Are there any Home Remedies for Diabetes?

Babaji ka Churan Khao, Ghar Baithe Diabetes Bhagao!!

We are sure you must have heard such crazy remedies for ‘curing’ diabetes at home! 

Firstly, diabetes is NOT a disease. It is a health condition that needs to be controlled. Secondly, till now, there is NO ‘cure’ or ‘home remedy to cure’ for diabetes. However, it can be kept strictly under control or can be reversed. 

The only thing that WILL WORK to keep diabetes under control is maintaining a healthy weight and keeping your waist circumference under control (less than 80 cm for females and less than 90 cm for males). 

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In this blog, we will share a few simple yet scientifically proven home remedies for diabetes you can try to control diabetes. 

Let’s first start with the diet-based home remedies you can try.

What are the Dietary Changes that You Should Make?

Making the right dietary changes is important and a MUST to manage your diabetes. Here are some recommendations:

1. Incorporate High-Fiber Foods

Do you know the secret ingredient for Popeye’s muscles? It’s spinach.

Although Popeye doesn’t have diabetes, if you include spinach and other green leafy vegetables like methi, moringa, sarson ka saag, laal saag, chaulai, and gongura (ambaadi), you can not only control your diabetes but also improve your overall health. These are excellent home remedies for diabetes.

Did You Know? 

Gongura, also known as Ambadi or Pitwaa, a kind of green leafy vegetable, is packed with the highest amount of vitamins, minerals, and antioxidants. It’s great for boosting your health!

Include plenty of seasonal fruits (like abroad, jamun, apples, shoot, etc.), vegetables (such as lauki, gobhi, tamatar, etc.), whole grains (like jau, bajra, jowar, etc.), and legumes and pulses (like seeds, dal, lobia, etc.) in your diet.

These foods help regulate blood sugar levels by slowing down the absorption of sugar.

2. Limit Refined Carbohydrates and Sugary Foods

Avoid foods high in refined sugars, which include jaggery & kadishakkar, and carbohydrates, such as white bread, pastries, and sugary drinks (including fruit juices, diet soda or diet ‘sugar-free’ drinks, store-bought jal-jeera drink, lemonade or fruity syrups). This is a crucial part of home remedies for diabetes.

3. Choose Lean Protein Sources and Healthy Fats

Choose lean proteins like chicken fish and plant-based proteins like dal, rajma, and chickpea (chole). Include healthy fats like nuts, seeds, soya, tofu, and avocados. This dietary choice is an effective home remedy for diabetes.

4. Monitor Portion Sizes and Meal Timing

Eating smaller, balanced meals at regular intervals helps prevent blood sugar spikes.

A practical approach to meal planning is using the Balanced Plate Method. Here’s how you can do it:

• Fill half your plate with non-starchy vegetables such as palak (spinach), kheera (cucumber), tamatar (tomato), gobhi (cabbage) etc.
• Fill one-quarter of your plate with lean proteins such as grilled chicken, fish, paneer, dal, chana (chickpeas), or sprouts (moong, moth, lobia, channa, rajmah).
• Fill one-quarter of your plate with whole grains, such as brown rice or whole mixed-grain roti. 
• Add a serving of healthy fat, such as nuts and seeds, such as badam (almonds), moongfali (ground nuts), kaju (cashews), and akhrot (walnuts).

At Fitterfly, our nutrition coaches guide you in this method. Depending on your food choices, preferences, and habits, they will suggest the ideal food items on your plate.

They do this based on your PGR Score (Personalized Glycemic Response), which tells which food is causing your blood sugar to spike and which ones are good for you.

This way, you can be sure that what you are eating is good for your diabetes. If you want to know more about how we track this, do give us a missed call on 08069450746

Are there any Herbal Remedies and Supplements?

Certain herbs and supplements have shown potential in managing diabetes. Our observations (with our Diabetes Program members)  show that herbal home remedies for diabetes work most effectively in people with pre-diabetes (HbA1c 5.6 to 6.5%) or newly diagnosed diabetes.

1. Karela (Bitter Melon)

Known for its insulin-like properties, bitter melon can help lower blood sugar levels. 

How to include them in your diet

• Juice: Drink fresh bitter melon juice on an empty stomach in the morning. This is one of the popular home remedies for diabetes.
• Stir-Fry: Add sliced bitter melon to a vegetable stir-fry with onion and tomatoes.

2. Methi ke Beej (Fenugreek seeds)

Rich in soluble fiber, fenugreek seeds can slow down digestion and absorption of carbohydrates.

How to include them in your diet

1. Soak 1 teaspoon of methi seeds in half a cup of water overnight.
2. Divide this mixture into three cups.
3. Drink one cup before each meal (breakfast, lunch, and dinner). This is a well-known home remedy for diabetes.
4. Start with a smaller amount and gradually increase as you build your tolerance.

