How to Manage Blood Sugar Naturally

October 28, 2019

How to Manage Blood Sugar Naturally

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Nia Rennix

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Maintaining blood glucose levels balanced is vital for keeping energy levels and prevent complications related to diabetes. Dietary modifications, such removing specific foods and lifestyle modifications, such as exercise and stress avoidance, may and do make a difference in maintaining healthy glucose levels.

Individuals who have elevated blood glucose need to figure out ways to control this continuously, and when they are not careful, it may even eventually result in death. A healthy person needs to have a blood glucose level between 80 to 100 mg per deciliter. Glucose level within the body is controlled by a hormone called insulin, whose primary job is to handle blood glucose. However, individuals who have diabetes are unable to make sufficient quantities of this hormone or else they create a resistance to this, making it quite hard to control elevated levels of blood glucose.

If you end up in a circumstance in which you have to reduce your blood glucose naturally and naturally, you may have diabetes, or you may have hyperglycemia, an illness characterized by elevated glucose levels. In individuals who do not have diabetes, the pancreas releases a compound called insulin to the bloodstream. It regulates blood glucose levels. In diabetic patients, the human body has lost its capacity to get this done. Amounts can climb dangerously large, resulting in organ damage if left unattended.

Foods that Lower Blood Sugar

The diet plays a vital role in regulating your blood glucose. There are foods you may eat and drink which have a low Glycemic Index. These foods will not increase your blood sugar and might help you prevent a blood sugar increase.

  1. Coffee

There is a recent research indicating that raising your coffee (caffeinated and decaffeinated) ingestion by one cup every day can decrease your risk of Type 2 diabetes by over 10 percent. However, the coffee ingredients matter too. Avoid including excessive sugar, sweetener, and milk into coffee. (1)

  • Blackberries

Blackberries will not increase glucose levels as far as some other fruits. These berries are high in fiber and also have the most significant concentrations of anthocyanins.  Anthocyanins inhibit particular digestive enzymes to slow digestion down. They even stop the rise in blood glucose after consuming starch-rich meals. (2)

  • Increase Fiber Consumption

Fiber slows down the digestion of carbohydrates and absorption of sugar. For all these reasons, it promotes a slow increase in glucose levels. Additional the kind of fiber you consume can play an important role. While both are important, soluble fiber especially has been proven to reduce blood glucose levels. Furthermore, a high-fiber diet helps deal with Type 1 diabetes by improving blood glucose control and decreasing blood sugar levels. (3)

  • Garlic

Another ingredient which needs to be a staple in the diets of individuals with higher blood glucose is garlic. It has discovered that regular use of garlic can decrease glucose levels in individuals with both Type 1 and Type 2 diabetes. (4)

  • Turmeric

Turmeric includes a glowing yellowish compound known as curcumin. Curcumin has been studied extensively as a possible treatment for diabetes, and the results are promising. Does curcumin lower blood glucose such as red cabbage and polyphenols, but additionally, it boosts the operation of the beta cells in the islets of Langerhans of the pancreas (the cells which produce insulin). It usually means that curcumin can decrease your blood glucose in the short term and boost your ability to utilize carbohydrates at a long time. (5)

  • Food Supplements

Certain nutritional supplements, such as magnesium and chromium, have been demonstrated to reduce blood glucose. Chromium seems to aid insulin to pull glucose from the blood into your cells for energy, helping to regulate insulin levels. Supplements and food resources, like veggies, whole grains, cheese, meats, fruits and fish provide chromium. (6)

Lifestyle changes that Lower Blood Sugar

Besides dietary modifications, staying or getting active is also significant. Therefore it is recommended to follow the following lifestyle changes to prevent raised blood sugar.

  1. Regular Exercise

If you follow a routine exercise regime, the consequences on general wellbeing are enormous. Physical activity gets the additional advantage of helping to regulate glucose levels during daily. It is possible to start a walking pattern, swim or ride a bicycle, among other items. Some individuals have trouble integrating a routine exercise program because of family or work obligations. If this is the case, it is essential to building in opportunities during the day for more exercise

  • Reduce Alcohol Consumption

Alcohol may increase blood glucose levels since the body needs to busy itself removing the alcohol toxins in the body. It cannot concentrate on regulating glucose levels as efficiently. That happens because the body releases insulin to fight the alcohol sugars and may overcompensate. As time passes, however, the body starts to lose its ability to utilize insulin to decrease the total amount of sugar from the blood. The reverse may create hyperglycemia. (7)

