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India is the diabetes capital of the world and if this situation continues, we would be in a far worse position than previously. We’ve come across multiple clinical treatments for diabetes including medications, insulin injections, and more. But none of them are going to help in solving our hopes to reverse diabetes and be free from the disease. Hence, individuals nowadays are resorting to more natural ways and alternate treatments to control the disease. There have been multiple diabetes reversal/remission cases where people have stayed in remission for years together. The most effective ways for remission include eating a low-calorie/low-carbohydrate diet, doing physical activity regularly, sleeping well, and trying to lead a stress-free life.
 
Besides all these, there are many other natural ways which are followed by different individuals as a means to the end problem-controlling diabetes. Making use of natural medications and foods to address diabetes is a wonderful way to keep a tab on the disease. But never make use of complementary treatments without having the right knowledge and guidance to go ahead. Some of the best-acclaimed and well-proven ways to naturally control blood sugar levels include the following:
 
Shed Away Extra Kilos: Losing weight is one of the best ways to keep diabetes at bay. A study by the American Diabetes Association (ADA) shows that losing even 7-10% of the body weight helps the progression of the disease in pre diabetes people. Individuals with diabetes can be sure of controlling blood sugar levels by losing even 5-7% of their body weight. Obese/overweight individuals must follow a strict diet and exercise regularly to lose weight and benefit from controlled blood glucose levels.
 
Exercise Regularly: Staying physically active and exercising regularly are necessary for a healthy life generally. Exercise has ample benefits including weight loss, increased sensitivity to insulin levels, and lower blood sugar levels. Stick to doing different exercises including aerobic, resistance, strength training, and others for overall fitness.
 
Make Healthy Eating Choices: Try including as much as plant-based foods as possible. Fill your plate with 50% of vegetables while the other half should consist of whole grains, pulses, proteins, and healthy fats. Choose smart carbs and avoid unhealthy fats in your everyday diet plan. Never succumb to fad diets as their long-term benefits are unproven. Even otherwise, portion control and quality food choices are the key to a healthy eating pattern.
 
Include Specific Foods in the Diet: India is a country renowned for alternative treatments using herbs and Ayurvedic approaches. But we have not given much priority to our native foods nor have valued them. Maybe it’s time to revisit such foods and reap benefits. The American Diabetes Association (ADA) suggests that there is no clear evidence showing that consuming herbs and supplements would benefit people with diabetes without having additional conditions. Still, consuming the below-mentioned ones might benefit individuals with diabetes:
 
Aloe vera: There have been various studies identifying the benefits of aloe vera including its benefit in repairing the beta cells producing insulin, lowering blood glucose levels and in fact, HbA1c levels, and also increasing insulin levels. The anti-oxidant and anti-inflammatory properties of the plant are believed to aid in such benefits.
 
Cinnamon: Having a sweet taste, this spice is profoundly popular among diabetics for this reason mainly. There have been a couple of studies showing that cinnamon could aid in lowering blood glucose levels and increasing insulin sensitivity but we need further studies to prove the same. Until then, it is suggested that you discuss with a healthcare professional before going for cinnamon supplements.
 
Fenugreek: A bitter-tasting seed, fenugreek has been used since ages in Indian cuisine. The presence of fiber and other ingredients help in slowing down the digestion of carbs and sugar. Some people consume the seed in powder form, some boil water with fenugreek and drink it, and some others use the natural seed for cooking purpose. Though we do have some research showing that fenugreek might help in managing blood sugar levels, additional supporting evidence is needed to prove concrete relevance.
 
Gymnema: A magic herb from the Indian subcontinent, Gymnema, also called as the ‘the sugar destryoer’ is predominantly used in Ayurvedic medicinal preparations. Some studies have shown a link between obesity, diabetes, and gymnemic acid. The acid is said to have anti-sweet nature thereby preventing sugar absorption. The leaf is sold in the form of tea, leaf extracts, and so. But before consuming any of these, discuss with a healthcare expert as its consumption increases the chances of hypoglycemia, if not monitored properly.
 
