Lowering your blood sugar is important to avoid pre-diabetes, diabetes, insulin resistance and overweight issues. Lowering your blood sugar naturally keeps your health vital and strong.
Reduce Blood Sugar Naturally
Here’s how it works: You eat something and the stomach and intestines breaks the food down into glucose. The cells need glucose for energy, but for the cells to be able to use glucose they also need insulin which the pancreas emits in the response to glucose.
The body, however, can become resistant to using the insulin if there are certain factors occurring, in particular excess fat. So the glucose stays in the blood, which makes the pancreas secrete more insulin. Eventually the pancreas gets tired, very tired and gives up. That’s when pre-diabetes becomes diabetes. What a bummer.
Keeping glucose sugar levels balanced also helps promote weight loss as having low blood sugar (hypoglycemia) will trigger binge eating, which causes the rebound effect of high blood sugar or glucose. The body will rapidly store this high blood sugar as fat.
With a few tricks up your sleeve, you can easily control your glucose levels and avoid more serious health problems.
Ready? Read on!
Note: In 2007 my health care provider said I had metabolic syndrome and was prediabetic. I gave myself 6 months to turn it around naturally and, if not successful, I was going to go with allopathic medicines. This lens shares what I did to turn it around permanently. These are tools that helped me but are not meant to replace the care of your medical provider.
All About High Blood Sugar
Hyperglycemia versus hypoglycemia
High blood sugar is called hyperglycemia versus low level blood sugar which is called hypoglycemia.
Blood sugar levels are considered high when they’re above 110 mg/dl first thing in the morning (assuming you weren’t midnight snacking). You can get a simple kit to monitor your blood sugar and find out what foods might be affecting you negatively and what your fasting blood glucose level is.
Besides high blood sugar making you feel wonky, it can negatively affect many organs over a longer period of time.
Hyperglycemia can cause damage to the vessels that supply blood to vital organs, which can increase the risk of heart disease and stroke, kidney disease, vision problems, and nerve problems.
In this lens, natural solutions to balancing or lowering blood sugar are listed in the orange boxes, with explanations following. These are tried and true solutions and extremely powerful.
Blood Sugar Level Chart
Order a Glucose Monitor
Do you know where your blood sugar should be? Here are some ranges (but always check with your health provider as well):
Before breakfast, your levels should be between 80 and 120. This is considered to be a healthy range.
Before meals your levels should also be between 80 and 120.
Two hours after you eat meals, your levels should be 170 or less
Before you go to bed, it is ideal to be between 100 and 140.
While fasting, it is ideal that you stay in the 70 to 100 range.
Your Muscles Are Glucose Burners
Burn, Baby, Burn!
If Americans are the biggest consumers in the world, muscles are the glucose consumer equivalent. Getting physically active is one of the easiest ways to use up glucose and “force” the body out of insulin resistance. Exercise vigorously for 20-30 minutes a day to get optimal benefits.
No Highs or Lows: Keep Your Blood Sugar Even
Eat small amounts throughout the day
The body does much better eating smaller amounts of food, more often throughout the day. It’s easier on the intestines, the pancreas, and the digestive enzymes.
Depending on your caloric intake you could eat 4-6 meals, of 400-600 calories each. Eat at least every four hours.
Also increase your water. Being chronically dehydrated is hard on the blood, the carrier of not only the blood sugar but also insulin itself.
Lower Blood Sugar by Getting Rid of Belly Fat
Belly Fat, Stress, and Insulin Resistance
Belly fat increases heart disease and insulin resistance. It is particularly hard to get rid of by women in their menopause years. Insulin resistance means that the blood sugar stays in the blood instead of getting into the tissue cells.
Belly fat can increase dramatically under acute and chronic high stress because of the hormone release of cortisol from the adrenals. Exercise helps reduce stress levels as does massage, meditation, yoga, relaxing baths, etc.
The recommended waist measurement for men is less than 40 inches and for women, less than 35 inches.
Check out this fabulous homeopathic remedy for burning off belly fat. The following two books are excellent for targeting belly fat.
The Power of Chia Seeds for Lowering Blood Sugar
A Chia Seed Recipe for Your Optimal Health
The following recipe is a fantastic way to start the day. Chia Seeds are a super food when it comes to health benefits. Along with balancing your blood sugar, it will keep your blood sugar from spiking throughout the day. Chia is high in fiber, protein, boron and magnesium. It’s also great for weight loss, your thyroid (which can affect your pancreas, if it’s not healthy) and intestinal regularity. You can throw 2 T of Chia in a smoothie but the following recipe makes a fantastic start to your day and takes just minutes to prepare. Chia Seeds are odorless and have no taste so plan on adding nuts and dried fruit to give the following a great flavor!
Pour about 1/2 Cup of boiling water over 2 Tablespoons of Chia Seeds and 2 Tablespoons of Hemp Seeds and let sit for 3-4 minutes.
Add 1 teaspoon coconut oil, coconut flakes, raw nuts such as cashews, dried fruit, yogurt and fresh fruit.
