How to Naturally Lower Blood Glucose Levels

Concerns regarding high blood sugar often revolve around prediabetes and diabetes. However, the harmful effects of high blood sugar are not limited to diabetes. High blood sugar and insulin resistance can remain hidden for years before symptoms occur. High blood sugar has been linked with the development1 of several conditions, including but not limited to PCOS (polycystic ovary syndrome) and NAFLD (non-alcoholic fatty liver disease).

This guide highlights the power of dietary choices, engaging in regular physical activity, implementing stress management strategies, and making mindful lifestyle adjustments to enhance insulin sensitivity and blood sugar regulation. By adopting these natural blood sugar management methods, you can control your health and potentially mitigate the risk of chronic diseases like diabetes and NAFLD.

Blood sugar levels and blood sugar regulation

A balanced diet consists of carbohydrates, proteins, and fats, which need to be broken down into their smallest units, such as glucose, fructose, amino acids, and fatty acids before they can be absorbed and utilized by the body. Let’s look at glucose, the smallest carbohydrate unit, and how it’s regulated in the body.

Glucose homeostasis - absorption, utilization, and storage

Glucose is a six-carbon sugar and the preferred source of energy for cells. Upon digestion, glucose passes through specific glucose transporters in intestinal cells and enters blood circulation. As sugar-enriched blood passes through the pancreas, the pancreas begins to release insulin. 

Glucose homeostasis2 is how insulin and hormones like glucagon work together to maintain a stable blood sugar level. After a meal, when blood sugar levels rise, insulin signals cells to uptake glucose for energy production (converting glucose into ATP within the cell). Insulin also signals the liver, skeletal muscle, and adipose tissue to store excess glucose (as glycogen and triglycerides) for future use. 

On the other hand, when blood sugar levels begin to drop, the pancreas releases glucagon. Glucagon stimulates the liver to break down glycogen (glycogenolysis) into glucose and release it back into blood circulation for energy production.

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Insulin resistance and developing diabetes

Several lifestyle and genetic factors2 can disrupt glucose homeostasis and cause either low blood sugar (hypoglycemia) or high blood sugar (hyperglycemia).

One common cause of hyperglycemia is impaired insulin sensitivity3, which occurs when the body's cells become less responsive to the effects of insulin and need more insulin than usual to take up the same amount of glucose as before. Insulin resistance can build silently for years before the pancreas becomes exhausted and cannot keep up with the increasing insulin demand, resulting in high blood sugar levels. 

A diet of foods high in simple and refined carbohydrates, like fast food and sugary drinks, has a high glycemic load (excess sugar), leading4 to high blood sugar levels. Over time, chronic spikes in blood sugar trigger the pancreas to release too much insulin (hyperinsulinemia) to manage blood sugar. As a result, cells may become insensitive to insulin, leading to diabetes.

How do you measure blood sugar? 

Red blood cells contain a protein called hemoglobin that helps transport oxygen from the lungs to the rest of the body. Since blood sugar sticks to hemoglobin, it can be measured by testing HbA1c levels (glycosylated hemoglobin). HbA1c is used to approximate average5 blood glucose over the last 2-3 months and diagnose prediabetes and diabetes. HbA1c test results may depict blood sugar ranges as follows:

• Normal range: Below 5.7% or 99 mg/dL
• Prediabetes: 5.7-6.4% or 100-125 mg/dL
• Diabetes: Above 6.4% or 126 mg/dL

Remember that the blood sugar range outlined above is not definitive, since factors like type of hemoglobin, degree of glycosylation, and the rate of red blood cell turnover will vary depending6 on age, gender, and ethnicity and will impact what might be considered diabetic, prediabetic or normal range for you.

What are some signs and symptoms of high blood sugar levels?

Some signs and symptoms of high blood sugar may include7:

• Polydipsia (increased thirst)
• Polyuria (frequent urination)
• Polyphagy (increased appetite)
• Acanthosis nigricans (dark patches of slightly thickened skin, usually found near skin folds like the back of the neck, groin, elbow, and underarms)
• Micronutrient deficiencies (magnesium, chromium, zinc, selenium, and vitamin D)
• Diabetes, hyperlipidemia (increased cholesterol), and hypertension (high blood pressure)
• Increased waist size (belly fat)
• PCOS (signs include irregular menstrual cycles, hirsutism, acne, hair loss, etc.)
• Sudden weight loss or weight gain

