A blood glucose level is the amount of free circulating sugar in the blood. Over time, elevated blood glucose levels may lead to irreversible heart, kidney and nerve damage. Typical healthy adults do not suffer sustained blood glucose levels; their bodies produce insulin after they eat, which breaks down sugar. However, diabetics and prediabetics either have no insulin or cannot make enough to lower their sugar levels. Learning how to control blood glucose levels naturally can benefit those with or heading towards a diagnosis of diabetes.
Step 1
Increase the fiber in your diet. Fiber, a substance that occurs naturally in plants and vegetables, is indigestible and acts as a potent filler. Fill the plate with fibrous vegetables, such as spinach and carrots, and increase your daily intake of whole grains such as oats, bran and barley. The increase in fibers will pay off in the form of stabilized and decreased blood sugars. Fiber has the additional benefit of providing satiety -- when your stomach is full you are less likely to consume excessive calories that will impact blood sugar.
Step 2
Get plenty of rest, take afternoon walks and join a yoga class. Stress, illness and sedentary lifestyles will raise your blood glucose levels whereas exercise and relaxation can lower them. Alongside a healthy diet, daily exercise -- no matter what kind -- will stabilize blood glucose. During periods of elevated blood sugar, exercise will lower the numbers immediately as the body burns excess sugar out of the blood for energy. Gardening, vacuuming, brisk walks and swimming all count as physical exercise.
Step 3
Avoid refined carbohydrates -- they impact the blood sugar almost as soon as you finish chewing. The Glycemic Index is a good tool to use and can help you learn how simple carbohydrates, such as refined bread products, starchy vegetables and sweet fruits will raise your blood sugar quickly. Foods with the highest numbers on the 1 to 100 scale raise your blood sugar the fastest. You can find a link to a Glycemic Index food list in the Resources section.
Reach for the whole wheat version of beloved pastas and breads. Peas, vegetables and grains are complex carbohydrates, which means the body has a harder time digesting them. Longer digestion equals stabilized blood sugars, as opposed to the roller coaster effect of simple or refined carbohydrates.
Step 4
Consider your current weight. If you are overweight, even a 5 to 10 percent weight loss will give you lower blood sugars, according to the American Diabetes Association. A side benefit of weight loss is the cardiovascular benefits of decreased blood pressure and cholesterol. Avoid fad, crash or temporary diets -- aim for controlled lifestyle changes through calorie and carbohydrate counting. Losing the weight and keeping it off may also affect the amount of insulin or blood sugar medication you take daily -- discuss this with your doctor.
