Natural Ways to Reduce Your Glucose Levels

One thing I will say about my husband is he does not want to take medication at all.  Because of his positive attitude and his stubbornness to take pills I investigated ways we could naturally reduce his glucose level and I thought I would share them since it seems to be working.


The obvious ways:

• Regular Exercise - Exercise helps your muscles use blood sugar for energy.  Increases insulin sensitivity and helps your muscles pick up sugars from the blood.  
• Control your Carb Intake - Carbs are broken down into glucose, which raises blood sugar levels.  Reducing carbs can help with blood sugar control.
• Increase Fiber Intake - Eating plenty of fiber can help blood sugar control, and soluble dietary fiber is the most effective.  Foods high in fiber include veggies, fruits, legumes and whole grains.
• Drink Water & Stay Hydrated - Staying hydrated can reduce blood sugar levels and water is the best thing you can drink.
• Portion Control - Controlling the portion sizes of what you eat can lead to weight loss and promote healthy blood sugar levels.  Measure and weigh portions, use smaller plates, avoid buffets, read food labels and check service size, eat slowly.
• Choose Foods with a Low Glycemic Index - Foods that have a low glycemic index include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, yams, most fruits and non starchy vegetables.
• Control Stress Levels - Stress releases hormones such as glucagon and cortisol causing your blood sugar to go up.
• Monitor Your Blood Sugar Levels - Checking and maintaining a log helps you adjust foods to decrease your blood sugar levels.
• Get Enough Quality Sleep - Good sleep helps maintain blood sugar control and promote healthy weight.  Poor sleep can disrupt important metabolic hormones.
• Eat Foods Rich in Chromium and Magnesium - Chromium rich foods include egg yolks, whole-grain products, high-bran cereals, coffee, nuts, green beans, broccoli, and meat.  Magnesium rich foods include dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados and beans.
• Lose Some Weight - Maintaining a healthy weight improves your health and promotes healthy blood sugar levels.  A measurement of 35 inches or more for women and 40 inches or more for men can increase the chances of high blood sugar levels.

Foods that can lower your blood sugar include the following:

• Turmeric - considered a super spice.
• Legumes - are a source of protein which have low glycemic index (good supplement for red meat).
• Nuts - almonds, peanuts, walnuts and pistachios do not raise blood sugar levels and are high in fiber.
• Eggs - 2 eggs a day can help improve blood sugar levels and they are a good source of protein.
• Garlic - garlic can help in controlling blood sugar levels.
• Cinnamon - just 1 gram of cinnamon can be helpful in lowering A1C levels.
• Chia Seeds & Flax Seeds - low glycemic index and help keep you full.
• Brown rice - grounded grain and rich in fiber.
• Kale - high in vitamin C, high in fiber, low calorie, rich in A, K and E, high in iron and folate.
• EVOO - olive oil can slow down the process of conversion of starch to sugar.
• Apple Cider Vinegar - It is recommended that you consume apple cider vinegar before going to bed at night.  It can reduce response of blood sugar by 20%.
• Low-Fat Yogurt - Full fat dairy products can slow the digestion and make it harder for insulin to work which causes the blood sugar to spike.  Good source of vitamin D.
• Lemons - Lemon juice is acidic, and it slows how quickly your stomach empties food so your body takes longer to break apart sugar molecules causing a steadier rise in blood sugar levels. 

We have incorporated most of these into our daily lifestyle.  My husband drinks lemon water all day, every day.  The foods that can naturally reduce blood sugar are consumed daily or weekly in our home.  Snacks consist of nuts, fruits & raw veggies.  We use cinnamon as much as possible.  I use fresh garlic in as many recipes as possible, I cook with EVOO, we eat eggs several mornings a week, we have brown rice and sweet potatoes several times each week.  We eat lots of leafy greens.  You can do it!  It's not hard.