How to lower blood sugar naturally
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Natural Methods to Lower Blood Sugar
Managing blood sugar levels is crucial for individuals with diabetes or those at risk of developing the condition. Several natural methods have been researched and shown to be effective in lowering blood sugar levels. This article synthesizes findings from multiple studies to provide a comprehensive overview of these natural interventions.
High-Fiber Diets for Blood Sugar Control
Benefits of High-Fiber Diets
High-fiber diets, particularly those composed of low-glycemic index (GI) foods, have been shown to significantly improve blood glucose control. A study involving type 1 diabetic patients demonstrated that a high-fiber diet not only reduced mean daily blood glucose concentrations but also decreased the number of hypoglycemic events1. Similarly, a systematic review and meta-analysis found that low-GI diets effectively reduced glycated hemoglobin (HbA1c) and fasting glucose levels, making them beneficial for both type 1 and type 2 diabetes5.
Flavonoids and Blood Sugar Management
Role of Flavonoids
Flavonoids, which are abundant in various plant parts such as roots, stems, leaves, flowers, and fruits, have been identified as potent agents in managing type 2 diabetes mellitus (T2DM). These compounds exhibit multiple beneficial activities, including hypoglycemic, lipid-lowering, anti-oxidative, and anti-inflammatory effects. Research indicates that flavonoids can ameliorate T2DM and its complications by regulating glucose and lipid metabolism and managing insulin resistance2.
Herbal Supplements: Saffron, Fenugreek, and Cinnamon
Efficacy of Saffron and Fenugreek
A systematic review and meta-analysis highlighted the effectiveness of saffron and fenugreek in lowering blood glucose levels. Fenugreek was particularly effective in reducing fasting blood glucose (FBG), postprandial blood glucose (PPBG), and HbA1c levels. Saffron supplementation also showed a reduction in FBG and HbA1c, although to a lesser extent4.
Impact of Cinnamon
Cinnamon has been shown to mimic insulin activity, thereby enhancing glucose uptake and improving fasting plasma glucose (FPG) levels. A clinical trial involving type 2 diabetic patients revealed that cinnamon supplementation significantly improved FPG and reduced anthropometric measurements such as body weight and BMI8.
Functional Foods: Honey and Yogurt
Honey's Blood Sugar-Lowering Properties
Natural honey, particularly when fortified with specific plant extracts, has demonstrated significant blood sugar-lowering effects. A study found that green walnut honey significantly decreased morning blood sugar levels in healthy individuals. This suggests that the active ingredients in green walnut can effectively lower blood sugar3. Another study compared the effects of honey with dextrose and sucrose, finding that honey caused a lower rise in plasma glucose levels in diabetic patients10.
Yogurt Fortified with Honey
In a double-blind study, yogurt fortified with honey from bees fed on various plant extracts was tested for its impact on blood sugar levels. The study concluded that green walnut honey had a significant effect on lowering blood sugar levels, while other types of honey showed no significant change3.
Curcuminoids and Blood Sugar Reduction
Mechanisms of Curcuminoids
Curcuminoids, derived from turmeric, have been found to lower blood glucose levels by decreasing serum free fatty acids (FFAs) and promoting fatty acid oxidation. A double-blind, placebo-controlled trial involving type 2 diabetic patients showed that curcuminoids significantly decreased fasting blood glucose, HbA1c, and insulin resistance index (HOMA-IR)9.
Conclusion
Incorporating natural methods such as high-fiber diets, flavonoids, herbal supplements like saffron, fenugreek, and cinnamon, as well as functional foods like honey and yogurt, can effectively lower blood sugar levels. These interventions offer promising alternatives or complements to conventional diabetes treatments, providing a holistic approach to managing blood glucose levels naturally.
Sources and full results
Most relevant research papers on this topic
Long-term dietary treatment with increased amounts of fiber-rich low-glycemic index natural foods improves blood glucose control and reduces the number of hypoglycemic events in type 1 diabetic patients.
A long-term high-fiber diet composed of natural foods is feasible and improves blood glucose control and reduces the number of hypoglycemic events in type 1 diabetic patients compared to a low-fiber diet.
RCT
Highly CitedFlavonoids improve type 2 diabetes mellitus and its complications: a review
Flavonoids show potential benefits in improving type 2 diabetes and its complications through anti-oxidation, anti-inflammatory action, glucose and lipid metabolism regulation, and insulin resistance management.
Functional Yogurt Fortified with Honey Produced by Feeding Bees Natural Plant Extracts for Controlling Human Blood Sugar Level
Green walnut honey, produced by bees fed on natural plant extracts, significantly decreases blood sugar levels in humans when added to yogurt.
Non-RCT
Rigorous JournalEffect of saffron and fenugreek on lowering blood glucose: A systematic review with meta‐analysis
Saffron and fenugreek can reduce fasting, postprandial, and HbA1c blood glucose levels, but further high-quality studies are needed to confirm their clinical efficacy.
Meta-AnalysisLow-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis.
Low-glycemic index diets may improve blood glucose control and reduce body weight in people with prediabetes or diabetes.
Meta-Analysis
Very Rigorous JournalHighly CitedReduction of blood glucose by plant extracts and their use in the treatment of diabetes mellitus; discrepancies in effectiveness between animal and human studies.
Plant extracts show potential in lowering blood glucose in diabetes patients, but more systematic, coordinated international efforts are needed to confirm their effectiveness in humans.
Systematic ReviewA comparative evaluation of some blood sugar lowering agents of plant origin.
A. indica leaf extract has the most potent blood sugar-lowering activity among medicinal plants, followed by C. roseus, G. sylvestre, and O. sanctum.
Non-RCT
Animal StudyHighly CitedEffect of cinnamon on blood sugar and anthropometric measurement in type two diabetes patients
Cinnamon supplementation significantly improves fasting blood sugar levels and reduces anthropometric measurements in type II diabetes patients.
RCTCurcuminoids exert glucose-lowering effect in type 2 diabetes by decreasing serum free fatty acids: a double-blind, placebo-controlled trial.
Curcuminoids have a glucose-lowering effect in type 2 diabetes patients, partially due to decreased serum free fatty acids, which may result from promoting fatty acid oxidation and utilization.
RCTRigorous JournalHighly CitedNatural honey lowers plasma glucose, C-reactive protein, homocysteine, and blood lipids in healthy, diabetic, and hyperlipidemic subjects: comparison with dextrose and sucrose.
Natural honey lowers blood lipids and cholesterol levels in healthy, diabetic, and hyperlipidemic individuals, while artificial honey increases them.
Highly Cited