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Natural Ways to Lower Blood Sugar - Avoid Diabetes


How your Body Handles Blood Sugar

As soon as you have eaten, your body breaks down the food into glucose which your muscle and fat cells need for energy. In order for the cells that the cells make use of this glucose the pancreas secrete the hormone called insulin, which allows muscle and fat cells to metabolise the glucose.

It is only in recent years that insulin resistance has become important in its own right and recognised as a contributor to metabolic syndrome.

And Why Should I Care?

Diabetes Type 2, shows itself later in life, so taking care of your blood sugar levels and that of your children will help you to avoid diabetes and its incumbent problems,

Your body can become resistant to insulin particularly if there is excess abdominal fat, a lot of stress, high blood pressure or a close family member who suffers from high blood pressure, heart problems or diabetes.

The glucose stays in the blood stream, which in turn creates the need for more insulin. The cycle may continue for years until what was a pre-diabetic condition, becomes diabetes type 2, as the pancreas can not longer secrete enough insulin to stabilise the blood sugar.

Keeping glucose sugar levels balanced assists in weight loss, as low blood sugar (hypoglycemia) triggers binge eating, which rebounds into high blood sugar which the body will store as fat.

Who is at Risk for Insulin Resistance?

You are at risk if:

  • You have a body mass index of more than 25
  • If you are a man and your waist measures over 40 inches
  • If you are a woman and your waist measures over 35 inches
  • If you are over 40 years of age
  • If you lead a sedentary life
  • If you have close relatives with Diabetes, arteriosclerosis, or high blood pressure.
  • If you have metabolic syndrome and are pre-diabetic
  • If you have had gestational diabetes.

Insulin resistance can be managed by reducing the body need for insulin and increasing the cells sensitivity to insulin.

A blood sugar monitor or a glucose monitor is a simple device which you can buy to monitor your levels which should be as follows:

  • Before breakfast - Between 80 - 120 This is considered healthy.
  • Before meals - Between 80 - 120
  • Two hours after you eat - Levels should be 170 or less.
  • Before you go to bed, ideal levels should be 100 - 140
  • While fasting, ideally stay between 70 - 100

High blood sugar, hyperglycemia can cause damage to blood vessels, increase the risk of heart disease and stroke, also kidney disease, vision and nerve problems.


Apple Cider Vinegar

Lifestyle Changes to Reduce Blood Sugar

Two important studies, regarding insulin resistance, in Finland and the United States, showed that aerobic exercise and dietary changes reduced the development of diabetes by 58%.

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Lower Your Glucose Fast

Becoming physically active is the fastest way to increase the rate glucose is taken up by the muscle cells and improve the sensitivity of the cells to insulin. 20 - 30 Minutes of exercise daily will do marvellous things for your health and well-being.

Apple Cider Vinegar

If you consume 2 tablespoons of vinegar just before a high carb meal it will lower your blood sugar level. Vinegar contain acetic acid which inactives certain starch digesting enzymes. It appears to mimic the blood sugar lowering medication Precose.

Apple cider vinegar capsules are an excellent natural way to lower blood sugar, keep you regular, and does wonders for lowering cholesterol if taken every morning before eating and around one hour before a large meal!

Altering your diet, particularly the carbohydrates in the diet.

Some carbohydrates are broken up into sugars and absorbed faster than others and these have a high glycemic index, which increase the glucose level more rapidly.

High Glycemic Index Carbohydrates:

  • Unrefined sugars
  • White Bread, Rolls, Bagels
  • Unrefined corn and potato products, e.g. french fries, mashed potatoes, doughnuts, corn chips

Low Glycemic Index Carbohydrates:

  • Higher fiber content - e.g. whole grain breads and brown rice
  • Non-starchy vegetables e.g. Broccoli, green beans, asparagus, Carrots and greens.

Remember, the overall profile of the meal itself is more important than the individual glycemic index of foods.

Children's Nutrition Tip:

Your children's (although this applies to everyone), daily allowance of sugar is consistently over stepped by the amount of fruit juices and fizzy drinks they consume. The next biggest sugar culprit is cereal and then cereal bars.

Natural Ways to Lower Blood Sugar

Insulin Resistance, Belly Fat and Stress

Have your cholesterol checked and your thyroid. High cholesterol is one of the symptoms of metabolic syndrome, which is a precursor to heart disease, diabetes and many other problems. Although high cholesterol won't affect blood sugar levels, it must be contained for health reasons and it is precursor to insulin resistance.