Jamun: Some research show that both, the fruit and seeds of jamun are potent sources of protecting us from hyperglycemia and are also effective in regulating blood sugar and insulin levels.
 
Apple Cider Vinegar: Previously linked to weight loss, apple cider vinegar is now showing advantages for diabetes also. The vinegar has shown promising results in a couple of research studies regarding management of diabetes. Though we don’t have strong evidence supporting it, there is no harm in consuming apple cider vinegar in moderation.
 
Ensure Adequate Magnesium and Chromium Levels: There have been numerous studies trying to figure out the relationship between magnesium and diabetes but none have been conclusive. But, scientists do say that insufficient magnesium levels might lead to insulin resistance and insufficient insulin secretion. Evidence also shows that lower magnesium levels might lead to diabetes complications and diets rich in magnesium (such as leafy greens, avocados, whole grains, pumpkin seeds, etc.) help in lowering diabetes-related risk.
 
Chromium too likewise might help in increasing the action of insulin. Though chromium’s link in controlling blood sugar levels have been studied for decades, there isn’t conclusive evidence for the same. Include a generous serving of fruits, vegetables, nuts, brewer’s yeast, beef, and grains to supplement the body with chromium.
 
Other Factors: Besides the ones mentioned above, there are a couple of other factors that help in controlling blood sugar levels. Those include:

• Try to sleep for 7-8 hours
• Minimize stress levels by doing yoga and meditation
• Stay hydrated
• Quit smoking as studies show that smoking or second-hand smoking exposes individuals to diabetes risk
• Lead a healthy lifestyle

 
Bottomline
 
Herbs, supplements, and natural foods can only complement your active lifestyle and healthy eating habits in controlling diabetes. They can never be a total replacement or substitution for whole foods, exercises, and medications. Even if you plan to incorporate any of the supplementary foods, it is always better to consult a dietitian/healthcare professional beforehand—this is mainly because there might be interactions between the supplements and the medications taken sometimes leading to dangerous consequences. 

Insulin is indispensable to the body for producing energy through the foods that we eat. There is a proper balance between insulin and blood sugar levels generally but there are instances where this hormone doesn’t do its job efficiently leading to overproduction of the insulin hormone—this process, known as insulin resistance, is the root cause behind the occurrence of type 2 diabetes.
 
Functioning of Insulin  
 
Basically, insulin functions as given below:
 

• The food consumed is broken down into glucose, the primary energy source for the body
• Once glucose enters the bloodstream, it is a signal for the pancreas to release insulin
• With the help of insulin, glucose enters the liver, fat, and muscle cells so that it can be used as energy for use later
• Once this entry is over, it is a signal for the pancreas to stop producing insulin

 
When the cells of the fat, liver, and muscles aren’t able to take up glucose effectively, it results in insulin resistance. Even if there is improper response from the cells, there is no problem until pancreas keeps producing insulin to keep blood sugar levels in the healthy range. But, excessive resistance to insulin from the cells results in increased blood sugar levels, which consequently result in pre diabetes or type 2 diabetes.
 
Reasons for Insulin Resistance
 
In any patient, diagnosing the problem is the toughest part and once this is done properly, administering medications is easier. It is the talent of the physician to come up with the right diagnosis for treating the patient. Likewise, in our case, understanding the reasons behind the occurrence of insulin resistance helps us solve half the problem. After this, all that remains to be done is addressing the reasons and coming up with the right solution.
 
The primary causes behind insulin resistance include:
 

• Excess deposit of body fat, especially around the abdomen
• Absence of physical activity
• A sedentary lifestyle

 
Currently, researchers also think that stress levels and some factor (could be a hormone) produced by fat tissues could lead to insulin resistance.
 
Researches & Studies On Treating Insulin Resistance
 
There have been multiple researches and studies that have come up with different solutions for treating insulin resistance. One study focused mainly on overweight/obese postmenopausal women administering them with dietary interventions, exercise plans, and a combination of both. Significant improvement in insulin resistance was seen in those groups following a diet plan with or without exercise.
 
