Millions of people suffer from high blood sugar and don't know how to properly manage it…
And this can lead to health complications… So today, we’ll explore simple rules
to reduce blood sugar and stay healthy. To give you a plan that is easy to follow…
To bring blood sugar down in the short term, as well as in the long term.
So that you can enjoy a life of health, energy, and vitality…
We’ll also tell you about specific minerals that many people are deficient in,
that make a big difference to blood sugar health. But first, if you have diabetes it's important to
monitor your own blood sugar to understand how your body reacts to different foods.
Because individual reactions to food can vary. So when it comes to food we recommend, testing
your blood after eating is advised so you can learn more about your body and what foods work
for your specific situation. Before we get into it…
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Ok, let’s get into it. Number 14. Drink plenty of water
Drinking plenty of water throughout the day is one of the best things
you can do to reduce high blood sugar. When you drink water, it helps to flush out
sugar and other toxins from your body. It also helps to reduce fatigue and
improve overall health. If you have diabetes,
dehydration is more likely because insulin regulates the amount of fluid in your body.
So be sure to drink at least 8 cups of water a day.
Lemon water is a particularly good way to bring down blood sugar.
Studies have found that drinking lemon water before eating actually lowers the pH levels of
food, and reduces blood sugar spikes after eating… compared to drinking pure water.
Drinking lemon water can also reduce bloating and indigestion,
as well as giving you an immunity boost.
Tea is another good option... such as - Green tea
- Hibiscus tea - Black tea
- Chamomile tea - And peppermint tea
Number 13. Eat probiotic and prebiotic foods Probiotics are beneficial bacteria that live
in your gut, while prebiotics are foods that help probiotics thrive.
Foods like yogurt, kimchi, sauerkraut and kefir can help to promote a healthy
balance of bacteria in your digestive system. Research has found that probiotics can help to
reduce glycaemic index and glycaemic load of food. This means they help to lower blood sugar levels.
Foods high in probiotics and prebiotics may also assist with weight management, which is important
when it comes to managing diabetes. Number 12. Exercise
When you move your body, your muscles use glucose from the bloodstream. Thus, exercise
is an excellent way to reduce blood glucose. Exercise is a short-term and a long-term
solution for blood sugar control. In the long term, regular exercise
can lower fasting blood glucose levels and increase insulin sensitivity. Exercise also
increases muscle mass, which helps to further improve insulin sensitivity.
Now, exercise and blood sugar do have some complications.
High-intensity workouts like weight lifting can actually increase blood sugar in the short term,
but help to more effectively balance blood sugar in the long term. So
that's something to be aware of. More gentle exercise shouldn't
increase blood sugar at all. A quick walk after eating is a
great way to prevent blood sugar spikes and naturally reduce glucose levels.
Number 11. Manage Your Carbohydrate Intake Controlling your intake of carbohydrates is
key when it comes to bringing down blood sugar. Foods high in carbohydrates spike blood sugar
levels, so it's important to stick to a diet that is low in processed carbs and refined sugars.
Carbohydrate-heavy diets also impact the pancreas, and can lead to a condition called
pancreatitis. This is a serious condition that can cause damage to the pancreas.
So cut out the bread, pasta, and rice… And eat more of the foods we’ll discuss shortly.
Number 10. Don’t drink alcohol If you want to quickly lower your blood
sugar levels, take a break from alcohol. Alcohol is full of sugar,
which quickly raises blood glucose levels. Drinking in moderation is always better, and if
you’re trying to lower your blood sugar quickly, abstain from alcohol completely for a few weeks.
Too much alcohol can also damage the pancreas and liver.
Number 9. Get Plenty of Chromium Chromium is an essential mineral that
helps to regulate blood sugar levels. Chromium is necessary for the proper
function of insulin, which is crucial for people with diabetes.
By increasing the sensitivity of cells to insulin, chromium helps to control blood sugar balance.
Some other health benefits of chromium include: - Reducing cravings for sugary foods
- Helping to lose weight - Improving heart health
- Promoting healthy cholesterol - And boosting cognitive function
People with diabetes often have low levels of chromium, so increasing
your intake can help to lower your risk. You can get plenty of chromium from foods like:
* grapes * oranges
* brewer's yeast * apples
* tomatoes * beef
* green beans * and brazil nuts
There are also some dietary supplements that contain chromium, but always check in with a
doctor first before taking any supplements. Number 8. Get plenty of Magnesium
Likewise, magnesium is an important mineral that diabetics often don't get enough of.
In some cases, diabetics don't effectively absorb magnesium, further exacerbating the problem.
Magnesium helps to regulate blood sugar levels, and studies have shown that it
can also reduce insulin resistance. Furthermore, magnesium is important
for healthy muscle and nerve function... and helps to regulate blood pressure.
Some of the best food sources of magnesium include:
- Green leafy veggies like spinach and kale - Nuts and seeds such as almonds, cashews,
pumpkin seeds, sunflower seeds, flaxseeds, and chia seeds
- Avocados - Whole grains
like quinoa, brown rice or buckwheat - Legumes like black beans or lentils
- Tofu or tempeh - Fish like salmon or mackerel
- Dark chocolate - Bananas
If you're looking for a supplement, check with your doctor first to make sure it's right for you.
