How to balance blood sugar

Dietitian.Lauren Hmede
Apr 24, 2019
2 min read

NUTRITION: Four steps can help naturally balance blood sugars

Some people are diagnosed with prediabetes when blood sugar is too high but not enough to be diagnosed as diabetes type 2. Both conditions are caused by insulin dysregulation, namely insulin resistance. The most important step is to control blood sugar.

Dietary factors, sedentary lifestyle and stress can all cause blood glucose (sugar) and insulin levels to be chronically elevated, leading to insulin resistance.

Here are four steps to help you lower blood sugar, improve insulin sensitivity, and either reverse or prevent diabetes.

Focus on a balanced, lower glycemic diet.

What and how much you eat is an extremely important factor in maintaining healthy blood sugar levels.

• In order to regulate insulin level you must lower intake of carbs and choose whole grains like quinoa and oats in addition to brown rice while prevent eating processed food like white rice, white potatoes and other

• Consume adequate omega-3 by choosing (salmon, mackerel, herring, tuna, sardines) and plants like flax seed, walnuts, chia seeds and soybeans.

• Choose a high-quality protein at every meal, such as lean meats, omega-3 rich fish, eggs and legumes or beans.

• Aim to have 35 grams of fiber daily.

• You need to eat regularyl at the same time daily for every three-four hours and avoid snacking

Manage stress.

High level of cotrisol induced by stress lead to high level of blood sugar and insulin. Cortisol also increases the secretion of leptin which reduce satiety and induce hunger.

Get a good sweat at least four days a week.

In general physical activity is important for controlling blood sugar but a moderately vigorous effort, such as brisk walking or running, for at least 30-40 minutes four times a week can significantly benefit insulin regulation and blood sugar levels.

Use supplements strategically.

According to studies, some nutrient supplements may improve insulin level and blood sugar but you need to consult your doctor before the use of any supplements:

Consider these supplements to help support your better blood sugar regimen:

• Omega-3 fatty acids increase insulin sensitivity.

• Vitamin D counters its deficiency linked to insulin dysfunction.

• Magnesium helps activate insulin receptors

• Alpha lipoic acid increases your body's use of glucose (blood sugar).

• Cinnamon decreases the rise in glucose (blood sugar) after a meal.