These 10 tips to lower blood glucose can really help if you have the mind- set. Increased blood glucose levels are a typical sign of diabetes. If you suffer from diabetes, you usually have to take medication to regulate the blood glucose level and / or to inject insulin. But a reduction of the blood sugar level is often possible in a natural way. We give you 10 tips on how to lower your blood glucose level without drugs. If you are not suffering from diabetes, then you should take these 10 tips seriously , because they can also prevent diabetes.
Blood glucose and diabetes
The blood glucose level indicates the amount of glucose in the blood. The glucose in the blood is an important energy supplier for our body – especially the brain and the red blood cells gain their energy from glucose. The blood glucose level is primarily regulated by the two hormones insulin and glucagon. As insulin lowers blood glucose levels, Glucagon pushes it up. In addition to glucagon, adrenaline, cortisol and the thyroid hormones can also contribute to an increase in the blood glucose level.
Insulin lowers the blood glucose level by transporting glucose from the blood into the cells. Especially in liver and muscle cells, glucose is then either stored or converted into energy. This process lowers the blood glucose level.
However, this mechanism is disrupted in the case of diabetes. While there is a deficiency of insulin in type 1 diabetics, insulin is produced in type 2 diabetics, but the insulin can not transport the glucose into the cells. In both cases there is thus a permanently increased blood glucose level. This can lead to serious damage to nerves and vessels, eyes and kidneys in the long term.
Lower blood glucose – how?
As a rule, diabetics are prescribed tablets by the doctor to increase insulin production or positively influence insulin resistance. In many cases, diabetics must also regularly inject insulin to regulate blood glucose levels.
In addition to these methods, the blood glucose level can also be reduced by certain foods and behaviors. In spite of such natural blood glucose lowering medications, medication must still be used.
The 10 tips for reducing the blood glucose level are suitable for healthy people as well as for type 1 and type 2 diabetics. Anyone who does not suffer from diabetes can prevent the tips of diabetes. Type 2 diabetics can use the tips to lower their blood sugar naturally and thus increase their well-being. Type 1 diabetics can not compensate for their insulin deficiency, but this deficiency is less important if the blood glucose level does not rise so much.
Tips To Lower Blood Glucose:
Tip 1: Avoid stress
When stressed, the body produces the stress hormone cortisol. Together with other hormones such as glucagon, this increases the blood glucose level. The more relaxed you are, the more positively this affects your blood glucose level.
To avoid stress, enough sleep is important. In studies, it could be shown that too little sleep leads to an increase in stress hormones. This in turn causes the blood glucose level to rise.
Tip 2: Food with low GI
Eat mainly foods with a low Glycemic Index (GI): The Glycemic Index indicates how much a carbohydrate-rich food affects the blood glucose level. Glucose, which no longer needs to be converted and can be absorbed directly into the blood, has a glycemic index of 100. A food with a glycemic index of 50 results in only half as much as a glucose increase compared to pure glucose.
Foods with a low glycemic index are, for example, whole grain products, legumes, vegetables and certain fruit varieties. White flour products, dried fruit and household sugar on the other hand, should be avoided.
Tip 3: Avoid too much fat
Fat should not be missed in the daily diet, but the amount absorbed should not be too high. A daily dose of about 80 grams of fat is recommended.
Tip 4: Reduce your weight
If you are suffering from type 2 diabetes and are overweight, you should work to reduce your weight. In the long run, overweight promotes the development of insulin resistance. In addition, the insulin requirement also increases as a result of the overweight. Conversely, this means that a reduction in weight can lead to a lowering of the blood glucose.
Tip 5: Pay attention to what you drink
Not only the food, but also certain drinks can boost the blood glucose level. These are mostly drinks which have a high sugar content. This includes, for example, many fruit juices as well as sugary lemonade.
The best choice for diabetics, however, are mineral water or unsweetened tea. Tea – particularly green tea – has a particularly positive effect on the blood glucose level. Thus, scientific studies have shown that green tea can lower the blood sugar. Thus, green tea prevents diabetes, but can also have a positive effect on an already existing disease.
Tip 6: Move regularly
When exercising, your muscles work harder, consuming more energy than at rest. The increased energy consumption burns more glucose and the blood glucose level drops. In addition, sufficient movement also counteracts insulin resistance. Enough exercise is also important for increased blood glucose levels as it facilitates weight loss.
Tip 7: Season food with cinnamon
Cinnamon is one of the most effective blood sugar cones of all. By taking cinnamon regularly, the blood glucose can be significantly reduced. A daily dose of at least one milligram of cinnamon is recommended.
Tip 8: Use sweetener instead of sugar
While sugar pushes the blood sugar level up, sweetener does not have any carbohydrates that affect the blood sugar level. Thus the sweetener does not change the blood glucose levels.
Tip 9: Eat enough fruit
Apples have a particularly positive effect on the blood sugar. They contain large quantities of the dietary fiber pectin. This ensures that the sugar of food is only slowly absorbed into the blood. Since pectin is mainly contained in the skin of the apple, it should be eaten at all times. In addition to apples, carrots also have a significant pectin content.
Tip 10: Sufficient zinc and chromium
Ensure sufficient supply of zinc and chromium: The trace element chromium is said to have a particularly great effect on the reduction of the blood sugar. Thus, chromium should improve the insulin effect in diabetics and thus ensure optimized blood glucose regulation. On the other hand, a lack of chromium can lead to increased blood glucose levels. Chromium can be added either via food supplements or over whole grain, lentils or chicken meat.