How to Control Diabetes and Lower Blood Sugar Naturally

Posted by Mandy Huckabee on 15th Feb 2014

Diabetes is one of the world’s fastest-growing chronic diseases. According to the American Diabetes Association® (ADA) "The new CDC data show an alarming increase of diabetes in our nation among adults, with 133 million Americans now living with diabetes or pre-diabetes, which is an increase of 11 million more Americans. Even more concerning, of those 133 million Americans, there are 96 million adults in the U.S. who currently have pre-diabetes, but more than 84% of them don’t know they have it, which is fueling the diabetes epidemic.

Type I diabetes
Type I diabetes usually occurs in people who are below the age 20 and that is why it is also called as juvenile diabetes. In this type, the body becomes partially or completely unable to produce insulin. Type I diabetes is an autoimmune disease. In this, your immune system attacks the pancreas from where the insulin is produced, thereby making the pancreas inefficient or unable to produce insulin. Type I diabetes cannot be prevented, it can only be controlled with healthy lifestyle changes.

Type II diabetes
Type II diabetes is more common than Type I diabetes in India. Type II diabetes usually happens to people who are above the age of 40. This type of diabetes is caused due to insulin resistance. In this case, the pancreas produces insulin but the body is not able to respond to it properly. There can be many reasons behind type II diabetes. Some of the reasons can be being overweight, high blood pressure, having a poor diet, taking too much stress, hormone imbalance, certain medications and leading a sedentary lifestyle. Though type II diabetes can be reversed.

Warning Signs Of Diabetes?

Afraid that you are seeing some warning signs of diabetes? Well, if you are seeing any of the symptoms, you must consult a doctor to confirm. And even if you are diagnosed with diabetes, it is important for you to know that this is a common and manageable disease. If you manage your diabetes properly, keep your sugar levels under control, adhere to a diabetic diet, you can lead a healthful life. Learning How to control diabetes, using more naturopathy treatments, home remedies for diabetes- all of these can help you manage your diabetes in a more natural way.

What can be done about the global obesity and diabetes epidemics?

Mark Hyman, MD, a family physician and leader in the field of functional medicine, tackles that pressing question in his latest book, The Blood Sugar Solution. He outlines in his book seven myths about diabetes that keep us sick. These are:

Diabetes is genetic — it isn’t. While genes may load the gun, diet and lifestyle pull the trigger. Diabetes is almost entirely induced by environmental and lifestyle factors.

Pre-diabetes isn’t a problem until it turns into full blown diabetes. This is just pure nonsense. Pre-diabetes is not “pre” anything. It is a deadly disease driving our biggest killers — heart attacks, strokes, cancer, dementia, and more.

Once you start insulin there is no going back.
Wrong! With aggressive lifestyle intervention and dietary change, you can reverse diabetes and stop insulin therapy under your doctor’s supervision.

Lowering blood sugar with medication prevents death and heart attacks.
This is a dangerous myth that is actually killing people. Avandia, the world’s number one blockbuster diabetes drug, contributed to the deaths of 47,000 people from heart disease in the first 11 years of its use (these data were hidden from the government and the public most of that time). We have to give up on the hope for the magic pill that will fix our problems.

Heart surgery and angioplasty are good treatments for diabetics with heart disease. No way! A study in the New England Journal of Medicine showed that surgery and angioplasty for diabetics with heart disease work no better than medication in reducing heart attacks and death, and have higher risks.

Weight loss is necessary for reversal of diabetes — not really. Sure, achieving optimal weight is desirable and a good goal for long-term health, but it is not necessary to rebalance your blood sugar. Perhaps more to the point, the rash of “weight loss surgeries” (i.e., gastric bypasses) do nothing to rebalance the underlying biochemistry that leads to diabetes in the first place. Changing your diet and lifestyle is the real cure.

Dr. Hyman goes on to say, “The problem with these myths is twofold. First, we fail to adequately treat the disease by relying on medication, believing it can’t be reversed or blaming genetics. Second, we create more suffering as a medical community by buying into these myths. If our first imperative is to “do no harm,” we are failing miserably. The way out of this epidemic is not pills — it’s addressing the underlying root causes of disease, which are driven by dietary and lifestyle choices.”(1)

First, we will highlight some of the easy ways to lower blood sugar levels naturally:

