8 Ways to Lower Your Blood Sugar | Grady Health (2024)

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August 2, 2022


High blood sugar, also known as hyperglycemia, is associated with diabetes, a disease that can cause heart attack, heart failure, stroke, and kidney failure.

High blood sugar occurs when your body fails to produce enough insulin or use insulin efficiently. The Centers for Disease Control and Preventionestimates13% of all Americans and 25% of those 65 or older suffer from it.

But there are simple steps you can take to lower your blood sugar levels naturally:

1. Exercise regularly

  • Regular exercise can help improve your insulin sensitivity, which means your cells can better use the sugar in your blood, reducing blood sugar levels. Good forms of exercise include weightlifting, walking briskly, running, bicycling, dancing, hiking, and swimming.

2. Manage your carbs

  • You body converts carbs into sugar, then insulin helps your body to use and store sugar for energy. You can help your body control your blood sugar by monitoring carb intake and planning meals. A low-carbdiethelps prevent sugar spikes – and can havelong-term benefits.

3. Eat more fiber

  • Fiber slows your body’s digestion of carbohydrates and sugar absorption. That means it promotes more gradual increases in blood sugar levels. All kinds of fiber are good for the body, butsoluble fiberis best for improving blood sugarcontrol. High fiber diets also help manage type 1 diabetes by helping the body regulate blood sugar. High fiber foods include fruit, vegetables, beans, and whole grains.

4. Drink plenty of water

  • Drinking plenty of water helps your kidneys flush out excess sugar. Onestudyfound that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.

5. Eat moderate portions

  • Portion control helps reduce the calories you eat, which helps you maintain a moderate weight.Controlling your weightpromotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes.

6. Manage your stress

  • Stressalso affects blood sugar levels. Exercise,relaxationtechniques, and meditation can help to reduce stress and blood sugar levels.

7. Get enough sleep

  • Poor sleeping habits can increase appetite and promote weight gain, affecting blood sugar. Sleep deprivation increases cortisol levels – which are essential to managing blood sugar.

8. Eat foods that are rich in chromium and magnesium

  • High blood sugar levels are linked to deficiencies in minerals like chromium and magnesium, which regulate blood sugar. Chromium-rich foods include meats, fruit, vegetables, and nuts. Magnesium-rich foods include dark, leafy greens, squash and pumpkin seeds, tuna, whole grains, dark chocolate, bananas, and beans.

Get the Care You Need

You can help to control your blood sugar levels with a few natural adjustments to your lifestyle and diet. Of course, you should discuss changes with your health provider first.If you don’t have a doctor, Grady can help.If you need a primary care physician, book your appointment online at gradyhealth.org, use MyChart, or call (404) 616-1000.We’ll arrange an appointment at a Primary Care Center near you. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise.

8 Ways to Lower Your Blood Sugar | Grady Health (1)


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8 Ways to Lower Your Blood Sugar | Grady Health (2024)


What is the fastest way to lower blood sugar immediately? ›

The quickest way to lower your blood sugar is to take fast-acting insulin. Exercising is another fast, effective way. However, in severe cases, you should go to the hospital. High blood sugar levels are known as hyperglycemia or high blood glucose.

How can I flush sugar out of my system fast? ›

Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.

What drink lowers blood sugar? ›

Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.

What foods bring down blood sugar? ›

Eating protein — from meat and fish, tofu, nuts, eggs, and cheese — with carbs can slow that flow of glucose and help stabilize blood sugar. “Proteins hold back the sugars, slow them down, and then release them into the bloodstream slowly so that your blood sugar stays in a more normal range,” O'Meara says.

Does lemon water flush out sugar? ›

Lemon water may not directly impact your blood sugar levels and cause it to come down, but it can surely help prevent untimely spikes. The easy to make beverage is very low in carbohydrates and calories, and keeps you hydrated, which is very essential for diabetics to ensure.

What should diabetics drink first thing in the morning? ›

Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.

How do you feel when your blood sugar is too high? ›

increased thirst and a dry mouth. needing to pee frequently. tiredness. blurred vision.

How can I lower my blood sugar in 10 minutes? ›

The preferred—and quickest—method of treating hyperglycemia is to take rapid-acting insulin such as Humalog, Novolog, or Apidra. 1 If you have type 1 diabetes, you may be able to get a correction dose through your insulin pump, as well.

What can I drink before bed to lower my blood sugar? ›

Chamomile tea. The nutritionist suggests that those with diabetes can take a cup of chamomile tea before going to bed. She says the tea has anti-inflammatory, astringent, and antioxidant properties, which can help optimise blood sugar levels.

Does peanut butter lower blood sugar? ›

Peanuts and peanut butter have even been shown to help lessen the spike in blood sugar when paired with high-carbohydrate or high-GL foods. Peanuts and peanut butter are both low GI and GL foods, as they contain healthy oils, protein, and fiber that have a positive effect on blood sugar control.

What are the three worst drinks for blood sugar? ›

Avoid: Sugary Beverages

It's best to steer clear of soda, fruit punch, sports drinks, energy drinks and sweetened teas. These drinks contain added sugar and empty calories, which can spike your blood sugar and contribute to weight gain, according to the ADA.

Is banana good for diabetes? ›

Takeaway. A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.

What foods lower blood sugar overnight? ›

Other options include:
  • A sugar-free frozen pop.
  • One light cheese stick.
  • One tablespoon of peanut butter (15 grams) and celery.
  • A hard-boiled egg.
  • Five baby carrots.
  • Light popcorn, 3/4 cup (approximately 6 grams)
  • Salad greens with cucumber and a drizzle of oil and vinegar.

How to lower A1C quickly? ›

7 Ways to Improve Your A1C
  1. Exercise. Physical activity helps your body use insulin more efficiently, so it can better process the glucose in your blood. ...
  2. Eat Right. ...
  3. Take Medications as Prescribed. ...
  4. Manage Your Stress. ...
  5. Stick to a Schedule. ...
  6. Drink in Moderation. ...
  7. Monitor Your Numbers.

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