Type 2 diabetes has become a worldwide epidemic. But did you know that it is not only preventable, but also reversible? If you have Diabetes Type 2, we have some useful tips for lowering blood sugar levels.
While some of us genetically have an increased risk of type 2 diabetes, it is nowadays largely a lifestyle disorder. By changing your lifestyle, you can learn how to naturally lower blood sugar levels - without the need for medication. Most diabetes drugs are nothing more than a temporary solution. They do not treat the underlying reason behind high blood sugar levels, which is driven by the environment. Changes in diet and lifestyle can reverse diabetes, as opposed to drugs that only treat symptoms.
The key: make a positive change in the way you eat, sleep, stay active and manage stress. So let us learn how we can remove blood sugar in 15 simple, natural ways.
Cut on carbohydrates
A diet rich in processed carbohydrates contributes to the sugar load in your diet. This is because all carbohydrates are broken down into sugars after digestion. This leads to increased blood sugar levels and weight gain. Avoid all carbohydrates with a high glycemic index. We recommend a Low Carb-High Fat or LCHF diet to reverse diabetes. Ideally, only 10% of your daily calorie intake of carbohydrates would come. The right carbohydrates for diabetics are fresh vegetables, fruit and whole grains. Brown rice, quinoa, buckwheat, amaranth and millet are some full grains that work.
You need more of the good fats
Afraid how will you survive if you shrink the belly-filling carbohydrates? This is where the good fats go. Healthy fats that produce Omega 3 fatty acids are your friends. Not only will they last longer, they will also improve the health of your heart. They form a stable, slowly burning source of fuel that your body can use instead of sugars. Think of ghee, grass-fed butter, coconut oil, avocado, nuts, olive oil and oily fish, for example.
Try intermittent fasting
Intermittent fasting is one of the best ways to improve insulin sensitivity and naturally lower blood sugar levels. Nowadays science has proved that it is not just what we eat that matters. How we eat and "when" we eat is just as important. Intermittent fasting is a simple strategy: eat during a 24-hour period and quickly during the remaining 12 hours. For example, only eat between 8:00 and 20:00. This effectively mimics the eating habits of our ancestors who lead a hunter-gatherer lifestyle. In this way eating follows the natural body rhythms of the human body, giving the digestive system a much needed rest for 12 hours. It also helps to make our cells more sensitive to insulin during the 'window display'.
Keep an eye on the portion sizes
Eating a big meal puts a sugar load on your already struggling body. Too much food causes further damage to diabetics. A simple way to lower blood sugar levels naturally is to eat smaller portions. Do not worry; we are not going to ask you to starve yourself! In fact, portion control occurs naturally when you choose the right grains, proteins and fats. Try to eat in moderation. To achieve satiety, you eat slowly and chew your food, so your brain gets the chance to let you know when you're full. If you control your food mindlessly, you eat much more than you need, which emphasizes the body.
Eat a fiber-wrapped diet
A high-fiber diet slows sugar intake. As your body digests the fibers at a slower rate, it gradually increases your blood sugar level. A high-fiber diet makes the management of blood sugar levels a lot easier for you and also helps with digestion. Get your daily dose of fiber from food such as fruits and vegetables eaten with skin, beans, legumes and whole grains such as barley, quinoa and oats.
Get enough vitamins
Getting enough vitamins increases immunity and supports your body's ability to use insulin. This can help keep your blood sugar level at a healthy level. Some of the best vitamins for diabetics are vitamins B3, B6, B12, C, D, E and K.
Add probiotics to your diet
Probiotics have significant effects on the reduction of glucose, HbA1c, insulin levels and insulin resistance in diabetics, according to research. Probiotics stimulate a healthy gut biobiom, which improves glucose metabolism. This is positive for the lipid profile, glycemic control, inflammation and blood pressure in type 2 diabetes patients.
Lose some weight
Those living with diabetes have shown that a loss of 5-10% of body weight can improve fitness levels. Weight loss also helps to reduce HbA1c levels and improves cardiovascular health. It also reduces the use of diabetes, hypertension and lipid-lowering drugs. This is especially important if you carry excess weight around the abdomen. Eating less carbohydrates and healthier fats along with portion control will help you lose weight.
Give medicinal essential oils a chance
Essential oils can be extremely beneficial for insulin sensitivity. Some essential oils can help alleviate the severity of diabetes. And some oils can help you lose weight, keeping blood sugar levels more stable. Try essential oil of cinnamon bark, coriander seed oil and essential oil of davana.
Add herbs to your diet
Some herbs and spices naturally lower blood sugar levels, making them an added value for your diabetic diet. Both ginseng and fenugreek help to lower blood sugar levels. Berberine and cinnamon also have a positive effect on glycemic control.
Dietary supplements also help
The increase in your intake of nutrients that support your body's ability to use insulin and can help keep your blood sugar levels stable. In addition to vitamins, herbs and spices that are good for diabetes, we also recommend Magnesium citrate, CoQ10 supplementation, D-Chiro Inositol, Chromium, ALA, Green Tea extract and Pomegranate extract.