  • Regular Exercise: Exercising regularly can help increase the insulin sensitivity in your body. This means that your body would be more able to utilize the sugar in your bloodstream. Exercising can also help you lose weight. If your blood sugar control is problematic, you must routinely check your sugar levels. This would give you an idea as to how does your body respond to different activities, and this in turn can help you keep your blood sugar levels from going too high or too low.     
  • Diet: Important foods to include in your diet are:
    1. Non-Starchy Vegetables: Non-starchy vegetables are one of the best foods you can eat asa diabetic. Not only will they fill you up, but they’re full of essential vitamins and minerals that help regulate your blood sugar. Since they’re a whole food with trace amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without having to worry about high blood sugar spikes. To get the most out of your non-starchy vegetables, choose fresh, canned, or frozen vegetables that have no added salt or sauce. Some examples of non-starchy vegetables include the following:
      Artichokes, Asparagus, Avocados, Broccoli, Cabbage, Cauliflower, Celery, Cucumbers, Green Beans, Hearts of Palm, Mushrooms, Olives, Onions, Squashes, Tomatoes, Zucchini, and more!
    2. Leafy Greens: Many of the best leafy greens are considered non-starchy vegetables, but they deserve their own section. Leafy greens are packed full of nutrients and are lower in digestible carbs than other vegetables. This means that your blood sugar won’t raise very much regardless of how many you eat. Some of the best leafy greens to incorporate into your daily diet are spinach and kale, as they have very high levels of vitamin C. Vitamin C helps to manage diabetes in people with type 2 diabetes and can help promote an overall sense of wellbeing. Leafy greens also contain specific antioxidants that help to protect your eyes from diabetic complications.
    3. Fatty Fish: Regardless of if you have diabetes or not, fatty fish should be part of your diet. It’s one of the healthiest foods that you can eat and has a myriad of benefits. Fatty fish like salmon and anchovies give you a significant serving of the omega-3 fatty acids DHA and EPA, which can help protect your heart against potential complications from diabetes.DHA and EPA both protect your blood vessels, reduce inflammation, and improve the function of your arteries after consumption. Since your risk of heart disease and stroke are almost doubled if you have diabetes, incorporating fatty fish into your diet can reduce your chances of serious complications. Plus, fatty fish is an excellent source of protein that will help you feel full and manage your weight with ease.
    4. Nuts and Eggs: Other fatty foods that help control diabetes and lower blood sugar are nuts and eggs. Nuts have high levels of fiber and most are low in digestible carbs, so they won’t raise your blood sugar.It is important to differentiate certain types of nuts, however, as some of them have very high levels of digestible carbs. The best types of nuts for diabetics include almonds, brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts.If you’re watching your weight, make sure to eat nuts in moderation. Even though they’re high in healthy fats, it’s still fat and shouldn’t be over-done.Eggs are also a great source of healthy fats that are beneficial in controlling diabetes. They can actually improve your insulin sensitivity and decrease inflammation while simultaneously providing antioxidant benefits that help reduce the amount of free radicals in your body and protect against disease.If you incorporate eggs in your diet, make sure that you include the yolk as that’s where most of the nutrients are located.
    5. Seeds: Certain types of seeds are known to control diabetes. The two best seeds to eat as a diabetic are chia seeds and flax seeds. Chia seeds are packed with fiber, low in digestible carbs, and have been found to actually lower your blood sugar levels.As a diabetic, this is extremely conducive to healthy management. Flaxseeds are also beneficial as they can help improve blood sugar control, decrease your risk of heart disease, and lower the chance of having a stroke. Since flaxseeds can be difficult to absorb, opt for ground seeds or make sure to take the time and grind them up at home before eating them. Ingesting whole flax seeds won’t give you any benefits.
    6. Fats: Extra-virgin olive oil has always been known to have a myriad of health benefits. It is one of the most effective oils at reducing the risk of heart disease and contains a number of antioxidants that help to reduce inflammation, protect your cells, and decrease blood pressure. Choose pure extra-virgin olive oil to get all of the health benefits and sprinkle it on salads, use it in a marinade, or cook meats and vegetables with it.Other natural fats that are helpful at controlling diabetes include coconut oil, avocado oil, any type of nut oil, lard, tallow, chicken fat, duck fat, coconut milk, and unsweetened coconut cream
  • Control Stress Levels: If you are trying to keep your blood sugar levels under control, it is important for you to keep your stress levels under control. The hormones which are secreted during stress- glucagon and cortisol, cause blood sugar levels to shoot up. Yoga, meditation and exercising can help you keep stress levels low, and in turn, can help your blood sugar levels to be low.
  • Monitor your Blood Sugar: Measuring and monitoring your blood sugar levels regularly can help you determine whether you need to adjust your meals or your medications.
  • Increase Fibre Intake: It has been proven though many studies that foods which have high fibre content slow down the release of glucose from food. Whole fruit, vegetables and beans are examples of such foods.
  • Correcting Mineral Deficiencies: Many people who have been diagnosed withType 2 diabetes are also deficient in minerals such as chromium and magnesium. Broccoli, Kale, chard, collard greens and chard are rich sources of these minerals, Even whole grains, peas, beans, seeds and nuts can be used to correct these mineral deficiencies.
  • Restrict the White Stuff & Processed Foods: Processed or white grains and sugars cause blood sugar levels and insulin levels to spike, which further leads to insulin resistance and weight gain. Eliminating or restricting these “white” products like white bread, white rice, potatoes, white sugar and white pasta, can help prevent the insulin levels and blood sugar levels from increasing.

