High blood sugar occurs when your body cannot convert blood sugar into energy for cells. This is a common problem for people with diabetes or people at risk. If your blood sugar level does not drop, you will be at increased risk for serious health complications, such as heart disease, kidney disease, and vision loss.
So if you already have diabetes, it is important to check your blood sugar level frequently to make sure your levels stay in a healthy, normal range.
Also, about a third of Americans have prediabetes, or high blood sugar levels, and 84% of them don’t know they have it. If you have prediabetes, it is also important to lower your blood sugar levels to lower your risk of developing type 2 diabetes.
Here are six ways to lower blood sugar over time:
1. Lose weight and exercise
The National Diabetes Prevention Program, designed by the Centers for Disease Control and Prevention, aims to help people lower their blood sugar over time to avoid type 2 diabetes.
Participants in the Prevention Program are encouraged to lose 7% of their body weight and exercise for 150 minutes a week. People who followed the program reduced their risk of type 2 diabetes by 58%, according to academic studies conducted in the program.
2. Drink more water
Staying hydrated and drinking plenty of water can help regulate blood sugar levels.
“Drinking enough water rehydrates the blood and helps our kidneys clear excess sugar from our bodies,” says Lina Velikova, MD, a medical writer who studies autoimmune diseases. It is a much healthier alternative to other drinks, which often add excess sugar.
A 2011 study published in the journal Diabetes Care found that people who drank more than 1 liter of water each day were 28% less likely to have high blood sugar than those who drank less than half a liter.
For reference, the recommended water intake is 1.6 liters for women and 2 liters for men, but this may depend on body weight. Read more to find out how much water you are supposed to drink a day.
3. Limit carbohydrates
Carbohydrates have a big impact on blood sugar levels. “The body breaks them down into sugars, which insulin then passes into cells,” says Velikova. “An unbalanced diet and increased carbohydrate intake may be … disrupting insulin function, causing blood sugar to rise.”
Carbohydrate counting can help keep blood sugar under control – try to get no more than 45% of your daily calories from carbohydrates. However, not all carbohydrates are created equal. Simple and refined carbohydrates that contain sugar will raise blood sugar more than carbohydrates with sugars and natural fibers.
4. Increase fiber
Also, eating carbohydrates rich in fiber, such as fruits and vegetables, can help lower blood sugar.
A 2017 study published in the journal Advances in Obesity Weight Management & Control found that eating more fiber-rich fruits and vegetables, like bananas, berries, and broccoli, can help lower blood sugar and reduce body weight.
To learn more, read about the best fruits for diabetics to eat.
5. Eat foods with a low GI
The glycemic index (GI) helps classify foods based on how they affect blood sugar. Low GI foods slowly release sugar into your system, instead of flooding your blood with sugar all at once.
Aim for foods with a GI of 55 or less (you can find the GI number by searching online or asking your doctor for a list).
“Eating a healthy diet is a proven way to keep blood sugar within reasonable limits,” says Velikova. “I recommend eating foods that are slowly absorbed by the body, with a low and medium glycemic index, such as sweet potatoes, oatmeal, and most fruits, including berries and apples.”
6. Manage stress
Stress levels can also have a direct impact on blood sugar. When you’re stressed, hormones like cortisol raise blood sugar levels and make your body less effective at using insulin.
“Eating healthy, exercising, and drinking enough water are excellent ways to lower high blood sugar levels. However, they won’t be enough if we get stressed out a lot,” says Velikova.
She recommends reducing stress by exercising, meditating, or journaling. Learn more with our guides on how to meditate and practice breathing exercises that promote relaxation.
Takeaway
If you have diabetes or may be at risk, it is important to talk to your doctor about developing a treatment plan to lower your blood sugar and keep it under control.
While these lifestyle changes can be very effective, some people may also need to take medications, such as insulin or metformin, to effectively lower blood sugar.
