How do I balance my blood sugar and reduce the risk of diabetes?

bowl full of healthy vegetables on a table

TL;DR

Avoid processed sugars and artificial sweeteners.

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Table of Contents

Avoid processed sugars and artificial sweeteners.

Best choice for natural sweeteners would be raw honey, pure stevia liquid, birch xylitol, and monk fruit extract.

Exercise

As much exercise as possible is very helpful.  Good forms of exercise include weight- lifting, brisk walking, running, biking, dancing, hiking, swimming and more.

Sleep

Good sleep is critical to maintaining blood sugar levels. 8-9 hours per day is optimum for most adults.

Water

Staying well hydrated can reduce blood sugar levels and help prevent diabetes.  Try to drink half your body weight in ounces of water each day.

Nutrition

  • A recent scientific study lasting 12 years showed people who had high levels of vitamin D in the blood had one-fifth the risk of diabetes.
  • There are also scientific studies linking high fiber diets to lowered risk of diabetes. Nuts are an easy way to get more fiber and make great snacks.
  • Avoid eating or drinking anything other than water after dinner especially carbs.  Allowing the body sufficient time to detox and regenerate is critical to healthy living.  Fasting between dinner and breakfast is how human bodies evolved and this is highly advisable. 
  • Eat breakfasts that are heavier in good fat and protein rather than carbohydrate. 
  • Magnesium and Chromium are minerals that help maintain blood sugar levels.  They are often deficient in people.  Foods high in chromium include – egg yolks, whole grains, meat, nuts, green beans and broccoli.  Foods high in magnesium include – dark chocolate, nuts, seeds especially pumpkin, leafy greens, avocado, beans, tofu and salmon.
  • Consider trying to add lots of cinnamon and apple cider vinegar.  Both have been shown to help normalize blood sugar levels.  Cinnamon is most effective at 0.5-2 tsp per day. To incorporate apple cider vinegar into your diet, you can add it to salad dressings.
https://www.health.harvard.edu/staying-healthy/crank-up-your-fiber-intake-to-manage-blood-sugar-and-diabetes https://pubmed.ncbi.nlm.nih.gov/11570119/ https://pubmed.ncbi.nlm.nih.gov/26965765/ https://pubmed.ncbi.nlm.nih.gov/18495047/ https://pubmed.ncbi.nlm.nih.gov/11893482/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356710/ https://pubmed.ncbi.nlm.nih.gov/21994426/ https://pubmed.ncbi.nlm.nih.gov/23095360/?from_term=chromium&from_pos=9 https://pubmed.ncbi.nlm.nih.gov/18212114/ https://pubmed.ncbi.nlm.nih.gov/26404370/ https://pubmed.ncbi.nlm.nih.gov/25168916/ https://pubmed.ncbi.nlm.nih.gov/19930003/ https://pubmed.ncbi.nlm.nih.gov/21538147/

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