Supplements that Play a Significant Role in Management of Diabetes

If you're looking for a way to naturally balance your blood sugar, there are several natural remedies that may help. While there's no quick fix or magic cure, recent research has shown there are several supplements and medicinal herbs that may be helpful in managing type 2 diabetes— Keep in mind also that a healthy lifestyle including a diet rich in fiber and veggies combined with regular exercise and stress reduction techniques are also key to treating the disease.

  1. Chromium
    Chromium has been shown to enhance the action of insulin in the uptake of glucose by the body's cells, and is important for the metabolism and storage of carbohydrates, fats, and proteins. (2)

  2. Alpha Lipoic Acid
    In addition to its strong antioxidant properties and promotion of healthy nerve function, Alpha Lipoic Acid lowers the risk of heart disease. There is strong evidence that alpha lipoic acid supplements help with type 2 diabetes. Several studies have found that they can improve insulin resistance. Studies also found that alpha lipoic acid supplements can help with neuropathy -- nerve damage -- caused by diabetes or cancer treatment. They seem to reduce symptoms like pain, tingling, and prickling in the feet and legs. It may also help protect the retina from some of the damage that can occur in people with diabetes. (3)

  3. Cinnamon
    Cinnamon has been found to have glucose-lowering ability while also reducing lipid biomarkers including triglycerides, low-density lipoprotein cholesterol, and total cholesterol.A recent triple-blind, placebo-controlled, randomized clinical trial looked at cinnamon supplementation in 140 people with type 2 diabetes over three months.  In the study, participants were divided into groups and either given two capsules per day of 500 milligrams of cinnamon powder each or a placebo.After three months, the statistically significant findings included improvements in body mass index (BMI), visceral fat, body fat, along with improvements in fasting plasma glucose, A1C, insulin production, insulin resistance, and lipids, as compared to the placebo group. The greatest effects were noticed in those with a BMI over 27 (technically considered overweight). (4)

  4. Bitter Melon Extract
    Bitter melon extract is packed with potent medicinal properties and has been used for centuries to treat diabetes related conditions. It is also known to improve the way that sugar is used in your tissues and promote the secretion of insulin. Studies have also shown that taking bitter melon extract daily decreased blood sugar and hemoglobin A1c. (5)

  5. Vitamin D
    Studies show that a healthy level of vitamin D can aid in fat loss while retaining muscle mass. This, in turn, can help to control weight and glucose levels. Vitamin D also affects glucose control through increased glucose tolerance through the brain. While not definitive, a healthy glucose level can be maintained with vitamin D. (6)

  6. Gymnema
    Gymnema is an all natural ingredient that will help you fight sugar cravings and lower high blood pressure sugar levels. The plant also contains substances that decrease the absorption of sugar from the intestine. (7)

  7. Berberine
    For centuries, berberine was used in traditional Chinese medicine to treat a wide variety of ailments. Modern medicine has discovered that berberine helps decrease insulin resistance, helping your cells absorb sugar from the blood. This helps decrease blood sugar, brain fog, and muscle stiffness. (8)

  8. Magnesium
    Magnesium is an abundant mineral that is naturally present in multiple foods. Several systems in the body need magnesium, including nerve and muscle function, protein synthesis, blood glucose control, and energy production. Due to diet, illnesses, lifestyle, and medication regimens, many Americans get below the recommended daily amount. Studies found that there are linkages between magnesium deficiencies and high glucose levels. Someone with a low magnesium level is more likely to have type-2 diabetes. The processing of sugar involves magnesium, so a lack of the mineral can lead to complications. Inversely, diabetes can also lead to magnesium deficiency as the kidneys flush excess magnesium out due to increased glucose levels. (9)