Dragon Herbs Duanwood Reishi

Reishi mushroom is considered a brilliant all round tonic which assists in lowering bad cholesterol and balancing blood sugar, including the immune and cardiovascular system.

To avoid sugar highs or lows and keep your blood sugar even, several small amounts of food should be eaten throughout the day. It's easier on the intestines, the pancreas and the digestive enzymes.

Eating around 4 - 6 meals per day of around 500 calories each and drink a lot of water to avoid chronic dehydration.

Belly fat increases heart disease and insulin resistance, and it is particularly hard for women to get rid off in their menopausal years.

Belly Fat can increase under acute or chronic high stress due to the release of cortisol from the adrenals. Again exercise, massage, meditation, yoga and simply relaxing baths can reduce stress levels.

Metabolic Syndrome - a Precursor to Insulin Resistance

Metabolic syndrome is a precursor to heart disease, type 2 Diabetes and possible cirrhosis or kidney damage. Approximately 33% of the American population have metabolic syndrome, which increases to 40% to people over 60.

The Mediterranean diet has been found to be the best way to bring cholesterol, high blood pressure under control, and where the most weight was lost.

This diet relies on plant foods such as vegetables, fruits, beans, whole grains, nuts, olives and olive oil along with cheese, yoghurt, fish, poultry, eggs and red wine. Bread is dipped in olive oil, butter or margarine is not used. This diet protects against chronic disease.

Salacia. This aryuvedic herb from India aids in normalising blood sugar and insulin levels, and brings down glucose levels within 20 minutes of taking one.

Cinnamon. This wonderful tasting spice lowers fasting blood sugar and balances cholesterol levels. One gram a day for 40 days and it will continue to do its job for 20 days! Add it to your oatmeal, or toast and make a tea by boiling cinnamon sticks.

If you are overwhelmed, just start with leaving the processed grains and sugar out of your diet, use allowed sweeteners such as xylitol or stevia, and find a buddy to walk, even if it is only around the block, for take a dance class.

Lowering Blood Sugar - Livestrong Video

More help with the sugar problem

  • Ambushed by Sugar?
    Find it difficult to lose weight, perhaps sneaky sugar attacks are letting you down. Sugar is found in foods that would surprise you!
  • How Do I Avoid Diabetes?
    How to avoid diabetes. You can prevent diabetes by looking after your health, as this is a very serious disease which has more than doubled in the last decade.
  • Eating for Your Health
    Many serious diseases can be avoided by eating more of the super foods. Especially for you I have listed 33 super foods.


ram_m from India on September 13, 2015:

I'm a diabetic and this hub been very informative. Thank you for your post

Shelley Watson (author) on March 03, 2015:

poetryman6969, Hello thank you for stopping by. If you would like to make use of the vinegar - you can buy apple-cider vinegar capsules which are far more palatable and do a really good job.

poetryman6969 on March 01, 2015:

Some interesting advice. It's nice to see some natural methods for this problem. I have heard about the benefits of vinegar and cinnamon before. It's easy to get more cinnamon but I am not so sure about spooning down the vinegar.

Jackie Lynnley from the beautiful south on December 09, 2014:

I didn't know about the vinegar pills; I will sure get me some. Thanks for the info. I use barley and lentils to prevent diabetes but sure doesn't hurt to put many good things in our diet on a regular basis.

Vespa Woolf from Peru, South America on November 05, 2014:

I have a friend who has a metabolic syndrome which lead to pre-diabetes. Diet definitely plays a big role in diabetes. How interesting that reishi mushroom and apple cider vinegar can help. I often take apple cider vinegar for digestion but didn´t realize it can regular blood sugar, too. This is a great resource. Thanks!

Shelley Watson (author) on August 08, 2014:

carol7777, Thank you for dropping by - and your comment hit the nail on the head.

carol stanley from Arizona on August 07, 2014:

I enjoyed reading this and happy to say this is the way we live. First of all you feel better eating healthfully and exercising.

Imtiaz Ahmed from Dhaka, Bangladesh on July 30, 2014:

I see. My mother also take the doctors instructions. Take the medicines he suggest. She is also doing well in controlling the diabetes. Now showing her your post here. :)

Shelley Watson (author) on July 29, 2014:

imtii, Thank you for visiting. I'm sorry your mother has diabetes, my mother also has type 2 diabetes, but she is good with instructions and now it is actually easy to manage for her, and the Doctor has relaxed some of the restrictions on her diet.

