.
Furthermore, disturbances in gut health, marked by dysbiosis , have been implicated in the pathogenesis of metabolic disorders, including type 2 diabetes. In the functional medicine approach, addressing underlying health issues becomes integral to effective blood sugar management.
Treatment strategies may involve personalized dietary interventions, targeted supplementation to support hormone balance, stress reduction techniques, and efforts to optimize gut health.
This integrative approach recognizes the interconnectedness of various physiological systems, aiming not only to manage blood sugar but also to restore overall health and prevent the progression of chronic conditions. By addressing the root causes, functional medicine seeks to empower individuals to achieve lasting improvements in blood sugar control and overall well-being.
Holistic blood sugar management with functional medicine involves acknowledging blood sugar abnormalities in the greater context of an individual's general health status.
By understanding the interconnectedness of various physiological systems, individuals can not only manage blood sugar but also enhance overall health.
Therefore, combining blood sugar-specific dietary interventions, lifestyle modifications, and supplementation with efforts to optimize hormonal signaling, stress management, and gut health is integral to achieving lasting improvements in metabolic function and blood sugar control.
Allen, R. Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis. The Annals of Family Medicine , 11 5 , — Anderson, S. This is What Happens to Your Body When You are Dehydrated. Rupa Health. Asbaghi, O. Effects of chromium supplementation on glycemic control in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials.
Pharmacological Research , , Bandopadhyay, P. Gut dysbiosis and metabolic diseases. Progress in Molecular Biology and Translational Science , 1 , — Biernacka-Bartnik, A.
The cut-off value for HOMA-IR discriminating the insulin resistance based on the SHBG level in women with polycystic ovary syndrome. Frontiers in Medicine , Blake, K.
Prescribing Fruits and Vegetables to Patients With Type 2 Diabetes: A Comprehensive Guide. Buppajarntham, S. By the Numbers: Diabetes in America.
Centers for Disease Control and Prevention. Christie, J. How Chromium Deficiency Affects Our Metabolism. Cloyd, J. Utilizing Functional Medicine Labs In Practice To Help Individualize Nutrition Options for Type 2 Diabetics. Integrative Approaches to Managing High Blood Sugar: Specialty Testing, Lifestyle Modifications, and Natural Remedies.
Do You Know About Inositol? Learn the 6 Evidence-Based Uses for This Powerful Nutrient. Diabetes Risk Factors. Diabetes Tests. DiNicolantonio, J. Myo-inositol for insulin resistance, metabolic syndrome, polycystic ovary syndrome and gestational diabetes.
Open Heart , 9 1 , e Estruch, R. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine , 25 , e Gabriely, I.
Removal of Visceral Fat Prevents Insulin Resistance and Glucose Intolerance of Aging: An Adipokine-Mediated Process? Diabetes , 51 10 , — Gadgil, M. The Effects of Carbohydrate, Unsaturated Fat, and Protein Intake on Measures of Insulin Sensitivity: Results from the OmniHeart Trial.
Diabetes Care , 36 5 , — Greenan, S. Cleveland Clinic. Lan, J. It also comes as a kit, with a syringe, some glucagon powder, and a liquid to mix with it.
It is essential to read the instructions carefully when using or giving this drug. Healthcare professionals can give glucagon, but people may also use it at home. After giving glucagon, someone should monitor the person for adverse effects.
The most common adverse effect is nausea, but they may also vomit. In some cases, an allergic reaction may occur. Blood sugar levels should return to safer levels within 10—15 minutes. After this, the person should ingest some candy, fruit juice, crackers, or other high-energy food.
Doctors may also use glucagon when diagnosing problems with the digestive system. A range of factors, including insulin resistance , diabetes, and an unbalanced diet, can cause blood sugar levels to spike or plummet.
Ideal blood sugar ranges are as follows :. Read more about optimal blood sugar levels here. High blood sugar can be a sign of diabetes, but it can also occur with other conditions. Without intervention, high blood sugar can lead to severe health problems.
In some cases, it can become life threatening. Insulin and glucagon help manage blood sugar levels. In addition to diabetes, possible causes of high blood sugar include :.
People with high blood sugar may not notice symptoms until complications appear. If symptoms occur, they include :. Over time, high blood sugar may lead to :.
Hypoglycemia is most likely to affect people with diabetes if they take their diabetes medication — such as insulin or glipizide — without eating.
But, it can happen for other reasons, for example:. The symptoms of low blood sugar include :. Without treatment, low blood sugar can lead to seizures or loss of consciousness. What are the different types of diabetes? Insulin helps the cells absorb glucose from the blood, while glucagon triggers a release of glucose from the liver.
People with type 1 diabetes need to take supplemental insulin to prevent their blood sugar levels from becoming too high. In some cases, a doctor will recommend insulin for people with type 2 diabetes. However, diet and exercise are usually the first recommendations for this type. Very low blood sugar can become life threatening without medical intervention.
In this article, we look at nine ways to lower high insulin levels. This can be achieved through diet, lifestyle changes, supplements, and medication. A person can manage their diabetes by making healthful changes to their diet, exercising frequently, and regularly taking the necessary medications….
Researchers said baricitinib, a drug used to treat rheumatoid arthritis, showed promise in a clinical trial in helping slow the progression of type 1….
Advanced fat burning techniques you have diabetes, your Approaches for managing sugar imbalances eating plan should Approaches for managing sugar imbalances imbalznces that Imbalandes from a Balancing growth hormone levels eating sguar for sugxr without diabetes. In fact, Healthy digestion American Diabetes Association Manxging echoes the dietary guidelines recommended for the general public: A diet Aproaches on fruits, vegetables, whole grains, legumes peas and beansand low-fat dairy products. However, you'll want to pay special attention to your carbohydrate intake. Make sure you choose your carbohydrates wisely — ideally, from vegetables, whole grains, and fruits. Try to avoid highly refined carbohydrates such as white bread, pasta, and rice, as well as candy, sugary soft drinks, and sweets. Refined carbohydrates tend to cause sharp spikes in blood sugar, and can boost blood triglyceride levels. Vegetables, fruits, and whole grains not only provide more nutrition per calorie than refined carbohydrates, they also tend to be rich in fiber.
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