Natural Ways Do Have a Say in Controlling Blood Sugar Levels

Herbs & Supplements: Complementary Ways to Control Diabetes

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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.