When your blood sugar levels are consistently high, it could indicate issues with insulin production. This hormone helps regulate blood sugar, which is also called blood glucose and is involved in turning it into energy for the body to use. Diabetes is one long-term condition associated with high blood sugar, and the CDC reports that 88 million adults live with prediabetes.
In other words, without effectively lowering their blood sugar regularly, these people are at risk of developing diabetes. However, there are ways to manage blood sugar levels before diabetes or other conditions develop.
What is a Good Blood Sugar Level?
This depends on whether you have diabetes, and if so, what type of diabetes. It also depends on if you’re taking your blood sugar levels before or after a meal.
Adults without diabetes should find that their blood sugar is between 4 and 5.9 mmol/L (millimoles per liter – a millimole is a thousandth of a mole, a unit of mass of molecule: in this case, of glucose) before eating. After a meal, this may go as high as 7.8 mmol/L.
Adults with type 2 diabetes may have blood sugar levels up to 7 mmol/l before eating and up to 8.5 mmol/L after a meal.
In adults with type 1 diabetes, where the body simply does not produce enough insulin, blood sugar levels are typically taken upon waking and should be between 5 and 7 mmol/L. Before meals, blood sugar levels should be the same as the type 2 measurements, but post-meal may range between 5 and 9 mmol/L.
Are There Any Foods That Lower Blood Sugar Instantly?
Although it may be tempting to want to know how to lower blood sugar quickly, you wouldn’t typically want your blood sugar to drop dramatically all at once as you could feel very faint or nauseous. If your blood glucose is so high that you need to lower it that quickly, the chances are you’ve already been prescribed insulin, or if not, you should go to a hospital.
Some foods support blood sugar regulation, which you can see in our handy list below.
10 Ways to Lower Blood Sugar
Foods That Lower Blood Sugar
It’s no surprise that understanding how to lower glucose levels in your blood is heavily connected to understanding your diet. There are various foods known to lower blood sugar, but of course, if you have diabetes or suffer from another long-term condition, see your doctor before making any dietary changes.
Bread is high in carbs and, therefore, normally increases blood sugar quickly. Some bread is low on the glycemic index (GI), which means it doesn’t cause a spike in blood sugar. Pumpernickel bread contains more fiber from the grain’s husk, which helps slow the release of glucose into the blood.
Swap starchy potatoes out for sweet potatoes. These high fiber tubers may help stabilize blood sugar levels and be eaten in various tasty ways.
Oats and Oatmeal
Another food with a low GI score is oatmeal. It is nutritious, versatile, and may help you regulate your blood sugar levels when eaten regularly.
Beans, Peas, and Lentils
Legumes are high in fiber and protein, which makes them an excellent cornerstone of any healthy diet. They’re also incredibly versatile and used in cuisines from Indian to Mexican food. Increasing your intake of legumes could improve your overall blood sugar levels and even improve your heart health.
Plain, unsweetened yogurt could be the only dairy product associated with lowering the risk of type 2 diabetes. Eat it on its own or with high-fiber cereal or some fruit.
How to Reduce Blood Sugar: Lifestyle
If you’re carb-loading, you might experience spikes in blood sugar, which are difficult to manage. Measuring your carb intake or slightly reducing it can help regulate your blood glucose for fewer spikes and crashes.
As mentioned above, carbs that are high in fiber take longer to reach the bloodstream as glucose. Adding more soluble fiber into your diet can help regulate your blood sugar and could even prevent the onset of type 2 diabetes.
Plenty of Water
Staying hydrated is always crucial. Water helps manage blood sugar levels by promoting good kidney function. The kidneys flush away excess glucose via the urine, making plain water the best drink for a healthy blood sugar level.
Stress affects our bodies in numerous ways, but one quite insidious effect is that it causes a rise in blood sugar levels. This is due to the stress hormones cortisol and glucagon, which make blood sugar creep up, even if other factors aren’t at play. Mindfulness, talking therapies, and relaxation are all ways to help manage stress. Always seek medical health if you are struggling with your mental health.
Lowering Blood Sugar with Effective Supplements
Glucose RX Supplement
Today’s busy lifestyles mean that we often struggle to get the diet we need. That’s why so many of us take vitamins and minerals and other cleverly crafted supplements like Revive’s Glucose RX. Glucose RX is a glucose disposal supplement using Berberine as a key ingredient. This helps manage glucose levels for everyday wellness and is popular with athletes who want to boost their carb intake while managing potential spikes in blood sugar.
Looking after your blood sugar levels can be much simpler with the right diet, a balanced lifestyle, and a little help from intelligent supplements like Revive’s range of products.
Learning how to reduce blood sugar levels is about understanding what you eat, managing a healthy lifestyle, and considering adding an effective supplement designed for blood sugar management to your routine.