In another study, obese participants were put into one of the two groups randomly—either the control group or the intervention group that exercised thrice a week for between 50 and 70 minutes. Results showed that the intervention group showed positive results with reduced subcutaneous and visceral adipose tissue reduction with no changes found in the control group. On the whole, the study was a clear proof that there was significant improvement in weight loss effects and insulin resistance levels with authentic lifestyle interventions.
 
Yet another research on insulin resistance to bring in exercise and lifestyle interventions as the primary solutions for treating it was taken up by the American Medical Association (AMA) and American College of Sports Medicine (ACSM). ‘Exercise is Precision Medicine’ for insulin resistance was the mantra of this study. The research suggested that exercise helped improve insulin sensitivity but a combination treatment protocol is necessary to address the symptoms and cause of the disease and deal with problems relating insulin resistance.
 
Treatment Protocol for Addressing Insulin Resistance Issues
 
All the studies, the underlying causes behind insulin resistance and the risk factors clearly show that lifestyle interventions that include an active lifestyle, everyday exercise, a well-balanced diet plan, sufficient sleep, and yoga/meditation are more than enough to address the problems of insulin resistance and resolve the problems relating to diabetes.
 
There are some health companies that advocate their treatment plan of building 300+ protocols for dealing with insulin resistance. The number is humongous and we don’t have the slightest need to even know what these 300 protocols include. We have more than enough data and study results proving without doubt that all we need is the help of a dietitian/nutritionist to come with a low-calorie diet, a doable exercise regimen, and simple lifestyle interventions to sort out problems relating to insulin resistance.
 
Building such big-numbered protocols, making a big deal of something that’s easy to treat, and seeking attention with big terminologies is a great way to advertise and publicise. But, this is only a strategy to lure clients and tempting them to invest more on something unnecessarily.
 
Insulin resistance can be treated by:

• Eating a healthy diet that includes healthy carbs, the right amount of fibre, ample veggies and fruits, and a small portion of dairy, nuts, and proteins. There is no special diet or food for coming up with an insulin-resistance diet plan. The primary focus must be on eating less unhealthy foods and consuming more of healthy ones.
• Engaging in regular physical activity. Choose high-intensity or moderate-intensity (glucose uptake goes up by 40% per session activities depending on your body condition.
• Taking measures to lose weight (in case of obesity/overweight) or lose fat (in case of normal weight individuals)
• Sleeping well. Create a cool sleeping setup with the right lighting, good fragrance, and a calm surrounding to invoke good sleep
• Doing meditation or yoga to reduce stress which in turn increases insulin sensitivity

 
Conclusion
 
All these strategies are sure-shot ways to curb problems related to insulin resistance and keep diabetes under control.  Ensure proper blood sugar levels by combining all these tactics and doing them in a diligent manner every day. Never do this by yourself but get in touch with a reputed dietitian/nutritionist to plan your lifestyle modification and incorporate a well-balanced diet plan as a way to fight diabetes.

Diabetes is a disease that needs constant monitoring to keep it under control. We’ve heard of different ways in which this condition might be diagnosed including blood glucose monitoring, continuous glucose monitoring, etc. The physician asks individuals to take fasting blood sugar test, post-prandial test, HbA1c test, random test, and so on. Each of these have their unique methodology but serve a single purpose—to figure out the blood glucose levels in the body and confirm whether or not diabetes is under control.
 
Spikes in Glucose Levels
 
Often, individuals hesitate to go for a blood test after some function or vacation fearing spikes in blood glucose levels as a result of indulging in various delicacies and failing to perform physical activity. In people with diabetes, there are higher chances of blood sugar spikes after meal consumption. That’s where the post-prandial blood glucose test comes of assistance. The American Diabetes Association (ADA) recommends that we measure blood glucose levels before eating a meal (using a glucometer) and some 1-2 hours after the meal. Follow this routine for a week or so noting down all the numbers, the diet that you consume, physical activity performed, and anything else that you feel could affect the glucose ranges. Don’t forget to mention the portion sizes and the carbs quantity and variety consumed through the meals. Analyze the trend and understand when the levels vary drastically, meaning the numbers are way below or above the recommended ranges of 180mg/dL or below. In normal people,  anything under 140mg/dL is acceptable.
 
