Natural hormone balance

How to naturally lower blood sugar levels without medication.

According to the U.S. Department of Health and Human Services, 9.4 percent of U.S. adults have diabetes, and another 33.9 percent have a condition called pre-diabetes, which occurs when blood sugar levels are slightly elevated but not high enough to reach diagnostic criteria for diabetes. Insulin resistance is another name for pre-diabetes. Unfortunately, insulin resistance can develop into full-blown type 2 diabetes. However, there are steps you can take to lower your blood sugar levels and stay within a healthy range. I am going to share some ways about how to naturally lower blood sugar levels with no medication.

 

Take a Cinnamon Supplement

Adding a cinnamon supplement to your diet could reduce your blood sugar levels. In 2006, researchers for the Journal of the International Society of Sports Nutrition found that when individuals with pre-diabetes took a cinnamon supplement for 12 weeks, their fasting blood sugar levels decreased significantly.
A 2009 study in the European Journal of Applied Physiology found similar results among normal-weight study participants. After supplementing with cinnamon, their blood sugar levels were lower following an oral glucose tolerance test. If you want to see these same results, it is essential to be consistent with cinnamon supplementation, as the study authors found these effects reversed after the participants discontinued cinnamon supplementation

 

Make Sleep a Priority

Sleep can have an impact on blood sugar levels. A 2014 study in BMJ Open found that individuals who slept six to eight hours per night and had a high-quality sleep were less likely to have high fasting blood sugar levels.
A 2015 study in Diabetes Care associated sleep duration with a reduced risk of diabetes. The study results indicated that individuals who slept seven to eight hours per night had the lowest risk of developing type 2 diabetes. Limit bedroom distractions such as cell phones and television shows, and ensure that you maintain an early enough bedtime to get a full night’s sleep, and you might find that your blood sugar levels stay within a healthy range.

 

 

Choose High-Fiber Foods

Dietary fiber can reduce blood sugar levels. In a 2017 study published in the FASEB Journal, subjects consumed either a muffin made from refined wheat flour or a muffin containing a fiber supplement. Results showed that consumption of the fiber significantly reduced blood sugar levels after eating, compared to eating the standard wheat flour muffin.

Dietary fiber could even reduce blood sugar levels enough to prevent type 2 diabetes. A 2014 study in the European Journal of Epidemiology found associated total dietary fiber intake with a reduced risk of developing type 2 diabetes. Dietary fiber decreased the likelihood of diabetes by 19 percent, and every 2-gram increase in daily cereal fiber intake reduced risk by 6 percent.

 

Do Some High-Intensity Interval Training

High-intensity interval training can help to lower your blood sugar. In 2015, researchers for Obesity Reviews analyzed the results of multiple studies concerned with the relationship between interval training and blood sugar regulation. They found that interval training reduced insulin resistance and average blood sugar levels. Interval training was especially helpful for people with elevated blood sugar levels; among people who had type 2 diabetes or were at risk for it, high-intensity interval training reduced fasting blood sugar levels.
High-intensity interval training is a workout in which you alternate periods of intense exercise with recovery periods. For instance, you could sprint for 30 seconds, recover with five minutes of jogging, and then do another sprint, completing this cycle five to six times.
 

Fill Up on Protein

Following a protein-rich diet could also reduce your blood sugar levels. In 2016, researchers for BMJ Open Diabetes studied the impact of a high-protein diet versus a high carbohydrate diet in people with pre-diabetes. They found that after six months of dieting, blood glucose levels returned to a healthy range for 100 percent of individuals on the high-protein diet, whereas blood sugar levels dropped to the normal range in only one-third of individuals on the high-carbohydrate diet.
A 2015 study in the International Journal of Obesity found that when overweight or obese adolescents consumed a high-protein breakfast, they had better blood sugar control over the course of the day compared to adolescents who consumed an average amount of protein at the start of their day. Specifically, the high-protein breakfast resulted in less fluctuation in blood sugar levels after eating.
Increasing your protein intake could keep your blood sugar stable and even reduce elevated blood sugar levels to prevent you from developing diabetes.

Summary

Try the strategies discussed here, and you can keep your blood sugar in a healthy range so that you do not develop type 2 diabetes or have to take expensive medications to reduce your blood sugar levels.

 

Have you been diagnosed with insulin resistance or diabetes?