Shelley Watson (author) on July 29, 2014:

imtii, Thank you for visiting. I'm sorry your mother has diabetes, my mother also has type 2 diabetes, but she is good with instructions and now it is actually easy to manage for her, and the Doctor has relaxed some of the restrictions on her diet.

Imtiaz Ahmed from Dhaka, Bangladesh on July 29, 2014:

My mother is facing more problems because of having Diabetes. Great post to learn from you. I will show it to my mom.

Shelley Watson (author) on July 17, 2014:

Lady Guinevere, Thanks so much for commenting and your visit, much appreciated.

Debra Allen from West By God on July 16, 2014:

This is a very informative hub you have here.

Shelley Watson (author) on July 15, 2014:

Victoria Lynn, Thank you so much for stopping by!

Victoria Lynn from Arkansas, USA on July 14, 2014:

I have heard GREAT things about apple cider vinegar. Great tips!

Shelley Watson (author) on June 29, 2014:

Au fait, exercise is the answer to maintaining health, but just exercise is simplifying the problem. It is the diet and the sugar placed in so many things things, especially if the item is market 'low-fat'. Thank you for stopping by and chiming in - much appreciated.

C E Clark from North Texas on June 28, 2014:

Exercise daily is the best way to fend off Type II diabetes. Learned that in my nutrition class at university. Diet is important too, but without exercise, diet alone will often not do the trick. Great suggestions here for people to avoid Type II. I would do the exercise before putting my confidence in apple cider vinegar.

Shelley Watson (author) on June 16, 2014:

Lisa Keatts, I certainly hope that you can help your husband get his insulin under control quickly and effectively. Thank you so much for visiting and your comments.

Lisa from Virginia on June 13, 2014:

Thanks for the information. My husband is currently pre-diabetic and I am trying to find ways to get his insulin under control. It is difficult to get him to try new things or do things differently but some of your ideas may work for him. Thanks again.

Shelley Watson (author) on May 29, 2014:

Mel Carriere. Thank you for chiming in here - we are never to young to give up sugar! LOL

Mel Carriere from Snowbound and down in Northern Colorado on May 27, 2014:

Very interesting information. I'm at that age now where I have to take this stuff seriously.

Shelley Watson (author) on May 14, 2014:

Peggy W, Hello thank you so much for visiting, the comments and for Pinning. So appreciate it.

MG Singh, Thank you for commenting, and it is quite frightening how quickly it is spreading.

MG Singh from UAE on May 14, 2014:

Nice information on a disease that is spreading

Peggy Woods from Houston, Texas on May 14, 2014:

This is a very helpful article filled with good information about the dangers of developing diabetes and also some good tips of ways to lower blood sugar levels. Sharing and pinning to my health board.

ologsinquito from USA on April 09, 2014:

This is excellent advice. If people only knew how much better they'd feel after cleaning up their diet, they may not mind giving up the sweets and other treats as much.

Shelley Watson (author) on March 14, 2014:

Many thanks for your visit - much appreciated your comments

jtrader on March 10, 2014:

Good tips. Vinegar is taken quite regularly in Japan for its health benefits. Voted up and useful!

Shelley Watson (author) on February 01, 2014:

Glad you stopped by Eddy, and thank you for your generous comments.

Eiddwen from Wales on February 01, 2014:

Thank you so much for sharing this hub.

My partner has Type 2 diabetes and I found this read very interesting.

Voted up and shared.


Shelley Watson (author) on November 19, 2013:

JPSO138 Hello, I hope you are well and somehow coping with the terrible crisis in the Philippines. Thank you for visiting and for adding depth to my article with your comments.

JPSO138 from Cebu, Philippines, International on November 18, 2013:

As a medical responder, I find this hub very informative and useful. I have responded to many situations where the patient is a diabetic and i know how hard it is to control the sugar. Well, this well really educate people and help them along the way. Up for this one!

Donna Hilbrandt from Upstate New York on January 18, 2013:

Very informative, thanks.

Shelley Watson (author) on January 07, 2013:

vespawoolf, you are so welcome, I hope it helps your father.

Vespa Woolf from Peru, South America on January 07, 2013:

That's great to know about cholesterol, too. My father suffers with high cholesterol and the Lipitor side effects were so severe that he couldn't take it any longer. I'll let him know. Thanks!

Shelley Watson (author) on January 07, 2013:

phdast7, So glad you visited. I appreciate your comments and your time.

Vespawoolf, Thank you for coming by. I swear by apple cider vinegar, my husband has genetic cholesterol problems which Lipitor could not completely control - however, he started taking Apple Cider Vinegar over 8 years ago, and it came down to an acceptable level which it still is today. Thank you for the vote and the share!

