Of the millions of Americans diagnosed with diabetes, 88.2% use oral medications or insulin (or a combination of both) to control blood sugar, a statistic that might lead you to believe that medication is the only way to control blood sugar. And while it’s always important to follow your doctor’s instructions regarding medications, there are other natural ways to help keep your numbers stable, too.
Instead of letting medications do all the work, as a nutritionist, I recommend incorporating some simple diet and lifestyle measures to control blood sugar. Not only will they push your numbers into the healthy range, but they could also help you lose weight and feel better overall!
Try these six effortless additions to your routine, then don’t miss the five Blood Sugar Mistakes You Should Never Make.
If you have been living with prediabetes or diabetes for a long time, you’ve probably heard about the importance of incorporating physical activity. Abundant research shows that getting your muscles working and your blood pumping can keep your blood sugar levels low. According to Harvard Healthboth resistance training and aerobic exercise they work to lower HbA1c, even when they don’t lead to weight loss.
But what if your schedule doesn’t allow you to hit the gym for a daily sweat session? You can still reap the benefits of exercise with a simple walk after meals. A study published in the journal diabetes care found that walking after meals significantly improved glycemic control in older people. Hitting the pavement for 15 minutes immediately after meals was even more effective at controlling blood sugar than a sustained 45-minute walk at another time of day. (For more lifestyle tips, check out Five healthy habits to adopt for diabetes.)
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Doctors and dietitians have long touted sugar free sweeteners for people with diabetes, but they have a reputation for being less satisfying than the real thing. Before you balk at pouring a little pink or blue packet into your morning coffee, remember: non-nutritive sweeteners have come a long way!
These days, you can choose from tons of alternatives that won’t spike your blood sugar, like stevia, sucralose, erythritol, and allulose. Many of these products are as sweet as sugar and pair wonderfully with baked goods or hot beverages. Take a look at our ranking of best sweeteners for blood sugar and experiment to find the one you like best.
Not all carbohydrates are created equal for blood sugar. Fiber, while technically a carbohydrate, has dramatically different effects on glycemic control than other refined carbohydrates. According to a 2020 study in the journal nutrients, Increasing your intake of soluble fiber at a meal can keep your blood glucose from spiking.
Looking to increase that all-important soluble fiber intake? Swapping refined grains for whole grains is an easy switch, especially at breakfast time. By eating oatmeal with your morning meal, you’ll be loaded with soluble fiber, including beta-glucan, a fiber that’s especially associated with lowering blood sugar. Don’t miss our favorite Blood sugar friendly ways to prepare your morning meal..
Everything looks better after a good night’s rest, potentially including your blood sugar levels. According to the Centers for Disease Control and Prevention (CDC), Getting less than seven hours of sleep a night can increase your insulin resistance and make you hungrier the next day, setting you up for poor diet choices, such as foods high in carbohydrates and sugar. And a previous study from 2008 found that sleep loss could lead to impaired glucose metabolism.
In a noisy and stressful world, getting enough sleep can be a challenge, and reviewing your sleep habits won’t happen overnight (pun intended!). Still, simply going to bed at a consistent time each night promotes more time, more restful sleep.
As you monitor your blood sugar level, you may feel like you are constantly working to maintain your carbohydrates, sugars and calories below a certain threshold. Fortunately, hydration is a category you don’t have to limit. In fact, drinking a lot of water throughout the day may help keep your blood sugar level in a healthy range.
The more water your kidneys have to work with, the better they can get rid of excess sugar in your blood. A recent meta-analysis of six studies found that drinking more water reduced the risk of developing type 2 diabetes. Invest in a fun bottle that fits your style and enjoy!
Desserts are not entirely out of the question for people with blood sugar problems. One of the best options is a delicious delicacy that almost everyone loves: dark chocolate. (Who knows?)
because it is full of antioxidant flavonol compounds, this delicious dessert could actually lower blood sugar in help cells secrete insulin. In one 2015 study, the subjects ate about 1 ounce of dark chocolate per day. Not only did chocolate not negatively affect their insulin resistance or glycemic control, it also appeared to lower systolic and diastolic blood pressure. So go ahead and attentively enjoy a delicious square here and there.
Not sure which dark chocolate to drink? Here are our top picks!