• Slow wound healing
• Increased risk of heart disease, kidney disease, and vision loss

Checking blood sugar regularly with the help of portable glucometers or a continuous glucose monitor (CGM) can be a helpful way to track your blood sugar and how different foods and physical activity levels may impact your blood sugar. Undiagnosed diabetes and sudden changes in diet (high glycemic foods or avoiding consuming carbohydrates altogether) and dosage changes in diabetes medications like insulin can lead to severe life-threatening complications like:

• Diabetic ketoacidosis8 (blood sugar of 240mg/dL)
• Hypoglycemia7,8 (blood sugar below 70 mg/dL) - Symptoms may include shaking, weakness, lightheadedness, sweating and chills, pale skin, increased heart rate, confusion and irritability, etc.

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Natural ways to lower blood sugar levels and promote healthy blood sugar levels

Stable blood sugar levels can help us meet our energy needs throughout the day, but impaired glucose homeostasis can unexpectedly affect your quality of life. A few lifestyle modifications that may encourage stable blood sugar levels include:

Meal components, sequence, and timing

We learned earlier that skeletal muscle takes up a large part of post-meal glucose, and eating right before sleep can lead to post-meal blood sugar being directed to adipose tissue and the liver, where sugar gets converted into triglyceride stores.

On the other hand, a protein-rich breakfast drives satiety (feeling full and satisfied after a meal) and could lower caloric intake throughout the day. Studies9.10 have shown that individuals who consume a higher protein breakfast, such as eggs or Greek yogurt, tend to eat less at subsequent meals and have reduced cravings for high-fat, high-sugar snacks.

Adding in fermented foods like pickled cucumbers or yogurt can help lower post-prandial glucose spikes10 when consuming a high glycemic breakfast food like cereal.

A Balanced Diet - Fiber (complex carbohydrates), protein and healthy fats

A review4,11 collating the effects of meal sequence on postprandial (post-meal) blood glucose, satiety (feeling full), oxidative stress, and inflammatory markers found that meals that started with a high load of water and fiber (soup, fresh/cooked/ fermented vegetables, salads, or fruit), followed by protein (yogurt, fish, poultry, eggs, red meat), fats (nuts, seeds, etc.) and complex carbohydrates (starchy vegetables, cooked or sprouted whole grains, and legumes) increased satiety per calorie and reduced postprandial glucose spikes.

Fiber-rich foods slow12 gastric emptying and allow time for increased absorption of nutrients and release of appetite-regulating hormones (cholecystokinin).

Addressing nutritional deficiencies 

High blood sugar has been associated with nutritional deficiencies since several vitamins and minerals are necessary for glucose homeostasis. A review13 studying the association between vitamin deficiencies (A, C, D, E, B6, folate, and B12) and diabetes found that nutrient deficiencies can predispose individuals to diabetes.

Vitamin B12 is associated with lowering homocysteine levels. High levels of homocysteine (an amino acid) have been linked with increased oxidative stress and diabetes. B12, vitamins A and D, magnesium, and chromium supplementation have all been linked with improved β-cell function, insulin sensitivity, lipid profiles, and glucose metabolism14,15.

Intermittent fasting

Intermittent fasting involves limiting your food intake to specific periods throughout the day or week. Intermittent fasting has been linked16 to numerous health benefits, including weight loss, enhanced insulin sensitivity and fasting blood sugar levels, reduced inflammation and blood pressure, and improved HbA1c and cholesterol control.

Traditional food supplements

GLP-1 is an incretin hormone released from the gut after a meal. GLP-1 is vital in glucose homeostasis as it triggers insulin release, slows gastric emptying, and enhances satiety. 

Different dietary and microbial metabolites (gut microbiome) trigger GLP-1 release. SCFA (short-chain fatty acids) are microbial metabolites that result from complex carbohydrate or prebiotic breakdown and prompt GLP-1 release intestinal cells17.

Fiber slows down glucose absorption in the gut and promotes GLP-1 release. In addition to vegetables and fruit, psyllium husk and inulin (chicory root powder) supplementation18 can add fiber to your diet. 

A 4-week probiotic supplementation with the probiotic L. reuteri showed increased GLP-1 concentrations. Studying19 the effects of prebiotic and probiotic supplementation in addition to a weight loss diet in 46 adults in a randomized controlled trial over 12 weeks, researchers found both an increase in GLP-1 concentrations and weight loss in the group supplemented with a prebiotic and probiotic mix compared to the group that only followed the weight loss diet.

