When carbohydrates are eaten, they are converted to glucose and then either used immediately for energy or stored in the liver and muscles as glycogen, to be used for energy later. In some cases, people have a tendency to develop elevated blood sugar levels. Diabetics, for example, have a hard time producing insulin, which the body uses to stabilize blood sugars. When the blood sugar levels become elevated, a condition called hyperglycemia can occur. The way to bring the levels down is to make some dietary and lifestyle adjustments.
Step 1
Get some exercise. When you exercise, your body uses stored glycogen for energy, which in essence lowers your blood sugar levels. Perform cardiovascular exercise or weight training for 30 minutes a day at a light to moderate intensity. Some examples are walking, swimming, biking and lifting weights.
Step 2
Try some natural supplements. There are various such supplements that can help promote the release of insulin and lower blood sugar levels. Some of these include zinc, chromium, cinnamon and salacia oblonga.
Step 3
Graze throughout the day. Eating every two to three hours can help keep you feeling full and energized, and it can also keep your blood sugar levels stable. Eat meals that are a balance of protein, carbs and fat, which can slow down the digestive process and keep the blood sugar levels from spiking. A typical meal could include a chicken-breast wrap with oil-based dressing.
Step 4
Increase your intake of fiber. Fiber is found in complex carbs, and it gets digested at a slow pace. This can help keep you full longer and also help keep your blood sugar levels stable. Some examples of foods that are high in fiber include oatmeal, pears, apples, oat bran, whole grain cereal and legumes.
Step 5
Cut down on the processed carbs. Processed carbs get dispensed into the blood stream quickly, which causes a rapid increase in blood sugar levels. Avoid these types of carbs, or at least keep them to a minimum. Some examples are soda, candy bars, cakes, cookies, doughnuts and processed baked goods.
Step 6
Drink red wine or tea with dinner. According to food scientist Kalidas Shetty of the Journal of Food Biochemistry, drinking red wine or black tea with a meal can slow the absorption of glucose into the bloodstream.
