Tips and natural remedies for lowering blood sugar
home remedies for high sugar Diabetes is a very common disease among the Spanish population. More than 5 million people live with this pathology, which entails regular and strict control of blood glucose levels in the body. That is, people with diabetes must watch their sugar intake.
We are talking about a disease that is characterized because people have very high levels of sugar (glucose) in the blood. Either due to the non-production of insulin (type 1 diabetes) or the poor use by the body of the insulin generated (type 2 diabetes).
In any case, having high blood sugar levels is harmful for anyone, although it acquires a serious problem in people with diabetes.
Thus, diet plays a key role in controlling blood glucose levels and avoiding sudden increases in sugar in the body. Therefore, people with diabetes should limit the consumption of certain foods.
1- Reduce your carbohydrate consumption
The effect of doing this is almost immediate, since one of the main causes of high blood glucose concentration is high carbohydrate consumption. In this sense, all carbohydrates have the ability to increase blood glucose. Therefore, before selecting the sources, reduce the amount of them.
Carbohydrates are found in starchy foods – root vegetables, grains, rice, and legumes – and all their derivatives, such as bread, pasta, French fries, mashed potatoes, and even lentil soup. Beyond the fact that not all will have the same effect, you must reduce consumption.
The paleo diet is a good approach, as it appeals to the consumption of carbohydrates from starchy vegetables and small amounts of fruits. You can also get carbohydrates from seeds and nuts.
On the other hand, the consumption of carbohydrates is always better tolerated in the first hours of the day until noon, when insulin sensitivity is greater. Another favorable time for carbohydrate consumption is after exercise.
2- Divide carbohydrate source foods
This can also help you a lot almost immediately. The carbohydrate distribution should be proportional but not equal. So, as we said before, the highest consumption is recorded in the early hours of the day.
A practical way to do this is to consume a carbohydrate source from grains, pasta, legumes and derivatives for breakfast and lunch. After that, leave the carbohydrate sources that come from vegetables and fruits for snack and dinner, which tend to contain more fiber and take a little longer to defer, as long as you consume them raw.
Exercise helps in the short term since, if your metabolism is normal and you have no problems taking advantage of sugar, glucose serves as a source of energy for your muscles during aerobic exercise. That is, it will help you run, swim, or other types of exercise.
Avoid high intensity and short duration exercises, as they use another type of fuel for the muscle.
Mild to moderate aerobic exercise will help you lower your blood glucose in a matter of minutes. Such is the case with a bike ride or a brisk walk.
4- Weight training
The observed effect of weight training on blood sugar concentrations is long-term.
Strength training can temporarily raise your blood glucose, but in the long term it will be of great help to build muscle, being able to obtain energy from glucose more efficiently.
5- Drink unsweetened tea
Depending on other factors such as the type of tea consumed, the effect of drinking tea on the blood glucose level can be in the next 20 to 30 minutes.
Black, white, and green teas can contribute to lowering blood sugar, especially when taken after eating. Green tea that is sold in capsules can also have a positive effect on blood sugar levels, although it takes longer to work. In this regard, you can use green tea extract.
6- Drink a glass of red wine
Drinks with alcohol tend to lower blood sugar levels (beer can have the , opposite effect due to the total carbohydrate content).
In any case, alcohol consumption cannot be considered one of the ways to control blood glucose in the long term, since it alters metabolism and can promote the development of fatty liver.
7- Consume preparations with cinnamon
Cinnamon has been shown to lower blood sugar levels, although not effectively in post-menopausal women. This spice has different properties, including that of reducing blood glucose by improving the sensitivity of tissues to the action of the hormone insulin.
This spice contains compounds that allow a better action of insulin, so that the sugar found in the blood can easily pass into the cells.
However, for cinnamon to have this effect you should consume a large amount, so it is advisable to choose a supplement with cinnamon.
On the other hand, cinnamon should not be taken in excess, because we commonly use Cassia cinnamon (found in most grocery stores) which contains a compound called coumarin. It is a toxic compound that increases the risk of liver damage.
There is a similar spice known as Ceylon cinnamon. This version may be a healthy alternative, but its effects on blood glucose have not yet been fully studied.
8- Take supplements with chromium picolinate
Chromium picolinate has been shown to lower blood sugar levels in type II diabetics in many studies. Before incorporating any supplement, it is advisable to consult with your doctor. Chromium picolinate may benefit you, as it is essential for the enzymes involved in carbohydrate metabolism.
9- Add vinegar to your meals
Apple cider vinegar has been shown to help keep blood sugar levels under control in both pre-diabetics and type II diabetics.
You can add vinegar to the salad with which you accompany your meals or consume a salad before each main dish as a way to stimulate the secretion of insulin.
Keep in mind that apple cider vinegar takes longer to lower blood sugar levels than other supplements, and it may be more effective as a preventive measure than as a treatment.