Try some of these changes and let me know what your results were in the comments below.
 

 

 

 

 

 

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10 Comments

  1. Tony Spagnolia says:

    Hi there,

    I am interested in an example of a cinnamon supplement. Do you have a recommendation for a cinnamon supplement that will work best for lowering blood sugar levels? I am also interested in any fiber supplements. Is soluble or dietary fiber the type we need to take to lower blood sugar levels. Any fiber supplements you could recommend would be greatly appreciated.

    Thanks,

    Tony

    1. admin says:

      Hi Tony, Benefiber is the fiber supplement I like the best. It has no taste and you can add it to any hot or cold beverage including coffee. It will not get thick like other powdered fiber supplements so you can sip it if necessary. My favorite cinnamon supplement is Natures Bounty. They make a plain cinnamon supplement and one that has a combination of  cinnamon and Chromium. Chromium will also help to regulate blood sugar levels.

  2. Jucing Fan says:

    I’m glad I cam across this, it’s actually very timely cause my dad just got diagnosed with a type 2 diabetes.

    It’ll be a total lifestyle change but it’s good to know that there are ways to naturally lower your blood sugar levels without medication such as Metformin.

    Perhaps a good Cinnamon Supplement will do the trick in addition to his low carb diet.

    Thanks so much for these info!

    1. admin says:

      Hi,

      Cinnamon would definitely be a good thing for your dad to try .Show him the rest of these tips as well. Hopefully he can stay off of medication with  dietary and lifestyle changes.

  3. Matiss says:

    Hey!

    To my surprise, I had no idea so many people are ailing with diabetes in US. On the other hand though, it’s probably no surprise knowing that pretty much every type of candy, chocolate and other sweets are filled with High Fructose Corn Syrup. A sweet you’re having might have that substance and you might not even know it as food industry is not stupid. They’ve come up with like 10 different names for essentially this same substance.
    For those, who do not know High Fructose Corn Syrup is one of the prime reasons of causing obesity and diabetes.

    Oh, yeah, and then there are hydrogenated oils. Those are to be found in pretty much every single processed food out there. And you’ve guessed it, one of the main diseases it causes is diabetes.
    Furthermore, people often times don’t even know that hydrogenated oils are those same trans-fat. Again, food industry came up with a different name so people would not avoid eating it.

    I have a grandpa, who also have type 2 diabetes. He’s been using margarine his whole life each day, every day.

    Nonetheless, I love these kinds of articles! Very informative, very straight to the point. Cinnamon was something I hadn’t heard before!

    Have a Great Day!
    Cheers!
    Matiss

    1. admin says:

      Hi Matiss,

      Thank you for insight and stopping by. I am glad that you enjoyed the article.

  4. GSKROHN says:

    I will say that the higher intake in fiber helps tremendously, my godfather suffers from high sugar levels due to diabetes. I introduced him to reversing diabetes by Dr Neil Bernard and he implements a vegan diet high in fiber for his patients and it helps tremendously. After reading about this my godfather gave the high fiber diet and try and after just a couple of days he was feeling amazing. It has been 6 months and he no longer needs insulin to survive.

    1. admin says:

      Hi,

      Thank you for sharing your godfathers story. Almost everyone benefits from high fiber intake even if they are not diabetic.

  5. lynnsamuelson says:

    It’s alarming how many people either have or are at risk for developing Type 2 diabetes. I’d never heard of cinnamon supplements and was wondering if eating foods containing cinnamon would work or if a supplement has any distinct advantages. Also you didn’t mention something that surprised me and that is eliminating or greatly reducing sugar from one’s diet. Isn’t a diet high in sugar one of the risk factors in developing diabetes?

    1. admin says:

      Hi Lynn.

      Adding 1/2 1 teaspoon per day of cinnamon spice to food such as oatmeal.foods can also be beneficial. Unfortunately it seems like most foods that contain cinnamon are also high in sugar. I f you are going to use a cinnamon spice powder it is best to use cassia cinnamon which is different than the cinnamon found in the baking section of commercial chain grocery stores.

      Eliminating or greatly reducing sugar intake is another great way to prevent developing diabetes.The best way to do that is to avoid processed foods as they tend to contain hidden sources of sugar. You can read more about that here How to reduce sugar cravings with easy lifestyle changes

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