  • Avoid Stress

When you encounter constant levels of high pressure, it is more probable that your liver will start to release glycogen into your bloodstream. Glycogen is the body’s secondary shop of sugar and can quickly increase your blood glucose levels. If at all you can, attempt to practice relaxation methods and take some time from every day to resist anxiety. (8)

  • Proper Sleep

You might have heard that people who frequently do not get sufficient rest often weigh more and are at higher risk for being obese. It includes the complications: diabetes, obesity, more elevated blood pressure, cardiovascular disease and much more. Be proactive about getting sufficient sleep. Your body works better, which may also help your glucose levels. (9)

Conclusion:

If you have complications with your increased blood glucose levels, these suggestions will assist you to keep blood glucose levels low. If you already have diabetes, then take action to control your blood sugar levels. By following these guidelines, you can keep yourself healthy, and reduce the probability of developing diabetes. High levels of sugar can damage the vital organs, causing them to degenerate over time and result in severe ailments. It is possible to decrease your blood glucose levels without medication by using specific foods and creating a couple of simple, yet powerful lifestyle changes.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2761298/
  2. http://ajcn.nutrition.org/content/early/2013/11/20/ajcn.113.069641
  3. https://www.ncbi.nlm.nih.gov/pubmed/20713332
  4. http://jn.nutrition.org/content/136/3/800S.full.pdfSodimu
  5. https://www.hindawi.com/journals/ecam/2013/636053/
  6. http://care.diabetesjournals.org/content/27/11/2741
  7. http://care.diabetesjournals.org/content/28/3/719
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/
  9. https://www.hindawi.com/journals/ije/2010/759509/

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Keto Diet Plan: Here Are 3 Full Days of Recipes

The Keto diet is one of the best available options if you’re trying to lose weight safely and quickly. This diet allows you to eat delicious meats, healthy fats, and vegetables—all targeted to help you burn the extra fat on your body by putting you into ketosis! Fascinating, right? To understand how the Keto Diet works, you need to learn about macros responsible for fueling our body.

Macros refer to three essential nutrients: carbohydrates, proteins, and lipids (fats). These are considered the three essential macronutrients that we consume to get energy. Usually, a typical meal consists of 60% carbohydrate, 20% protein, and 20% fat or lipid.

The Keto Diet suggests that you reduce carbohydrates and make your diet heavier in protein and fats. When you decide to go on a Keto Diet, your meals generally consist of 65% fat, 30% protein, and 5% carbohydrate. If the body gets less than 20 grams of carbohydrate each day, it goes into ketosis, a metabolic process that burns stored fat to produce ketone bodies that supply the energy required to run your body. Thus, if you plan your meals meticulously and keep the carbohydrate consumption extremely low, you can expect to lose weight quickly.

Here is a 3-Day Keto-Compliant Meal Plan

The upside of this diet is that the meals are not bland and are reasonably easy to prepare.

Keto Diet Day 1

Breakfast: Keto Pancakes and Stir-fried Broccoli

Break two eggs in a bowl and add 1/2 tablespoon of almond flour. Next, throw in 2 ounces of cream cheese and a pinch of salt to taste. Whisk the mixture until you get a smooth combination of pouring consistency. Heat butter in a pan and fry the pancakes one by one.

Cut a small head of broccoli into florets and wash them under running water—heat olive oil in a pan and throw in some chopped garlic. Once you get a pleasant aroma, add the broccoli florets and stir fry them for a minute or two. Sprinkle a bit of sea salt, and your breakfast is ready.

Note: If you prefer your pancakes a little sweeter, you can add a pinch of cinnamon or vanilla instead of salt in the pancake mixture and pair the cooked pancakes with fresh strawberries.

Snack: Assorted Nuts

You can have a handful of mixed nuts to prevent sudden hunger pains. Almondscashews, and pistachios are all keto-compliant nuts. You can dry roast them lightly to enhance the taste.

Lunch: Stir-fried Chicken and Veggies

Add one pound of minced chicken breast to heated oil in a pan. Chop some cabbages, peppers, and tomatoes and add them after 5 minutes. Keep tossing and add ginger and garlic paste after five more minutes. Turn off the heat and shred a little bit of cheese on top of the mixture. 