  9. Gensing
    Ginseng has been studied as a therapy to help control blood sugar, improve circulation, bolster immunity, improve stamina, and increase resistance to stress.(10) Ginseng also is known to contain several antioxidant compounds called ginsenosides, which have been shown to reduce oxidative stress and inflammation.(11) Because these are two major contributing factors in the progression of diabetes, people with the disease may want to understand better what research has found and to consider whether ginseng might be a safe and viable part of managing diabetes.
    (12)

What to Consider

You should talk to your doctor about any drugs, herbal products, or alternative and complementary treatments to make sure they're not going to interfere with your treatment or cause other problems. Beware of claims that seem too good to be true. Look for scientific-based sources of information.

Resources

  1. Hyman, Dr. Mark. The Blood Sugar Solution. Little Brown and Company, 2014
  2. National Institute of Health. (March 29,2021). Chromium Fact Sheet for Health Professionals.https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
  3. Memorial Sloan-Kettering Cancer Center web site, “About Herbs: Alpha-lipoic acid.”
    Natural Medicines Comprehensive Database web site, “Alpha-lipoic acid.”
    Natural Standard Patient Monograph, “Alpha-lipoic acid.”
    Mijnhout, G. The Netherlands Journal of Medicine, April 2010; vol 68: pp 158-160.
    Natural Medicines Comprehensive Database: "Alpha-Lipoic Acid.”
  4. Effect of cinnamon on glucose control and lipid parameters. Baker WL, Gutierrez-
    Williams G, White CM, Kluger J, Coleman CI. Diabetes Care. 2008 Jan;31(1):41-3.
    doi: 10.2337/dc07-1711. Epub 2007 Oct 1. PMID: 17909085
  5. McGill University: "Can Bitter Melon Treat Type 2 Diabetes?"
    Cleveland Clinic Wellness: "Bitter Melon."
    Medline Plus: "Bitter Melon.”
    Diabetes.co.uk: "Bitter Melon and Diabetes.”
  6. Lips P, Eekhoff M, van Schoor N, Oosterwerff M, de Jongh R, Krul-Poel Y, Simsek S.
    Vitamin D and type 2 diabetes. J Steroid Biochem Mol Biol. 2017 Oct;173:280-285.
    doi: 10.1016/j.jsbmb.2016.11.021. Epub 2016 Dec 5. PMID: 27932304.
  7. Al-Romaiyan A, Liu B, Asare-Anane H, Maity CR, Chatterjee SK, Koley N, Biswas T,
    Chatterji AK, Huang GC, Amiel SA, Persaud SJ, Jones PM (2010). A novel Gymnema
    sylvestre extract stimulates insulin secretion from human islets in vivo and in vitro.
    Phytother Res.; 24(9):1370-6.
    Baskaran K, Kisser Ahamath B, Radha Shanmugasundaram K, Shanmugasundaram
    ER (1990). Antidiabetic effect of a leaf extract from Gymnema sylvestre in non-
    insulin-dependent diabetes mellitus patients. J. Ethnopharmacol. 30 295–300.
    Brala PM, Hagen RL(1983). Effects of sweetness perception and caloric value of a
    preload on short term intake. Physiol Behav., 30(1):1-9.
    ClinicalTrials.gov (2016). https://clinicaltrials.gov/ct2/show/NCT02370121
    Li Y, Zheng M, Zhai X, Huang Y, Khalid A, Malik A, et al. (2015). Effect of-Gymnema
    sylvestre, citrullus colocynths and Artemisia absinthium on blood glucose and lipid
    profile in diabetic human. Acta Pol. Pharm. 72 981–985.
  8. Yin, Jun et al. “Efficacy of berberine in patients with type 2 diabetes mellitus.”
    Metabolism: clinical and experimental vol. 57,5 (2008): 712-7. doi:10.1016/
    j.metabol.2008.01.013
  9. Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes.
    2015;6(10):1152-1157. doi:10.4239/wjd.v6.i10.1152
  10. MedlinePlus. American ginseng.
  11. Sodrul IMD, Wang C, Chen X, Du J, Sun H. Role of ginsenosides in reactive oxygen species-mediated anticancer therapy. Oncotarget. 2018;9(2):2931-2950. doi:10.18632/oncotarget.23407
  12. Chen W, Balan P, Popovich DG. Review of Ginseng Anti-Diabetic Studies. Molecules. 2019;24(24):4501. Published 2019 Dec 9. doi:10.3390/molecules24244501