6 Natural Ways to Regulate Your Blood Sugar Levels

Healthy blood sugar levels provide a continuous supply of energy to the organs, particularly the brain—and help keep moods and weight stable. And, while most people know to avoid refined sugars and eat more fiber, there are many lesser-known ways to regulate blood sugar levels both for healthy individuals or those who are trying to address diabetes.

Of course, you should be monitored by a physician if you have diabetes because you may find you’ll need to adjust your medication.

APPLE CIDER VINEGAR

Not just a great salad dressing or condiment, apple cider vinegar has been found to reduce high blood sugar levels. In a study published in the medical journal Nutrition Reviews, which reviewed current research on apple cider vinegar’s health properties, researchers found that it helped to lower blood sugar. More research needs to be conducted but it’s safe to add to most peoples’ diets (if you have an ulcer you may wish to consult your physician first).

Dilute a tablespoon in an ounce or two of water and drink before meals. Add to olive oil and herbs (such as cilantro or ginger) to make your own salad dressings.

BLUEBERRIES

Fresh or frozen blueberries are delicious enough to enjoy for taste alone, but you’ll also be getting blood sugar balancing benefits when you eat them. Research in The Journal of Nutrition found that the addition of blueberries to the diet improved insulin sensitivity and blood sugar levels. Eat a half cup of fresh or frozen blueberries daily to obtain their health benefits. Frozen blueberries can be partially thawed and eaten. They taste like blueberry ice cream, without all the harmful ingredients.

CINNAMON

Not just for sprinkling on lattes, research in the journal Lipids in Health and Diseaseshows that cinnamon can reduce high blood sugar levels and help regulate other symptoms of metabolic syndrome, which is a collection of symptoms, including: abdominal fat, high blood pressure, and abnormal cholesterol and triglyceride levels, as well as high glucose levels. It is often a precursor to diabetes, heart disease and stroke.

COCONUT

Fresh coconut is not only a delicious snack, research in the Journal of Complementary and Integrative Medicine found that eating fresh coconut helps to regulate blood sugar levels in otherwise healthy individuals. Eat coconut on its own or add it to your favorite nuts and seeds as a delicious trail mix or granola. It’s also a delicious addition to many soups and curries.

EXERCISE

Regular exercise helps to use sugars as fuel for the muscles. In a study of children published in the Journal of Science and Medicine in Sport, researchers found that increasing levels of activity helped to lower blood sugar levels. Of course, the research likely applies to adults as well.

GINGER

In a study, researchers found that ginger significantly lowered blood sugar levels, in addition to regulating blood cholesterol levels, suggesting that the herb may offer potential as a natural diabetes treatment in humans.