Otherwise, aim to get plenty of magnesium from the foods listed above and you'll be on your way to
better blood sugar balance in no time! Number 7. Reduce Stress
Stress has a huge impact on blood sugar levels. When we are stressed, the body releases
cortisol and other hormones that cause blood glucose to spike.
This can lead to long-term health complications if it continues for prolonged periods of time.
Beyond diabetes, research has associated stress with an increased risk of heart disease.
To reduce stress, try practices like yoga or meditation. Even taking a few
minutes each day to sit and breathe deeply can be incredibly beneficial.
Regular exercise is also known to help reduce stress.
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Now, back to our video… Number 6. Get Quality Sleep
Sleep is crucial for overall well-being, and it's especially important for people with diabetes.
When we don't get enough sleep, our blood sugar levels become unbalanced and this can lead to
a number of long-term health complications. To maximize the benefits of sleep for blood
sugar control, try to stick to a regular sleep schedule as much as possible. This will help your
body to regulate its natural circadian rhythm. Aim to get around 7-8 hours of sleep each
night. If you have trouble sleeping, try relaxation techniques before bed.
In addition, make sure your sleeping environment is dark, comfortable and quiet. Avoid watching
television or working on the computer before bed, and make sure your mattress is supportive.
Number 5. Eat healthy protein throughout the day Protein is an important part of a healthy diet,
and it helps to keep your blood sugar levels balanced.
Eating protein with meals and snacks slows digestion, which in turn helps your body to
regulate how glucose enters the bloodstream. Some examples of healthy protein-rich foods
include beans and legumes, nuts and seeds, lean poultry or fish,
yogurt or cheese, eggs, and edamame. Number 4. Practice Portion control
Eating too much at once can cause a spike in blood glucose levels.
It's important to be aware of the size of your portions and to choose foods
that are low in sugar and high in fiber. Smaller meals eaten more often can help to
keep your blood sugar balanced throughout the day. Aim for three main meals and two snacks each day,
and try not to eat late at night as this can disrupt sleep patterns.
Number 3. Eat plenty of fiber
Fiber is one of the most important components of a healthy diabetic diet.
Fiber slows down absorption of carbohydrates. This slow absorption rate prevents rapid
fluctuations in blood glucose levels. Eating a diet high in fiber can also
help diabetics maintain a healthy weight, as it helps you feel full for longer.
There are two types of dietary fiber: soluble and insoluble. While both are
important for general health, they differ in their effects on blood sugar levels.
Soluble fiber dissolves in water and forms a gel-like substance, which slows down digestion
and prevents spikes in blood sugar. Insoluble fiber remains intact through
the digestive process and helps to move food through the intestines.
To get more fiber... * Include plenty of fruits
and vegetables with each meal. * Eat lentils, black beans,
pinto beans, navy beans, and chickpeas. * Snack on healthy high-fiber snacks
like nuts, seeds and popcorn. * And Swap out refined grains
for whole grains whenever possible. Fiber is key to reducing blood sugar
spikes from food. So, make sure to include fiber-rich plant-foods in every meal.
Number 2. Eat resistant starches Resistant starches are types of
carbohydrates that bypass digestion and instead pass through the small intestine.
These types of starch are slowly digested and absorbed, meaning they
don’t cause a spike in blood sugar levels. As such, resistant starches have been
found to improve insulin sensitivity and reduce symptoms associated with diabetes.
Resistant starches can be found in foods such as green bananas, beans, and lentils.
Bananas are an interesting one. A green banana is high in resistant starch. But as that banana
ripens, the resistant starch is converted into sugar. So, a ripe banana may spike blood sugar,
but a green banana will have the opposite effect. It’s all because of resistant starch.
Number 1. Apple cider vinegar Apple cider vinegar is a popular natural remedy.
Research suggests that the acetic acid in Apple cider vinegar inhibits the production of an
enzyme called alpha-glucosidase, which slows down the digestion and absorption of carbohydrates.
This ultimately leads to a slower rise in blood sugar after eating a
meal and can improve insulin sensitivity. Apple cider vinegar also contains other
beneficial compounds such as polyphenols and acetic acid, both of which reduce
inflammation and improve blood sugar balance. Additionally, apple cider vinegar has been found
to have anti-bacterial properties, which maintain a healthy gut microbiome. This is important for
diabetics because a healthy gut microbiota plays an important role in glucose metabolism.
Add apple cider vinegar to salad dressings or marinades...
Or mix a few drops of apple cider vinegar to a glass of lemon water
first thing in the morning... Right after brushing your teeth.
You shouldn't brush your teeth right after drinking apple cider vinegar. Before is much
better. That's because brushing after drinking apple cider vinegar can erode tooth enamel.
Also, drinking with a bamboo straw is a good idea... to reduce tooth exposure.
There you have it, 14 simple ways to CRUSH high blood sugar.
Drink plenty of water Eat probiotic and prebiotic foods
Exercise Manage Your Carbohydrate Intake
Don’t drink alcohol Get Plenty of Chromium
Get plenty of Magnesium Reduce Stress
Get Quality Sleep Eat healthy protein throughout the day
Practice Portion control Eat plenty of fiber
Eat resistant starches, and Use Apple cider vinegar
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