A common problem, especially among diabetics, is high blood sugar is not to be overlooked. But should we decide to take medication every day to regulate it? Natural remedies to lower blood sugar without adopting a special diet are generally numerous. Which ones are the most effective?in this article, we give you 8 foods that lower blood sugar quickly and without medication.
Tips and remedies to lower blood sugar naturally
Blood sugar regulation is important for your health. It corresponds to the level of sugar in the blood and can vary during the day. However, it must be around 1 g/l to be considered normal. The factors that can have a direct impact on your blood sugar level are generally meal intake and physical activity. When is it important to lower your blood sugar and how do you do it?
When should I lower my sugar level?
In most cases, you can check the amount of sugar in your blood with a simple blood test. When your blood sugar is at or slightly above the normal level, your doctor will generally advise you to monitor your blood sugar regularly to prevent the onset of type 2 diabetes, which affects about 3% of the world’s population.
But when it is an abnormal increase in blood sugar, we are already talking about hyperglycemia, which can be chronic and can cause complications of diabetes (stroke, blindness, kidney failure, amputation). If the blood sugar level is, therefore, higher than 2.50 g/l, the urine must be checked for sugar and ketones using urine strips or a suitable meter prescribed by your doctor. We remind you that ketones appear in the blood and the urine when there is an insulin deficiency.
Regulation of blood sugar levels is achieved through these foods
One of the most important ways to lower blood sugar is to watch what you eat, without necessarily adopting a strict diet, which would only lead to frustration. It is not a question of excluding all sugars from your menu, but of radically reducing fast sugars (candy, chocolate, ice cream, sweetened drinks, etc.) and saturated fats (dairy products, cold cuts, dishes with sauce, fried foods). The same goes for fruit, which is generally very rich in fructose and therefore in sugar.
Also be careful with alcohol, whose sugar is very quickly absorbed by the body. And don’t forget that the body metabolizes sugars and fats during the night. They should therefore be avoided at dinner. As for the consumption of certain beverages and foods, such as green tea or cinnamon, they are strongly recommended to help lower the glycemic level. The same goes for fiber to prevent blood sugar spikes. However, you should know that this is not a miraculous effect.
Many studies have shown that cinnamon can lower blood sugar levels, especially in people with diabetes. Moreover, regular consumption of a cinnamon extract capsule allows blood sugar and lipid levels to drop. This spice acts on insulin, the hormone responsible for controlling blood sugar. To get the most out of it, it is strongly advised to take either half a teaspoon or 1 tablespoon per day.
Sugar cane extract
Among the various natural anti-diabetes remedies derived from plants, there is also sugarcane extract. The policosanol, which is present in it, has the potential to regulate the natural secretion of insulin, secreted by the pancreas. How to consume it? Prefer sugarcane extract in capsule form. As for cane juice, it contains natural sugar which has a low glycemic index preventing a strong increase in glycemic rate. It can therefore easily replace soft drinks, which are generally too rich in refined sugar. However, people with diabetes should consume in moderation after consulting their doctor. Another food to replace table sugar is stevia!
Ginger is consumed all over the world and is used for its many health benefits. In addition to its anti-inflammatory and antioxidant properties, it has a beneficial effect on people with type 2 diabetes. Indeed, ginger decreases the glycemic rate by improving insulin resistance. How to consume and dose it? Generally, this spice is consumed in many ways. For its therapeutic effects, it is marketed in capsules, but it is also found in powder form in every supermarket in the spice section. Fresh, macerated, or powdered, it gives the dish an oriental flavor. The recommended dose to regulate the blood sugar level is normally 3 gr of powder per day.
Lemon and vitamin C
Packed with antioxidants and vitamin C, lemons fight hypertension and fatigue, eliminate accumulated toxins, promote good digestion and regulate blood sugar levels. It would therefore be a shame to deprive yourself of a glass of lemon water in the morning before breakfast or a mixed salad seasoned with olive oil and lemon juice at dinner, to enjoy all its benefits.
Did you know that cider vinegar also has the potential to control blood sugar levels in the body? Beneficial and completely natural, apple cider vinegar has been used for therapeutic purposes for centuries. Known for its gastronomic virtues, it generates many other health benefits and many researchers demonstrate it. One of the most studied properties of this moment is its capacity to decrease blood sugar levels in individuals suffering from diabetes. This is attributed to its significant acetic acid content. The maximum dose is 2 tablespoons per day. However, apple cider vinegar must be taken under medical supervision.
According to the American Diabetes Association, eggplant is also very suitable for lowering blood sugar naturally and quickly, due to its high fiber content and low glycemic rate. The latest studies show that eggplant extracts can inhibit the digestive enzymes that convert food into glucose. Inhibiting these enzymes can slow down the digestion of carbohydrates, reduce their absorption and thus control blood sugar levels after a meal. Another good source of fiber for diabetics would be broccoli.
Plant milk, such as almond milk or coconut milk, is becoming increasingly popular with people looking to adopt a healthy lifestyle. And while they are perfect for a vegan diet, almond or coconut milk also offers interesting benefits to people with glycemic disorders. So, one cup of almond milk (unsweetened) provides only 2 grams of carbohydrates, while one cup of coconut milk provides 1 gram of carbohydrates. It is the plant-based fats that provide the best glycemic control.
Edamame or soybeans
Often eaten as a snack, edamame is in fact soybeans. Being an excellent natural source of protein, minerals, and omega-3 acids, they can be consumed by people with blood sugar metabolism disorders. A small portion of 100 grams of edamame provides the body with 10 grams of carbohydrates and about 5 grams of fiber. These beans can be eaten boiled as well as added to soups, salads, and dips.
Exercise to reduce high blood sugar
In addition to food, another effective and equally natural way to lower blood sugar levels is regular exercise. According to specialists, physical activity makes the body consume carbohydrates, the fuel of the muscles. Twenty minutes of sport a day is enough to regulate blood sugar levels, and depending on your physical abilities, you can gradually increase the duration. Favor cardio sessions such as swimming, Nordic walking, running, cycling and aerobics. The right frequency? 2 to 3 sessions per week. However, please do not overdo it in order not to endanger your health.
Weight loss promotes healthy blood sugar levels
Weight, of course, also has a significant impact on blood sugar levels. A waistline of more than 102 cm for men and 88 cm for women is often an early sign of increased risk of diabetes. By adding a few healthy foods to your menu, without necessarily eating differently, and by focusing on physical activity, you can easily reduce slightly elevated blood sugar levels and avoid the risk of diabetes.
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