How to lower your blood sugar
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These studies suggest that lowering blood sugar can be achieved through low-glycemic index diets, high-fiber diets, aerobic walking exercise, certain medicinal plants and supplements, and substituting glycemic sugars with inulin or oligofructose.
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Effective Strategies to Lower Blood Sugar Levels
Managing blood sugar levels is crucial for individuals with diabetes or prediabetes. Various strategies, including dietary modifications, physical activity, and the use of certain supplements, have been shown to effectively lower blood sugar levels. This article synthesizes the latest research on these methods.
Low-Glycemic Index Diets
Benefits of Low-Glycemic Index Foods
Low-glycemic index (GI) diets are effective in reducing postprandial glycemia, leading to more stable blood glucose levels. Studies have shown that low-GI diets significantly reduce glycated hemoglobin (HbA1c) and fasting glucose levels, which are critical markers of long-term blood sugar control . These diets also contribute to weight loss, which further aids in glycemic control.
Long-Term Feasibility and Effectiveness
For individuals with type 1 diabetes, a high-fiber, low-GI diet composed of natural foodstuffs has been shown to improve glycemic control and reduce the number of hypoglycemic events over a 24-week period. This suggests that such diets are not only effective but also sustainable in the long term.
Physical Activity
Aerobic Exercise
Aerobic exercise, such as walking, has been proven to lower blood glucose levels in individuals with type 2 diabetes. Regular aerobic exercise, performed at moderate to vigorous intensity for 15-60 minutes per session, can significantly reduce various glucose indicators, including HbA1c and fasting glucose. This form of exercise is accessible and can be easily incorporated into daily routines.
Integrated Lifestyle Programs
Programs that combine low-GI diets with increased physical activity and systematic self-monitoring of blood glucose have shown promising results. One study found that such an integrated approach led to significant improvements in HbA1c levels and overall psychological well-being in adults with type 2 diabetes.
Herbal Supplements
Fenugreek and Saffron
Herbal supplements like fenugreek and saffron have been shown to lower blood glucose levels. Fenugreek, in particular, has been effective in reducing fasting blood glucose, postprandial blood glucose, and HbA1c levels. Saffron supplementation also showed a reduction in fasting blood glucose and HbA1c, although further high-quality studies are needed to confirm these findings.
Cinnamon
Cinnamon has insulin-mimicking properties that help improve fasting plasma glucose levels and reduce body weight and BMI in individuals with type 2 diabetes. A study demonstrated that a daily intake of 2 grams of cinnamon significantly improved fasting plasma glucose levels and anthropometric measurements over four weeks.
Polyphenol-Rich Foods
Apple and Blackcurrant Polyphenols
Polyphenol-rich foods, such as apple and blackcurrant, can reduce postprandial blood glucose levels. A study found that drinks containing these polyphenols significantly lowered postprandial glucose and insulin levels, suggesting that they inhibit intestinal glucose transport.
Inulin-Type Fructans
Replacing glycemic carbohydrates with inulin-type fructans from chicory can also reduce postprandial blood glucose and insulin responses. Foods with reduced sugar content, supplemented with inulin or oligofructose, showed a significant decrease in postprandial glycemia and insulinemia.
Conclusion
Lowering blood sugar levels can be effectively achieved through a combination of low-glycemic index diets, regular aerobic exercise, and the use of specific herbal supplements. These strategies not only improve glycemic control but also contribute to overall health and well-being. Adopting these methods can help individuals manage their blood sugar levels more effectively and reduce the risk of diabetes-related complications.
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