ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Lower Blood Sugar Levels

Updated on May 5, 2011

Although diabetes may be a silent disease, while it silently progresses, it can produce ravaging effects upon your body. High blood sugar levels can cause damage to the eyes, kidneys, nerves, blood vessels, and other parts of the body. Furthermore, high blood sugar levels can make you feel more tired and irritable. Therefore, controlling your blood sugars not only can extend your life, but it can improve your emotional well-being and energy.

Testing Blood Sugar Levels

How to Lower your Blood Sugar Level with Exercise

Especially for Type II diabetics, exercising is one of the best ways to lower blood sugars levels. Exercise can improve blood sugar levels in several ways. First, when you perform aerobic exercise, muscles take up glucose 20 times faster. Secondly, stength training can help build more muscle. Consequently, the more muscle you have, the more glucose is burned. In one recent study of Hispanic men and women, researchers found that 16 weeks of strength training improved blood sugar levels comparable to taking diabetes medication. However, if your blood sugar level is 250 mg/dL or above, check your ketones first. If ketones are evident, do not exercise. Furthermore, if your blood sugar 300 mg/dL or higher, even without any evidence of ketones, do not exercise.

How to Lower your Blood Sugar Level with Food

In addition to exercise, certain foods may help lower blood sugar levels. These foods are:

  • Nuts - May lower insulin resistance
  • Avocado - May improve insulin sensitivity
  • Sweet potatoes - Contain cartenoids, powerful antioxidants, which may reduce insulin resistance.
  • Onions - Lowers blood sugar levels
  • Flaxseed - Lowers blood sugar levels
  • Barley
  • Cherries
  • Lemons
  • Tomatoes
  • Brussel sprouts
  • Kidney beans

How to Lower your Blood Sugar Level with Fiber

Eating a high fiber diet helps lower blood sugars. In addition to filling you up faster so you don't eat much, filber also helps lower blood sugar levels. When we eat refined foods that are stripped of all the fiber, they are processed easier and allow the blood sugar levels to spike. Unfortunately, in response the pancreas creates more insulin. When our insulin surges, rather than burning the excess energy, we store it as fat instead. If the increased insulin causes too much blood sugar to be utilized, our blood sugar level drops. Since blood sugar levels also regulate appetite, when the blood sugar level drops to low, we become hungry and tired. In turn, we tend to choose a sugar-laden food to reduce the appetite and act as a pick me up. Consequently, a viscious circle begins.

Unlike refined foods which cause blood sugars to spike, fiber helps diabetics in two ways. First, fiber slows down the absorption of glucose so the blood sugars are more consistent. Secondly, fiber fills you up so you don't eat as much. An adult should have 12 grams of fiber per day.

How to Lower Blood Sugar Levels with a Low Glycemic Diet

Carbohydrates can be one of diabetic's worst enemies. However, following a low glycemic diet may help. The glycemic index measures how fast food rises the blood sugar level. Accordingly, foods are given a glycemic index score. Glucose is assigned a score of 100. Foods are scored dependent how fast they raise the blood sugar level. Consequently, when you're a diabetic, you want to choose foods with a low glycemic index because they rise the blood sugar less quickly. The following list are the glycemic index score of some common foods:

Apple 38

Banana 55

One slice of white bread 70

Cream of Wheat 71

1 cup Cornflakes 84

1/2 cup canned corn 55

1 cup skim milk 32

Refined foods usually have a higher index than foods with fiber. Protiens have lower glycemic index than carbohydrates.

Diet Pop and Blood Sugar Levels

The Farmington Heart Study in Massachussetts found that consumption of diet soda is correlated with increased metabolic syndrome. Metabolic syndrome is combination of disorders that can increase the risk of developing cardiovascular disease and diabetes. As little as one diet pop per day could cause this correlation. Out of 9,000 male and female research particpants, they found 48% had a higher risk for weight gain and elevated blood sugar levels. They also noticed the particpants ate less healthy. Furthermore, the diet soda may increase the cravings for other sweet foods.

How to Lower your Blood Sugar Levels with Red Wine

Red wine not only protects against heart disease, but now, researchers at the Univerisity of Massachussetts believe it might be helpful for Type II diabetics. Typically, after a meal, blood sugar levels rise. However, researchers believe that red wine may slow the absorption of food in the intestine, consequently, leading to lower blood sugar levels. They believe the lowering effect is due to an antioxidant in red wine called polyphenolics. Red wine has ten times more polyphenolics than white wine. Teas also have polyphenolics. In addition to lowering the blood sugar, polyphenolics may help with other complications from diabetes like high blood pressure and cardiovascular disease.

How to Lower Blood Sugar Levels with Coffee and Tea

For coffee and tea lovers, research has shown that drinking tea and coffe can reduce your risk developing diabetes. Drinking 7 cups of coffee per day can cut your risk of developing diabetes in half. On the other hand, drinking tea can improve insulin sensitivity up to 15 times. Although all kinds of tea are effective, black tea appears to have the biggest effect. However, researchers warn not to drink tea with milk. Apparently, milk interacts with the chemicals responsible for the blood sugar lowering effect by making these chemicals unavailable to the body.