Lower Blood Sugar by Eating Low Glycemic Foods
Choosing the right foods can significantly lower your blood sugar
The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar-the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. Below is just a small list of foods to give you an idea of low, medium and high GI. Stick to low and medium to keep your blood sugar down.
Less Than 50
- Artichoke <15
- Asparagus <15
- Avocado < 15
- Broccoli <15
- Cauliflower <15
- Celery <15
- Cucumber <15
- Eggplant <15
- Green beans <15
- Lettuce, all varieties <15
- Low-fat yogurt, artificially sweetened <15
- Peanuts <15
- Peppers, all varieties <15
- Snow peas <15
- Spinach <15
50 to 70
- Canned kidney beans 52
- Kiwifruit 52
- Orange juice, not from concentrate 52
- Banana 53
- Sweet potato 54
- Brown Rice 55
- Linguine 55
- Popcorn 55
- Sweet corn 55
- Muesli 56
- Bagel 72
- Corn chips 72
- Watermelon 72
- Honey 73
- Mashed potatoes 73
- Bread stuffing mix 74
- Cheerios 74
- Cream of Wheat, instant 74
- Graham crackers 74
- Doughnuts 75
- French fries 76
- Frozen waffles 76
- Pretzels 81
- Rice cakes 82
Lower Blood Sugar With The Right Sweets
Stevia, Agave and Xylitol
Refined sugar and corn syrup dramatically increase your blood sugar, forcing the pancreas to secrete large amounts of insulin. The insulin tells the body to remove blood sugar fast (where it is stored as fat) which then causes a dramatic drop in blood sugar. Eventually the pancreas can’t create insulin (diabetes) or the body becomes insulin resistant (like the boy who called wolf, too many times).
Read food labels…many foods have added sugars and corn syrup. The less processed your foods the better to avoid these traps.
There are sweeteners that can be used that don’t dramatically increase the blood glucose level. Some have additional health benefits as well.
Food Combinations that Can Lower Blood Sugar
Fiber and Protein to Lower Your Blood Sugar
Foods that quickly raise the blood sugar levels are refined foods, primarily white sugar and flour. But any food that converts rapidly into glucose will cause a sudden leap in glucose or blood sugar levels including juice, and refined breakfast cereals.
Which brings us to the first food friend:
Fiber: Eat foods high in fiber including apples, oatmeal, whole, unrefined grains, bulky vegetables, nuts and seeds. Take a digestive aid such as Zypan (made by Standard Process), if your digestive system has a hard time digesting lots of fiber and wants to make gas instead.
Protein: If you just can’t resist that Krispy Kreme donut, eat it with a slice of cheese or a hardboiled egg. The protein will slow the breakdown of the carbohydrates into glucose. Not recommended for cheating every day, but it can help you cheat occasionally!
Metabolic Syndrome and How It Relates to Your Blood Sugar
A precursor to insulin resistance
Lots have been written about cholesterol and its effect on the blood vessels, if certain cholesterol is too high (while others are too low). HDL is the “good” cholesterol and triglycerides are the bad.
High cholesterol (of the bad sort) is part of a group of symptoms that together have been labeled metabolic syndrome. This condition is the precursor to heart disease and a host of other problems including diabetes.
Technically speaking, getting your cholesterol in right balance doesn’t really lower your blood sugar levels. It does speak to overall improved health and less likelihood of becoming insulin resistant (which does affect high blood sugar).
Chinese tonic herbs are very beneficial for helping the body to come into balance. Two in particular are “kings” when it comes to health benefits for the body including balancing cholesterol.
The Link Between High Blood Sugar and the Thyroid
Your Doctor Won’t Tell You This
There is a link between your thyroid and your pancreas. If your thyroid is not working properly, it can create a pancreatic imbalance which leads to insulin resistance in the body.
Get it checked and get the thyroid balanced. Women, as they age, seem to lose more of their thyroid capability.
A reader’s tip is to find a chiropractor who is a “functional endrochronologist.” They specialize in helping thyroid and pancreatic issues.
How to Lower Your Blood Sugar FAST
Two amazing plants to help you with blood sugar stabilizing
Two food/dietary supplements are stand out helpers in improving blood sugar levels.
Salacia: This aryuvedic herb from India helps normalize blood sugar and insulin levels, and supports healthy blood lipids. Salacia contains two potent alpha-glucosidase inhibitors that may help regulate carbohydrate-metabolic imbalances. Salacia will bring down glucose levels within 20 minutes after taking. It’s best to use this super helper as needed versus every day. Salacia can be ordered from Amazon.
Cinnamon: This wonderful tasting spice has been shown to lower fasting blood sugar levels AND balance cholesterol levels. A fabulous two-fer! Cinnamon is recommended at amounts of 1 gram a day and if taken for 40 days will continue to promote benefits for an additional 20 days. One delicious way to take cinnamon is to make tea with cinnamon sticks (boiling 2-3 sticks in 4 cups of water for 20 minutes). Or just add it to oatmeal, smoothies, or cinnamon toast (use whole grain bread such as Ezekiel and one of the recommended sweeteners above). Cinnamon capsules can be be ordered on Amazon.