3. Daalcheeni (Cinnamon)

Some studies suggest that cinnamon may improve insulin sensitivity.

How to include them in your diet

Chew a small piece (approximately 0.5 to 1 cm) of cinnamon stick or a pinch of cinnamon powder with water. Incorporating cinnamon is another effective home remedy for diabetes.

How to Manage Diabetes with Simple Moves?

Regular physical activity is essential for managing diabetes and is considered one of the most effective home remedies for diabetes:

1. Aerobic Activities

We all love doing some moves, whether it is Zumba, dancing, cycling, swimming, or whatever you love doing. Activities like walking, jogging, and swimming help improve cardiovascular health and regulate blood sugar levels.

2. Strength Training

Building muscle mass through strength training exercises helps improve insulin sensitivity.

3. Flexibility Exercises

Incorporate activities like stretching or yoga to enhance flexibility and reduce stress.

Stress Management Techniques

Stress can negatively impact blood sugar levels. Managing stress effectively is crucial for diabetes management and is often recommended as part of home remedies for diabetes:

1. Mindfulness Meditation: Practicing mindfulness can help reduce stress and improve mental well-being.
2. Deep Breathing Exercises: These exercises can help calm the mind and reduce stress.
3. Yoga and Progressive Muscle Relaxation: These techniques promote relaxation and reduce stress, making them useful home remedies for diabetes.

What are the other Lifestyle Modifications that you Should Make?

Adopting healthy lifestyle habits is important for managing diabetes and can be seen as part of home remedies for diabetes:

1. Acchi Neend Lo

Getting adequate sleep is essential for supporting blood sugar regulation and overall health. Aim to get 7-9 hours of quality sleep each night by establishing a regular sleep schedule and creating a restful environment that is cool, dark, and quiet.

2. Smoking aur Alcohol ko Bolo Bye

You know, quitting smoking and cutting back on alcohol can really help manage diabetes better. Both smoking and excessive alcohol intake can make diabetes complications worse. When you quit smoking and alcohol consumption, you’ll improve your overall health and have a much easier time keeping your diabetes under control. This is a crucial aspect of home remedies for diabetes.

3. Wazan Kam Kro

You know, research shows that if you lose just 5 to 10% of your body weight can really help manage diabetes. So, if you weigh 80 kg, losing just 4 to 8 kg can make a big difference.

To do this, focus on a balanced diet with whole grains, lean proteins, and a lot of non-starchy vegetables. This way, you’ll not only lose weight but also keep your blood sugar levels in check. Weight loss is an effective home remedy for diabetes.

4. Kasrat/Yoga Karo Healthy ho Jao

Regular exercise is another key to managing diabetes effectively. Aim for at least 150 minutes of moderate activity like brisk walking or cycling each week.

Adding strength training a couple of times a week can also make a big difference. Staying active helps control blood sugar levels, maintain a healthy weight, and boost your overall well-being.

Exercise is a fundamental home remedy for diabetes.

Monitoring and Consultation

Regardless of the remedy or therapy you are using, whether it is a home remedy for diabetes, allopathic treatment, or any other approach, tracking and monitoring your health parameters is the MOST IMPORTANT thing.

This will show you how much your health is progressing and ensure your diabetes is under control. Additionally, go for a complete health check-up at least once a year to ensure there is no internal damage caused by diabetes.

1. Track Blood Sugar Levels: Use a glucometer or a continuous glucose monitoring device to keep track of your blood sugar levels. This is a practical home remedy for diabetes management.
2. Consult Healthcare Professionals: Before starting any new home remedies for diabetes or supplements, consult with your healthcare provider, especially if you are taking medications or have pre-existing health conditions.

How We At Fitterfly Can Help You?

We know that managing diabetes requires a disciplined approach, including eating a balanced diet, quitting smoking, reducing alcohol intake, managing stress, getting adequate sleep, and staying active.

Additionally, our Indian kitchens have many secret ingredients that you can try as home remedies for remedies. Always cross-check the authenticity before trying anything new, and consult with your doctor.

At Fitterfly, we turn tips into action with personalized diet and exercise plans. Our Nutrition Coaches ensure your diet supports blood sugar control that keeps you active and healthy.

We provide exclusive home remedies for diabetes based on your Personal Glycemic Response (PGR). Our Success Coaches help manage stress and mental well-being with mindfulness and yoga, while our Fitness Coaches, including physiotherapists, create personalized exercise plans to get you in shape and manage diabetes-related pain.

Plus, all health and diabetes check-ups are included free of cost in our program. With Fitterfly, you get personalized, science-backed support to manage diabetes effectively.

It’s all part of our Diabetes Management Program. To learn more, talk to one of our program advisors by simply giving a missed call to 08069450746.

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* Diabetes Remission is the clinical term for Diabtes Reversal