Herbs that Lower Blood Sugar Levels or Improve Diabetes

Natural herbs can reduce blood sugars. In fact, some diabetic nutritional formulas contain some of these herbs. Below are some herbs for you to research further. However, before trying any of these, make sure you consult your physician first.

  • Juniper berries
  • Alfalfa
  • Golden seal
  • Garlic
  • Dandelion
  • Saw palmetto
  • Bugleweed
  • Holy basil
  • Chickweed
  • Aloe vera
  • American ginseng
  • Siberian ginseng
  • Panax ginseng
  • Bilberry -
  • Bitter Melon
  • Blond psyllium
  • Huckleberry
  • Comfrey
  • Yarrow
  • Capiscum
  • Red raspberry
  • Pau d'arco
  • Cascara sagrada
  • Konnyaku root
  • Gynura
  • Gulvel
  • Gumar
  • Jambolan
  • Barberry
  • Uva ursi leaves
  • Kudzu
  • Neem
  • Red sandalwood
  • Pterocarpus marsupium
  • Blueberry leaves
  • Cinnamon
  • Devil's claw
  • Fenugreek
  • Ginger
  • Gymnema sylvestre
  • Prickley pear cactus
  • Stevia
  • Tumeric

How to Lower Blood Sugar Levels with Weight Loss

Type II diabetics are often insulin resistant. Weight loss can lower insulin resistance. Even losing just 5 to 10 percent of your body weight can make a significant difference. Some studies suggest that fat secretes hormones that counteract the action of insulin. Furthermore, if you're not diabetic, losing 5 to 7 percent of your body weight can prevent or delay diabetes by 60%. Secondly, losing weight can also help improve high blood pressure and high cholesterol which often go hand in hand with diabetes.

If you don't have the right mindset, diabetes can be hard to control. Everything we put into our mouth is transformed into glucose in the blood to some extent. Unfortunately, since we can't just stop eating, a diabetic needs to learn to control their diet. By watching what we eat, monitoring carbohydrate intake; eating more high glycemic foods and fiber; and exercising and losing weight if needed, most people can significantly lower their blood sugar levels. Furthermore, using herbs and vitamins can also help. Although it may be difficult, these lifestyle changes can improve both our mental and physical being. Don't underestimate the power you have to change the course of your diabetes. Just a one percent drop in your blood sugar levels can lower the risk of vision loss, kidney failure, and nerve damage by 35% to 45%. Consequently, don't put off till tomorrow what you can do today.

What are Normal Blood Sugar Levels?

Don't Let High Blood Sugar Levels Steal your Health! Buy one of these Products Today to Help.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Freddy Carese 

      11 months ago

      Thx for explaining it certainly adds great value to my fight with type 2 Diabetes! God bless

    • Dania Razzak profile image

      Foyjur Razzak 

      5 years ago from Dhaka

      Many foods contain corn syrup, so be sure you read every one of the labels. In Canada this item is defined as glucose/fructose.

    • amithak50 profile image

      amithak50 

      6 years ago from India

      Lowering the blood sugar level is very important ..Great article

    • DietForDiabetics profile image

      DietForDiabetics 

      6 years ago

      Great hub! Thanks for the info...

    • seamist profile imageAUTHOR

      seamist 

      7 years ago from Northern Minnesota

      Hi Nan

      Diabetes sucks! I have it too. Since I am not good at controlling my diet, exercise works best for me. Thanks for stopping by!

    • Nan Mynatt profile image

      Nan Mynatt 

      7 years ago from Illinois

      Nice Hub, Good tips in controlling my type II diabetes.

    • Mason88 profile image

      Mason88 

      8 years ago from London

      More than 3 million people in the UK suffer from diabetes, nice hub.

    • olaoyemi profile image

      olaoyemi 

      8 years ago

      Thanks for the information.I have type2 diabetes and I want you to tell me what types of Nut one can eat.

    • profile image

      bhwrites 

      8 years ago

      I have a family history of diabetes. Always looking for natural ways to prevent this disease. The best solutions are usually the simple ones.

    • seamist profile imageAUTHOR

      seamist 

      8 years ago from Northern Minnesota

      Hi Rose

      You're welcome. Thank you for commenting and stopping by!

    • Rose Kolowinski profile image

      Rose Kolowinski 

      8 years ago

      Diabetes is becoming a major problem in the US. Thank you for an informative article.

    • seamist profile imageAUTHOR

      seamist 

      8 years ago from Northern Minnesota

      Merry Christmas May!

      Thanks for the tip on the soybean sprouts. I am sure the readers will appreciate it.

    • profile image

      May 

      8 years ago

      Yes, I agree that black tea and garlic really help lower blood sugar and I also found soybean spout helpful too. When I took the above food and walked 20-30 minutes, my blood sugar dropped the next day morning significantly using the glucose test strip. In addition, every weekend, I drank at least seven or eight small cup of black tea with my family for breakfast to cleanse my bowel.

    • seamist profile imageAUTHOR

      seamist 

      8 years ago from Northern Minnesota

      I am glad you enjoyed it. Thank you for stopping by and commenting.

    • goodhealthtoyou profile image

      goodhealthtoyou 

      8 years ago

      Great video doc! I loved your example on how to understand "Resistance"!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)