But why do we always say that spikes in sugar levels occur just after mealtime? The answer becomes obvious once you understand the internal process that’s happening. Any food consumed, especially carbohydrates, is digested by the stomach/small intestine and gets converted into glucose. As a result, the pancreas secretes insulin which helps in transporting the glucose to different cells in the body. But this mechanism happens smoothly only in normal individuals who don’t have diabetes.
 
People with diabetes either suffer from over-secretion or under-secretion of insulin as a result of which the glucose is either not transmitted throughout the body or doesn’t get processed properly. Basically, the timing is all mixed up in individuals with diabetes. While in normal individuals, the insulin secreted starts acting immediately and finishes its work as quickly as it started, in those with diabetes, it takes more than 15 minutes to start functioning, around 1.30 hrs to peak, and around 4 hours to finish its work.
 
The release of a hormone called amylin helps in preventing the food from reaching the small intestine quickly to ensure nutrient absorption but in diabetics, as amylin is not produced or is produced in small quantities, there is no restriction in the food’s movement to the small intestine.  Hence, the food is not only digested rapidly but this combination of slower insulin and faster food movement causes spikes in blood glucose levels immediately after meal consumption.
 
Managing the Blood Sugar Spike After Meals
 
To get the blood sugar levels under control, we need a couple of solutions that assist in bringing down the spikes quickly instead of long-term ones that take time. Some ways to manage the glucose spike include:
 

• Check the before-meal blood sugar levels and ensure that they are under admissible ranges. This way, it becomes much better to withstand and manage the blood sugar spikes that occur after mealtime
• Restrict the intake of carbs such as white rice, potatoes, pastries, sweetened beverages and white rice (basically foods high in GI value) as they cause spikes in blood sugar levels
• Never skip eating breakfast as we have studies showing that individuals who eat directly without consuming breakfast are at a higher risk of blood sugar spikes
• If you feel that the meal that you’ve consumed is calorie-rich or high in carbohydrates, it is never wrong to go for a small walk

 
Major Contributors Toward Blood Sugar Spikes
 

• Lack of sleep is one of the most common reasons for many health-related problems and diabetes is no exception. Besides making you sluggish, insufficient sleep disrupts how the body controls and breaks the blood sugar levels. Insulin hormone is insufficiently used thereby increasing the blood sugar levels. We have a study showing that our body is 40% less effective in breaking down the glucose when we don’t get sufficient sleep.
• We are often suggested to exercise regularly to keep blood sugar levels under control. But, too much exercise can have disastrous effects raising glucose levels similar to the effects of exercising too little. Hence, it is better to consult your physician and decide upon the right duration for exercising
• Another common cause for blood sugar spikes is increase in stress levels. While stress might not directly induce increased blood sugar levels, it might cause the same indirectly—maybe some individuals don’t take their medicines regularly, eat processed foods to release stress, or don’t exercise sometimes. To avoid all this, doing yoga or meditation is the best way to minimize stress levels
• What you eat has a big impact on what happens through the rest of the day. Choose the foods rightly minimizing processed carbs, increasing produce quantities, and including nuts, dairy, and proteins in controlled portions

 
Hit The Iron Rod While it’s Hot
 
Individuals with diabetes are prone to experiencing spikes in blood sugar levels. With proper care such as lifestyle changes, a well-balanced diet, medications (if needed), and exercise, it is possible to control such high sugar levels.
 
Besides the above factors, smoking and dehydration can also possibly contribute towards higher blood sugar levels. Hence, it is always better to quit smoking and drink enough water. Without regulating sugar spikes, there is always some room for complications. In the long term, it might lead to cardiovascular problems, risk of dementia, and brain-related problems too. It doesn’t stop with this but affects the quality of life of individuals.
 
To avoid these, discuss with your physician and come to the right decision regarding medications taken and the lifestyle changes that you incorporate in your daily routine.