Effective Ways to Maintain Blood Sugar Naturally

Sugar, which comes from our food, is a natural fuel for our bodies and powers our daily activities. This natural process gives us the energy needed for everything from simple tasks to complex endeavors.

However, excess sugars in the body may occasionally give rise to blood sugar (BG) levels and the potential for long-term illnesses like diabetes. Those who want to protect their long-term health often strive to regulate and maintain their blood sugar levels.

Imagine being able to control your blood sugar levels naturally without leaving the comforts of your own home. It sounds like a good answer, and it is pretty doable.

By being aware of how various dietary and lifestyle choices affect our BG levels, we may take proactive measures to preserve balance and vigor. This article will give you a sneak peek at natural ways to lower blood sugar.

Effective Ways to Lower Blood Sugar Naturally

Keeping your blood sugar levels within a healthy range will lift your spirits and give you more energy. Furthermore, persistently elevated blood sugar levels raise the chance of developing heart disease, kidney problems, and vision loss.

Several lifestyle choices and tactics may help you maintain a healthy blood sugar level, regardless of whether you have diabetes or your objective is to avoid chronic illness and improve your health.

Here are a few methods for lowering blood sugar naturally.

#1 Bump Up Your Exercise Intensity

Engaging in heart-pumping exercise may improve your body’s capacity to regulate blood sugar levels. Exercises that involve sprinting for 30 seconds on a treadmill and then cardio and strength training may improve blood glucose levels, especially in individuals with impaired glucose tolerance^[1].

Exercise causes muscles to absorb glucose, which they then burn for energy. Higher-intensity exercises may facilitate this process even more. Thus, frequent exercise may increase insulin sensitivity, enabling cells to utilize blood sugar more effectively and lower BG levels. Various physical activities for fitness are as follows:

• Weightlifting
• Running
• Cycling
• Dancing
• Hiking
• Swimming

#2 Obtain Enough Vitamin D

Here’s another incentive to have your vitamin D levels checked by your doctor: it may help lower your BG levels.

Your body uses insulin more effectively with the support of vitamin D, which is crucial for blood sugar regulation. A sufficient amount of vitamin D might increase your cells’ sensitivity to insulin signals, improving BG regulation and lowering the risk of diabetes^[2].

The sunshine vitamin might impact insulin resistance. Meanwhile, ensure you include many D-rich foods, such as

• Fortified tofu
• Fortified cereals
• Fortified orange juice
• Spinach (cooked)
• Swiss cheese
• Sardines
• Wild or UV-exposed mushrooms
• Milk
• Fortified non-dairy Milk (such as almond Milk, soy milk, or oat milk)
• Fatty fish like salmon, mackerel, and trout
• Egg yolks

Try our AASHIRVAAD Fortified Chakki Atta, enhanced with vital micronutrients to help prevent micronutrient deficiencies, such as iron, folic acid, and vitamin B-12.

It delivers soft, delicious, and nutrient-dense rotis while ensuring you meet your daily micronutrient requirements.

#3 Maintain Blood Sugar Levels to Sip More Water

Drinking water might indeed impact your blood sugar. However, it’s crucial to stay hydrated. Dehydration causes the concentration of carbohydrates in the blood to increase, which might raise blood glucose levels. You don’t have to guzzle a lot, though.

Generally speaking, whether or not you have BG issues, you should sip water when thirsty.Water consumption aids in the kidneys’ removal of surplus sugar. Keep in mind that water is the best. Sugar-filled beverages might cause BG to rise even higher^[3].

#4 Maintain Blood Sugar Levels to Eat More Mindfully

Make it your mission to eat more thoughtfully by giving up eating lunch in front of the computer or dinner while watching TV. This practice includes observing your body’s signals of hunger and fullness, being mindful of your surroundings when eating, and evaluating the emotional value of food.

Bonus: Mindful eating may also help you deal with food cravings and prevent binge eating, which may help you avoid weight gain.

