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.
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.