Vespa Woolf from Peru, South America on January 07, 2013:

My husband has a family history of diabetes so this is a concern. We do try to eat a whole foods diet, but I keep reading about apple cider vinegar and have decided to try it. The reishi mushrooms is also something I don't know much about but will consider. Thank you for this helpful information! Voted up and shared.

Theresa Ast from Atlanta, Georgia on November 04, 2012:

Excellent article with important information. I already avoid simple carbohydrates, but I am going to add apple cider vinegar to my daily routine. Thanks a lot. :)

Shelley Watson (author) on September 09, 2012:

girishpuri, So sad to hear that, as Type 2 diabetes is so avoidable. Thanks for your visit, and great comments.

Girish puri from NCR , INDIA on September 08, 2012:

Very much useful hub, due to improper diet and unhealthy life style is leading towards more cases of diabetes, and In India diabetes is spreading like anything, great share.voted up.

Shelley Watson (author) on August 26, 2012:

MargaritaEden, thank you for visiting. Really appreciate the share and your comment.

MargaritaEden from Oregon on August 25, 2012:

Shelley, this is very useful and practical hub, diabetes is sure on the rise, thank you for giving us this information, sharing your hub.

Shelley Watson (author) on August 09, 2012:

healthylife2, Thank you for stopping to read my hub. You are right to keep an eye on your children's eating habits, you will be doing them such a favour when they get older.

healthylife2 on August 09, 2012:

Great hub and it made me think about the fact that I should be really careful with what my children eat because long term problems could result for them later in life. Diet and exercise seem to be key with everything!

Shelley Watson (author) on August 09, 2012:

Thank you for reading my hub and for your really great comments, so much appreciated!

RTalloni on August 09, 2012:

A super look at natural ways to lower blood sugar levels. Filled with helpful details and options, you offer practical information in an easy to read format. Thanks for highlighting important info so well.

Shelley Watson (author) on August 01, 2012:

Garifalia, Glad you are young inside, and very glad you stopped to visit, much appreciated!

Shelley Watson (author) on August 01, 2012:

Ron Hawkster, Thanks for commenting and your 2nd message which I appreciate. I am leaving it up because I had a good laugh - amazing how much trouble a close family member can cause, just have to get them to stand further away! Let others enjoy it too! Thanks so much for spotting it!

Shelley Watson (author) on August 01, 2012:

Mama Kim 8, Thank you for visiting, I'm enjoying your recipes!

Patty Kenyon, Thanks so much for stopping and commenting.!

Garifalia on July 31, 2012:

Thanks for all of this great information. I have a line of diabetics both from my mom's and dad's side of the family. Your article is very informative and the pictures make it easy to read (I haven't grown up much inside).

Ron Hawkster from United States of America on July 30, 2012:

2nd message (please deny this one. This is only to point out a minor text truncation issue and does not need to remain in the comments section)

The text of the fourth paragraph has been truncated. It reads: "Your body can become resistant to insulin particularly if there is excess abdominal fat, or a lot of stress, high blood pressure or a close family member"

No biggie, and I hope I am not being intrusive.

Ron Hawkster from United States of America on July 30, 2012:

Informative and very useful. Voted up. Thanks for sharing.

Patty Kenyon from Ledyard, Connecticut on July 30, 2012:

Awesome, Useful, and Interesting!! Thank-you for sharing your knowledge, I do appreciate it!!!

Aloe Kim on July 30, 2012:

Wonderful hub. When someone is first told they're at risk for diabetes it is scary and overwhelming, this would certainly clear things up nicely. voted up and useful

Shelley Watson (author) on July 30, 2012:

Mecheshier, Thank you for the votes and great comment.

Diana Lee, Thank you and you are most welcome!

Mperrottet, Hopefully it will help your husband, thank you for the kind comments and the votes!

Julie deNeen - I appreciate you stopping by.

Blurter of Indiscretions from Clinton CT on July 29, 2012:

Very useful- especially for people who are at risk for Type II diabetes.

Margaret Perrottet from San Antonio, FL on July 29, 2012:

My husband is diabetic - I'll have to clue him in on cinnamon. Lots of good information in this hub, and so nicely presented. Voted up, interesting and useful.

Diana L Pierce from Potter County, Pa. on July 29, 2012:

This is good information. Thanks for sharing it.

mecheshier on July 29, 2012:

Great article with very informative information Thank you for sharing. vote up for awesome and useful.

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