#5 Manage Carbs Intake

Your body breaks down carbohydrates into glucose, and sugar, subsequently used and stored for energy via insulin. Monitoring your carb consumption and organizing your meals may support your body’s blood sugar regulation.

Choosing healthy carbs & opting for low Glycemic Index foods may be beneficial in the long run^[4]. Examples of better carb choices include-

• Lentils and beans
• Fruits, berries; low GI fruits include oranges, lemons, apples, etc.
• Yogurt
• Green leafy vegetables
• Whole grains

Explore no further than AASHIRVAAD WHOLE WHEAT ATTA if you’re searching for low-GI meal options. The finest grains, which are thick and have a golden amber hue, go into making atta.

Using modern “chakki-grinding” technology, Aashirvaad produces atta with zero maida and 100% Sampoorna Atta.

#6 Maintain Blood Sugar Levels by Consuming More Fibre

Fibre slows down the body’s absorption of simple sugars and the digestion of carbohydrates. In other words, it encourages blood sugar levels to rise more gradually. While all forms of fiber benefit the body, soluble fibre is the most effective in enhancing regulation.

Diets high in fibre also assist in controlling type 1 diabetes by helping the body control BG ^[5]. Here are some fibre-rich foods that can be beneficial for your health:

• Whole grains (e.g., oats, quinoa, brown rice)
• Millets, such as jowar, bajra, and foxtail millet etc.
• Beans and legumes (e.g., lentils, chickpeas, black beans)
• Fruits (e.g., apples, pears, berries)
• Vegetables (e.g., broccoli, spinach, radish, ridge gourds, bottle gourds etc.)
• Nuts and seeds (e.g., almonds, chia seeds, flaxseeds)
• Avocado
• Popcorn (air-popped)
• Whole-grain pasta
• Bran cereals

For knowledge on fibre food items, refer to our insightful article ‘Fibre Fuel: Top Vegetarian Foods for Weight Loss’ and make your journey to Happy Tummy exciting and yummy.[l1] 

Also, Aashirvaad Atta, with Multigrains and a team of knowledgeable nutritionists, created the My Meal Plan test to calculate your daily fibre consumption and generate a meal plan that meets suggested intake guidelines.

#7 Eat in Moderation to Maintain Blood Sugar

You may stabilize throughout the day, and your body’s insulin response may be better managed by eating healthy balanced meals and limiting portion sizes.

By consuming fewer calories, portion control lets you keep your weight in check. Maintaining a healthy weight lowers the chance of acquiring type 2 diabetes and supports normal blood sugar levels.

#8 Manage Stress Levels

Stress also affects blood sugar levels. BG levels may rise because the body releases stress-inducing chemicals, including cortisol (hormone) and adrenaline. This is an aspect of the body’s “fight or flight” reaction ^[6].

Furthermore, long-term stress may disrupt the way insulin functions, reducing the sensitivity of cells to insulin. Stress might also affect the body’s insulin production ability, which, over time, may result in elevated blood sugar levels. When the body is under tension, as when someone is ill or going through emotional stress, it releases stress hormones, which may elevate blood sugar levels.

Research indicates you may lower BG levels by exercising to manage stress and by making time for relaxation ^[7].

#9 Get Adequate Sleep to Maintain Blood Sugar

Inadequate sleep patterns may raise hunger and encourage weight gain, impacting BG. Lack of sleep increases cortisol levels (hormone), crucial for controlling blood sugar. This hormone can affect many body parts, including metabolism, the immune system, and BG levels.

Getting enough sleep may help naturally lower BG levels. According to ICMR, a a healthy sleeping pattern indicates 7-8 hours of sleep per day, essential to avoid unhealthy eating behaviours and reluctant weight gain. This much sleep is necessary to allow the body to undergo crucial processes, such as tissue repair and hormone regulation. ^[8].