Regular consumption of foods20 such as apple cider vinegar, fenugreek seeds, cinnamon, berberine, and coffee has been associated21 with lower glucose absorption and improved glycemic control. 

Hydration - Water and electrolytes

Water is an essential and often neglected aspect of nutrition. Adequate water helps kidneys flush excess sugar from the body. In addition to the detoxification effect, a study observing the effects of pre-meal water intake for eight weeks found22 significant improvements in fasting blood sugar, LDL cholesterol, and body weight. 

On the other hand, reduced water intake has been linked with impaired glucose homeostasis in individuals with type 2 diabetes. High blood sugar is already linked with increased dehydration due to increased urination. Inadequate water intake and electrolytes can exacerbate high blood sugar-related dehydration23.

Exercise

Skeletal muscle acts as the largest post-meal glucose sink. Regular physical activity has been associated with reduced risks of insulin resistance, metabolic syndrome, and the risk of diabetes. Different studies suggest the intensity of physical activity is proportional to insulin sensitivity in cells24. Aerobic and strength (resistance exercise) are linked to improved glucose homeostasis and fat reduction. 

Sleep and stress management

Modern lifestyle habits can lead to sleep deprivation and inadequate stress management. Cortisol is a stress hormone released during physical and psychological stress that increases glucose availability to the brain.

Cortisol increases gluconeogenesis (glucose synthesis), inhibits glycogenesis (glycogen synthesis and storage) in the liver, and interferes with pancreatic beta cell insulin synthesis and release, leading to a persistent state of high blood sugar levels.

Chronically high cortisol levels (hypercortisolism) also inhibit glucose uptake by muscle and adipose tissue, eventually leading to muscle loss, insulin resistance, diabetes, and accumulation of belly fat25.

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Managing blood sugar levels naturally

High blood sugar can lead to severe health conditions beyond diabetes, such as PCOS, NAFLD, and hypertension. Glucose homeostasis is crucial for maintaining overall health. Impaired insulin sensitivity due to poor diet and lifestyle can lead to hyperglycemia and, eventually, diabetes.

Regular monitoring of blood sugar through HbA1c levels helps assess diabetic risk. Lifestyle modifications, such as consuming high-fiber, protein-rich meals, can reduce cravings and lower post-meal glucose spikes. Practices such as intermittent fasting and stress management methods such as yoga and meditation may support glycemic control. Regular exercise and adequate hydration also play significant roles in effectively regulating blood sugar levels.

Simple changes often make a big difference in addressing the onset of chronic diseases. You can enhance insulin sensitivity and promote overall health by modifying dietary choices, exercising, staying hydrated, managing stress, and addressing nutritional deficiencies.

Frequently Asked Questions:

1. How can I lower my blood sugar quickly? How do you bring blood sugar down quickly?

Physical activity helps muscles take up excess glucose from the blood, and keeping hydrated can help the kidneys flush out excess water from the body. Additionally, if you have been prescribed diabetes medications like insulin, taking the required dose can help bring down blood sugar levels.

2. What are the ten foods that lower blood sugar?

Micronutrient-rich, low-glycemic complex carbohydrates (foods rich in soluble fiber) and proteins include foods like seeds and nuts, garlic, ginger, artichokes, oatmeal, sweet potatoes, beans and legumes, leafy green vegetables, salmon, avocados, berries, and lean meats like chicken or turkey.

3. Can blood glucose be lowered naturally?

Several lifestyle modifications, such as walking after a meal, exercising, eating a balanced diet, getting adequate sleep, and managing stress, can help keep blood sugar levels stable in the long run.

4. What foods bring your glucose level down? What foods bring down blood sugar?

Some good options for lowering blood sugar include leafy greens, whole grains, lean proteins, and healthy fats like avocado and nuts. Additionally, certain herbs and spices such as cinnamon, turmeric, and ginger have positively impacted blood glucose levels. 

5. Can drinking water lower blood glucose? What can I drink to lower my glucose?

Drinking water can help lower your glucose by helping your kidneys flush out excess flush from the blood.  Other drinks that may lower blood sugar levels include green tea, black coffee, and herbal teas such as chamomile or cinnamon. It is important to avoid sugary beverages like soda or fruit juices, which can cause spikes in blood sugar levels. Instead, opt for water or these other healthy drink options to keep your glucose levels under control.

References​‌‌‍‍​‍

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