How to naturally lower blood sugar levels quickly

People with diabetes aren’t the only ones who need to lower their blood sugar levels.

The American Diabetes Association says 1 in 3 American adults has prediabetes, which means their blood glucose (sugar) level is higher than normal but not high enough to be diagnosed with type 2 diabetes. Both conditions are caused by insulin dysregulation, namely insulin resistance.

In healthy people, insulin is the hormone that helps stimulate cells to use the glucose (sugar) in the blood. When cells are constantly exposed to high levels of insulin, they become less sensitive to its effects, resulting in insulin resistance. This leads to a variety of metabolic problems including systemic inflammation. Dietary factors, sedentary lifestyle and stress can all cause blood glucose (sugar) and insulin levels to be chronically elevated, leading to insulin resistance.

Fortunately, this process is often very reversible. Here are four steps to help you lower blood sugar, improve insulin sensitivity, and either reverse or prevent diabetes.

Focus on a balanced, lower glycemic diet.

What and how much you eat is an extremely important factor in maintaining healthy blood sugar levels.

• To help you regulate your insulin levels, limit the total carbohydrates you eat and choose more whole food forms of carbohydrates instead of processed or refined ones. Choose whole grains like steel-cut or rolled oats, brown rice, quinoa and barley instead of flour products like breads, pastas and crackers. Enjoy beans, legumes and starchy vegetables like sweet potatoes and squash. 
• Consume adequate omega-3 fats, which are found in greatest quantities in cold-water fatty fish (salmon, mackerel, herring, tuna, sardines) and plants like flax seed, walnuts, chia seeds and soybeans.
• Choose a high-quality protein at every meal, such as lean meats, omega-3 rich fish, eggs and legumes or beans.
• Consume 35 or more grams of fiber per day.
• Eat meals at regular intervals, every three to five hours, throughout the day, and generally avoid snacking.

Manage stress.

Stress can elevate levels of cortisol, one of our body’s main stress hormones, which can increase blood sugar and insulin levels. Cortisol also increases secretion of leptin, a hormone that plays a role in appetite control. Leptin secretion can reduce satiety and make you feel more hungry.

Get a good sweat at least four days a week.

All exercise is beneficial for overall health and managing blood sugar levels. However, a moderately vigorous effort, such as brisk walking or running, for at least 30-40 minutes four times a week can significantly benefit insulin regulation and blood sugar levels.

Use supplements strategically.

Taking high-quality, well-researched botanical or nutrient supplements can help increase insulin sensitivity and decrease blood sugar levels. As always, consult a qualified health care practitioner before starting any new supplements, especially if you are taking medications. Consider these supplements to help support your better blood sugar regimen:

• Omega-3 fatty acids increase insulin sensitivity.
• Vitamin D counters its deficiency linked to insulin dysfunction.
• Magnesium helps activate insulin receptors
• Alpha lipoic acid increases your body’s use of glucose (blood sugar).
• Cinnamon decreases the rise in glucose (blood sugar) after a meal.

Your blood sugar levels are affected by many things. Some of these things are out of your control — for example, some health conditions can cause high blood sugar (hyperglycemia), or you might have a genetic disposition to develop high blood sugar.

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But in certain cases, your daily health habits can also play a role in your blood sugar levels. “For some people, managing your nutrition, activity level and weight can make a difference,” says diabetes educator Megan Asterino-McGeean, BSN, RN, CDCES.

Asterino-McGeean explains which lifestyle changes can help lower blood sugar without medication — and when you’ll need to turn to your healthcare provider for help.

People living with certain health conditions, such as the autoimmune disorder Type 1 diabetes, can’t lower their blood sugar naturally.

With Type 1 diabetes, your pancreas doesn’t make insulin, a hormone that helps regulate your blood sugar levels. After being diagnosed with Type 1 diabetes, you need insulin injections or insulin pump therapy for the rest of your life in order to stay alive.

But if you’re diagnosed with Type 2 diabetes or prediabetes — meaning, you’re at risk of developing Type 2 diabetes — you can try to lower your blood sugar using natural methods.

Here are seven effective strategiesAsterino-McGeean recommends if you fall into the latter category:

Leave sugary beverages on the shelf

Sugar-sweetened beverages are a one-way ticket to high blood sugar. Eliminating or drinking fewer of them can lower blood sugar, as well as helps with weight loss and maintenance, says Asterino-McGeean. “Save soda pop and juice for when you need to treat low blood sugar.”