#10 Consume Foods High In Magnesium and Iron

Mineral deficits, such as those in magnesium and iron, are associated with elevated BG levels. Magnesium helps cells respond to insulin more effectively and control BG levels by contributing to insulin sensitivity. Iron is essential for healthy glucose metabolism and to avoid insulin resistance ^[9].

Foods high in iron include nuts, fruits, vegetables, and meats. Dark, leafy greens, pumpkin and squash seeds, tuna, whole grains, dark chocolate, bananas, and beans are high in magnesium.

#11 Take a Walk Following Meals to Maintain Blood Sugar

Walking after a meal helps your body burn previously consumed carbohydrates to power muscle contraction, lowering blood sugar levels. Additionally, walking enhances the efficiency of insulin in maintaining blood sugar levels.

Engaging in physical activity, even a little stroll, improves insulin sensitivity, making your body use glucose more effectively. Many people cannot engage in heavy exercises, so having a brisk walk after every meal might serve the purpose.

This lowers blood sugar levels after meals by strengthening your cells’ ability to absorb and use glucose from your bloodstream. For better BG control and general health, walk ten to fifteen minutes after meals.

#12 Include More Pulses in Your Diet

Pulses comprise legumes, chickpeas, peas, and all varieties of beans. By including them in your diet, you may reduce the rate at which sugar enters your system and avoid increasing BG following meals.

This food group offers a unique blend of high-fibre carbs, protein, and several essential vitamins, minerals, and antioxidants^[10]. Examples of pulses good for maintaining BG include:

• Chickpeas (Chane/Chhole)
• Split and dehusked black gram (Urad dal)
• Moong dal (Green gram)
• Bengal gram (Chana dal)
• Kidney beans (Rajma)

Try our AASHIRVAAD Sugar Release Control Atta, which combines legume and pulse flours with whole wheat flour to produce a unique “Special Grain Mix.”

This high-protein, high-fibre atta is made with ingredients like methi and oat. It also controls the rate of sugar release in your body to avoid sudden surges because it has a low Glycemic Index.

#13 Trim Down on Added Sugar Consumption

As per FDA, added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not include naturally occurring sugars that are found in milk, fruits, and vegetables.

Added sugar leads to more sugar in the bloodstream, possibly causing a surge in BG levels.

Also, beverages with added sugar instantly elevate BG levels. Reducing or cutting back on them may aid weight reduction and maintenance while lowering blood sugar^[11].

#14 Practice Yoga

This ancient Indian method places a strong emphasis on breathing. Frequent yoga practice may also help you feel less anxious and depressed and reduce symptoms associated with inflammation, such as high blood sugar and cholesterol.

By lowering cortisol levels and increasing insulin sensitivity, yoga helps reduce stress, which enhances blood sugar regulation. Furthermore, specific breathing exercises and yoga poses may activate the abdominal organs, which may improve insulin production and the activity of the pancreas.

When To Contact A Doctor

A fasting blood sugar level of <100 mg/dL is considered normal. >=100 to <126 mg/dL indicates you have impaired fasting glucose. >= 126 indicates you have diabetes, which necessitates consulting a doctor/Diabetologist.  ^[12].

Also, make an appointment with your doctor if you have consistently high BG levels. Symptoms of this include:

• frequent urinating ( Polyuria)
• Excessive thirst (Polydipsia)
• Increased hunger ( Polyphagia)
• Tiredness
• Slow healing of wounds

Ask your doctor how often to check your blood sugar and your ideal blood sugar levels.

A Quick Review

There is no miracle diet for those who want to lower their blood sugar levels. It’s about how your diet relates to metabolic factors like blood sugar levels, blood pressure, and cholesterol.

Controlling BG levels has several advantages, such as increased mood and energy and a lower chance of developing chronic illnesses. Exercise, drinking enough water, and eating a balanced diet may help naturally regulate blood sugar levels.

Speak with our healthcare professional about the best ways to track or manage your BG. Get a personalized nutrition plan designed specifically for you by scheduling a 45-minute consultation with our certified nutritionist.

Frequently Asked Questions