Dinner: Broccoli-Mushroom Salad with Diced Chicken

Cut one small broccoli and some button mushrooms into bite-sized pieces. Dice a quarter pound of chicken breast into cubes. Heat olive oil in a wok and toss in the chicken slices first. Once they are lightly fried, neatly move them to a bowl and add a dollop of butter to the pan. Cook the broccoli and the mushrooms for 1 minute and then add the cooked chicken. Add a few cloves of chopped garlic and toss for 2 minutes. Turn off the heat and sprinkle oregano generously. Your dinner is ready.

Keto Diet Day 2

Breakfast: Scrambled Eggs, Turkey Bacon, and Grilled Brussel Sprouts

Break two large eggs, add a bit of salt and pepper. Whisk into a smooth solution. Chop half an onion and one tomato into small pieces and add them to the eggs. Heat a little butter in a pan, pour in the egg mixture and scramble with a spatula. When the eggs are half done, you can shred in some cheese for extra taste.

Grill two slices of turkey bacon.

Arrange some Brussels sprouts on a skewer and coat them with chopped garlic, crushed ginger, and olive oil. Grill each side for 5 minutes to a light golden color. Now, your delicious breakfast is ready!

Snack: Veggie Sticks Dipped in Peanut Butter

Cut carrots and celery into 3-inch sticks. Dip them in peanut butter for a quick and tasty snack.

Lunch: Collard Shrimp Wrap

Take a giant collard leaf and blanch it in salted water for 30 seconds. Coat 1 pound of shrimp with sea salt and pepper. Cut one tomato and one green bell pepper into small cubes. Heat oil and toss the tomatoes and the bell peppers first. After a minute, add the shrimp and toss everything for 1 minute. Add one spoonful of butter and some chopped garlic cloves and cook for another minute. Turn off the flame, and your filling is ready. Place it neatly within the collard, leave and roll it into a nice, savory wrap.

Dinner: Pork Chops

Sear bone-in pork chops on both sides for around 4 minutes in heated olive oil. Take butter in a bowl and mix it with rosemary and chopped garlic. Place the chops on a baking tray brushed with butter mixture and cook for 12-15 minutes at 375°F. Once done, drizzle more butter on the chops and enjoy your dinner.

Keto Diet Day 3

Breakfast: Fruit Smoothie and Smoked Sausages

If you prefer a predominantly sweet breakfast, you can go for a fruit smoothie that tastes excellent, filling, and has few carbohydrates. Add frozen strawberries, frozen raspberries, and frozen blackberries in a blender. Add almond or coconut milk to get a rich and creamy taste. Blend them. You can sprinkle some bits of almond and grated coconut on top to enhance the flavor.

Have two turkey sausages on the side for an even more satisfying breakfast.

Snack: Egg Muffins (Makes two servings)

Crack and whisk one egg. Add 3-5 chopped mushrooms to it. Crush a clove of garlic and add a pinch of sea salt and pepper. Mix well and pour into two muffin molds. You can add cheese or tomatoes as well for variety.

Lunch: Classic Egg Salad With A Twist

Take two hard-boiled eggs and crush them to form bite-sized pieces. Dice onion and avocado into small pieces. Next, wash a handful of cherry tomatoes. Mix all the ingredients in a mixing bowl and add a pinch of salt. You can squeeze the juice of half a lemon into it, and your egg salad will be ready to eat.

Or, you can prepare a proper dressing by mixing two tablespoons of mayonnaise, two tablespoons of Greek yogurt, and a dash of olive oil. Gradually, fold the sauce into the egg mixture and end by sprinkling a little bit of kosher salt.

Dinner: Meatballs and Side Salad

Take 1/2 pound of ground beef and add chopped garlic, ginger, shredded mozzarella, and one egg. Mix well and form into five balls. Heat oil in a skillet and fry the meatballs to a rich golden color for around 10 minutes. Move the meatballs to a plate and add one chopped onion to the skillet and fry until golden brown. Add two chopped tomatoes and keep cooking until a sauce-like consistency is obtained. Throw in garlic paste and coconut milk and the broth will turn creamy. Add the meatballs and cover. Simmer for 15-20 minutes, and your dinner is ready.

So, take a deep breath and jump onto the Keto bandwagon. Starting is the hard part. Once you get started, the journey is smooth sailing! And, the weight loss and extra energy are fantastic!

Do you wish you had an EBook that included the tastiest Keto-friendly bread recipes?

Are you looking for additional support with your meal plans? Are you interested in learning what a 2-week meal plan on TRW would look like?

Do you wish you had an EBook that included the tastiest Keto- friendly bread recipes?

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