5 Easy Hacks to Keep Your Blood Sugar in Check
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They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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“Karela khao, diabetes theek ho jyega!”
Uff, you must be overloaded with this very famous suggestion. But is it a medically proven remedy? Keep reading, and you’ll find the answer.
Before discussing that, let’s explore some easy ways to naturally lower blood sugar levels and incorporate them into your daily routine.
1. Methi Seeds (Fenugreek)
How It Helps?
Methi seeds are high in soluble fiber, which helps control blood sugar by slowing down the digestion and absorption of carbohydrates.
How to Add to Your Diet?
- Soak 1 teaspoon of methi seeds in half a cup of water overnight.
- Prepare this mixture in three separate cups.
- Then, drink one cup of this mixture before each meal (breakfast, lunch, and dinner).
- Start with a smaller amount and gradually increase your tolerance level.
Note
- The blood sugar-lowering effect of methi seeds may be reduced when they are cooked. This includes when they are powdered, ground in a mixer, or added as whole seeds to atta, dosa batter, dals, and tadka. Cooking can cause them to lose their fiber content.
- Methi may cause an allergic reaction in people with peanut allergies, and they should avoid consuming it. Methi seeds can also lead to acidity in sensitive individuals, so do check with your doctor before consuming them as part of your diabetes care plan.
2. Cinnamon
According to a study, people taking cinnamon powder capsules (2-3 grams) significantly improve blood sugar levels.
How It Helps?
Cinnamon can improve insulin sensitivity and lower blood sugar levels by mimicking insulin’s effects, increasing glucose transport into cells.
How to Add to Your Diet?
- Chew a small piece (0.5 to 1 cm) of cinnamon stick or a pinch of cinnamon powder with water.
3. Protein
How It Helps?
Incorporating protein into your meals can help manage blood sugar levels by ensuring a slower, more steady release of glucose into the bloodstream.
How to Add to Your Diet?
- Include a protein source, such as dal, beans, paneer, or fish, in every meal.
- You can also consider protein-rich snacks like dahi or a handful of seeds.
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4. Nuts and Seeds
How It Helps?
Nuts and seeds are good sources of healthy fats, fiber, and protein, which can help stabilize blood sugar levels.
How to Add to Your Diet?
- Snack on a small handful of almonds, walnuts, or mix seeds.
- You can also sprinkle them on salads, dahi.
5. Exercise
How It Helps?
Regular physical activity can help increase insulin sensitivity, allowing your cells to use the available sugar in your bloodstream more effectively.
How to Include in Your Daily Routine?
- Aim for at least 30 minutes of moderate exercise most days of the week.
- This can include walking, yoga, cycling, or any other activity you enjoy and can maintain consistently.
Karela Khao = Myth
It’s commonly believed that karela (bitter gourd) can significantly relieve diabetes symptoms. However, it’s important to note that while karela can help in the management of blood sugar levels due to its properties, it is not a cure-all.
In fact, only a minority of people might find significant relief solely from consuming karela. A balanced diet and lifestyle changes are essential for effective diabetes management.
How We At Fitterfly Can Help You?
We know you’re exploring various ways to maintain normal blood sugar levels. The tips mentioned in this blog are from our experts, who help our Program members understand which foods can help them manage their blood sugar.
It could help you too in case you are trying to control your blood sugar levels.
On that note, we would love to help you more in your Diabetes journey.
Do take out time to check out our Fitterfly Diabetes Prime Program, or you can also speak to us or contact us at 08069450746 for more information.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
What foods can help lower blood sugar levels naturally?
Eating foods high in fiber and low on the glycemic index can naturally lower blood sugar levels. Examples include leafy vegetables, whole-mixed grains, and nuts.
What are the best strategies to naturally manage your blood sugar levels?
Alongside a healthy diet, regular physical activity and maintaining a balanced weight are crucial for the management of blood sugar levels naturally.
Can exercise reduce blood sugar levels?
Regular physical activity can reduce blood sugar levels by increasing insulin sensitivity and helping the muscles absorb glucose during and after activity. In addition, you should maintain a proper lifestyle for optimal blood sugar levels.