Drinks high in sugar include:

• Energy drinks.
• Fruit-flavored drinks or drinks made from powder mixes.
• Juice.
• Soda and other carbonated soft drinks.
• Sports drinks.
• Certain coffee drinks.
• Sweet tea.

Be carb smart

Although Asterino-McGeean says that carbs aren’t “bad,” they do affect blood sugar levels. “Our blood sugars mimic our carbohydrate intake. Eating too many carbs increases sugar levels. That’s why consistency is key.”

Asterino-McGeean recommends eating similarly portioned carbs at each meal. Depending on your meal plan, you may also have to reduce the overall amount of carbs you eat throughout the day. “Be choosy. Nutrient-dense, high-fiber, complex carbs are a better everyday choice than simple processed carbs,” she adds. “Processed carbs don’t occur naturally and tend to be located in the middle of the grocery store.”

Examples of better carb choices include:

• Beans and lentils.
• Berries and fruits.
• Greek yogurt.
• Sweet potatoes.
• Whole grains.

Not sure where to start? Asterino-McGeean recommends enlisting a dietitian to guide you. “Everyone’s needs are different. You may have other nutrition concerns in addition to managing high blood sugar or diabetes. A dietitian can help you individualize an eating plan, make adjustments and set realistic goals.”

Eat balanced meals

“Your carbohydrates need a chaperone. Eat them with other foods like non-starchy vegetables and lean protein,” advises Asterino-McGeean. “These foods won’t raise your sugar as high as some carbohydrates will.”

Get moving

The less you move, the higher your blood sugar tends to be, says Asterino-McGeean. Exercise is also one of the best things you can do for your overall health, mood and metabolic rate.

“It’s important to be active, but that can be tricky depending on your lifestyle or any health conditions you have,” she adds. “So aim to move more than yesterday. If that’s all you can do, it still counts.”

The American Diabetes Association suggests starting with about 30 minutes of cardio or aerobic exercise three times a week and working up to five times a week. “If you can’t do 30 minutes at a time, focus on five- or 10-minute increments instead. Try that once a day. Move up to twice and then three times each day when you can tolerate more.”

Asterino-McGeean recommends beginning with cardio, such as walking briskly, with a dash of resistance training and strength exercises. “If you’re starting a new exercise routine, talk with your provider, physical therapist or trainer first to make sure you’re doing it safely.”

Bust your stress

Because stress impacts blood sugar, it’s important to find ways to cope, such as hobbies, exercise or talk therapy. And steer clear of coping mechanisms that negatively affect your blood sugar, like overeating or drinking alcohol.

Be a glucose detective

If you’ve been diagnosed with diabetes or prediabetes, monitoring your sugar levels can help you problem-solve when you have a blood sugar spike. It can also shine a light on your overall blood sugar trends and their causes.

Use a glucometer (blood sugar monitor) to make sure you’re in the targeted range your healthcare provider recommends. Asterino-McGeean says to check with your insurance to see if these monitors are covered. “You can also buy inexpensive ones over the counter at most grocery stores and pharmacies,” she adds.

Quit smoking

Nicotine raises blood sugar because it affects how your body responds to insulin. And smoking causes inflammation, which can also raise blood sugar, explains Asterino-McGeean. “It’s a double whammy. If you have high blood sugar and you smoke, you have double the risk for complications.”

Natural remedies to lower blood sugar that need more evidence

Asterino-McGeean says to be careful about natural remedies promising to lower blood sugar. “Unfortunately, when you read into a lot of them, there’s no research backing their effectiveness and safety,” she notes. “Plus, it can be dangerous to take supplements or herbals said to lower sugar when you’re on diabetes medications. Talk to your provider before starting any medications or natural remedies to be safe.”

What if home remedies to lower blood sugar don’t work?

When attempting to lower your blood sugar naturally, take the long view. “You are talking about a lifestyle change, not a quick fix,” says Asterino-McGeean. “It may take a few weeks or months to see results.” 

What if you’ve been trying home remedies to lower blood sugar for a few months, and your blood sugar levels still won’t budge? Asterino-McGeean says you should also schedule an appointment with your doctor. “At this point, it’s time for a conversation with your healthcare provider to see what’s going on and discuss your options. Together, you and your doctor can determine the next steps in caring for your health.”

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