15 Easy Ways to Lower Your Blood Sugar Naturally

Keeping your blood sugar at a healthy level is important for your body and overall health. High blood sugar can make you feel tired, affect your mood, and lower your energy. Over time, it can also increase the risk of heart problems, vision issues, diabetes, and kidney disease.

The good news is that you can lower your blood sugar naturally by making small changes in your daily habits. Simple things like choosing the right foods, eating at the right time, and staying active can help a lot. Below are 15 easy and natural ways to help control blood sugar.

Eat Carbohydrates Last

The order in which you eat food can affect your blood sugar. Studies show that eating carbohydrates after vegetables helps keep blood sugar lower after meals.

Start your meal with vegetables, then eat protein foods like eggs, fish, or meat. After that, eat foods with fats like oils. Eat whole grains next, and sugary or sweet foods last. This helps slow how fast sugar enters your blood.

Eat More Soluble Fiber

Soluble fiber mixes with water and slows digestion. This helps prevent a quick rise in blood sugar after eating.

Foods high in soluble fiber include apples, avocados, beans, Brussels sprouts, lentils, nuts, peas, and seeds. Eating these foods often can help control blood sugar and improve digestion.

Try Intermittent Fasting

Intermittent fasting means eating during certain hours and not eating during others. Research shows this can help lower blood sugar and cholesterol levels.

Some studies suggest eating more food earlier in the day, such as at breakfast and lunch, and having a smaller dinner before 6:00 p.m.

Choose Whole Grains Instead of Refined Grains

Whole grains break down slowly in the body and help keep blood sugar steady. Refined grains break down quickly and cause blood sugar to rise fast.

Eating whole grains also lowers the risk of type 2 diabetes. Examples include barley, brown rice, buckwheat, oats, popcorn, quinoa, and wild rice.

Walk After Meals

Walking after eating helps your body use sugar for energy. This lowers blood sugar without needing extra insulin.

Even a short walk helps. If you cannot walk, standing or moving lightly after meals can still reduce blood sugar levels.

Do Strength Exercises

Strength exercises help your body use sugar better. Research shows that doing these exercises before meals can lower blood sugar after eating, especially in people with prediabetes or obesity.

Exercising after meals also helps lower blood sugar. Building muscle helps your body handle sugar better over time.

Eat More Pulses

Pulses include beans, lentils, peas, and chickpeas. They contain protein and fiber, which help slow digestion and keep blood sugar steady.

Studies show that eating more pulses helps improve blood sugar levels, body weight, and fat levels in the blood. Eating more plant-based foods also lowers the risk of diabetes.

Eat a Protein Rich Breakfast

Eating more protein at breakfast helps keep blood sugar steady during the day. Protein slows digestion and reduces blood sugar spikes.

Research shows that high-protein breakfasts cause smaller rises in blood sugar than low-protein breakfasts.

Eat More Avocados

Avocados contain healthy fats, fiber, vitamins, and minerals. These help slow sugar absorption and keep blood sugar balanced.

People who eat avocados regularly are less likely to develop type 2 diabetes.

Use a Continuous Glucose Monitor

A continuous glucose monitor helps track blood sugar levels throughout the day. It uses a small sensor placed on the arm and connects to a phone app.

These devices help people understand how food and activity affect their blood sugar and make better choices.

Eat More Fermented Foods

Fermented foods are made using natural bacteria or yeast. Examples include kefir, kombucha, sauerkraut, tempeh, natto, miso, kimchi, and sourdough bread.

These foods help digestion, slow sugar absorption, lower blood sugar after meals, and reduce swelling in the body.

Reduce Added Sugar

Added sugar is sugar put into foods to make them sweet. It raises blood sugar very quickly.

Eating too much added sugar increases the risk of diabetes, heart disease, weight gain, high blood pressure, memory problems, and some cancers.

The American Heart Association suggests no more than 25 grams per day for women and 36 grams per day for men.

Take Apple Cider Vinegar

Apple cider vinegar may help control blood sugar and fat levels in people with type 2 diabetes.

Studies show that about 30 milliliters per day may also help lower blood pressure. It is usually taken before meals or before bedtime, mixed with water.

Get Enough Vitamin D

Low vitamin D levels can make it harder to control blood sugar.

However, too much vitamin D can be harmful and may damage the kidneys and bones. Research shows that vitamin D supplements help improve blood sugar control in people who have low vitamin D levels.

Drink Enough Water

Drinking enough water helps your body work better and supports blood sugar control.

Studies show that people who drink more water have a lower risk of type 2 diabetes. Drinking water before meals can also help people eat less, lose weight, and lower bad cholesterol.

Conclusion

Lowering blood sugar naturally does not have to be hard. Small daily habits like eating more fiber, moving your body, drinking enough water, and choosing healthy foods can make a big difference. When done regularly, these simple steps can help improve health, increase energy, and lower the risk of serious health problems.