Organically crush your sugar level in 90 days or less by eating soluble fibre, low carb intake and drinking water. Other ways include consuming low glycemic index and probiotic-rich foods and portion control. Engaging in these diet routines with dedication helps prevent high blood sugar, also known as hyperglycemia.
Hyperglycemia is associated with diabetes and prediabetes. Prediabetes is a condition in which your blood sugar is high but not high enough to be called diabetes.
Lowering your glucose level is achievable and has lots of benefits. Some of such benefits include timely improvement in energy levels, healthy weight management and reduced risk of chronic conditions. The good news is that you can crush your blood sugar levels in three months by implementing natural, proven methods.
Here are 7 scientifically-proven ways to organically lower your blood sugar levels in 90 days or less.
1. Manage Your Carb Intake
Regulating your carb intake helps in controlling your blood sugar levels. This is because carbohydrates are the primary source of glucose in the body. Consuming too much carb, especially simple carbohydrates, can lead to spikes in blood sugar levels.
Simple carbs, like sugars and refined grains, quickly digest and result in high glucose levels. On the other hand, complex carbohydrates found in whole grains, legumes, and vegetables take longer to break down, leading to a slower and steadier release of glucose.
The American Diabetes Association (ADA) recommends that people with diabetes manage their carb intake by being aware of how many they need and counting carbs. Counting carbs involves tracking the number of carbohydrates in each meal. This helps to control their intake within specific limits to suit the body’s needs.
2. Eat More Soluble Fibre
Soluble fibre dissolves in water, forming a gel-like substance in the gut. This helps to slow down the digestion and absorption of carbohydrates. The slowing effect promotes a gradual release of glucose into the bloodstream.
The recommended daily intake of fibre is about 14 grams for every 1,000 calories. That’s about 35 grams for men and 25 grams for women.
The benefits of soluble fibre aren’t limited to blood sugar control. It also aids in improving gut health, reducing cholesterol levels, assisting in weight management, and promoting a feeling of fullness. Incorporating soluble fibre into your diet can notably crash your blood sugar levels in 90 days or less.
Foods rich in soluble fibre include:
- Oats
- Legumes
- Fruits like apples and citrus
- Vegetables such as carrots and Brussels sprouts.
3. Eat Probiotic-rich Foods
Probiotics are friendly-living microorganisms that provide numerous health benefits, including improving gut microbiota and regulating blood sugar. Probiotic-rich foods contain bacteria that help in preventing sudden surges in blood sugar levels. Incorporating probiotic-rich foods into your diet contributes to a balanced digestive system and supports a healthy gut environment.
Consuming probiotic-rich foods aids glucose metabolism and insulin sensitivity. There has been a significant improvement in glucose levels of people who consume multiple species of probiotics for at least 8 weeks.
Probiotic-rich foods include fermented foods, such as:
- Yoghurt that contains live, active cultures
- Kefir
- Tempeh
- Sauerkraut
- Kimchi
- Miso
- Kombucha
- Pickles
Also Read: How to Know If You Have Diabetes and Exactly What to Do
4. Drink Enough Water
Drinking water regularly may reduce the risk of diabetes by rehydrating the blood, leading to lower blood sugar levels. On the other hand, dehydration can increase the concentration of blood sugar, resulting in elevated levels.
Sufficient water intake aids the kidneys in flushing out excess blood sugar through urine. This allows the kidneys to regulate glucose levels optimally.
While individual water needs vary, aiming for around 8-10 cups (64-80 ounces) of water daily is a good starting point. The quantity of water needed daily may fluctuate based on climate, physical activity, and individual health conditions.
Regular water consumption not only supports blood sugar control but also fosters overall health. It helps in maintaining energy levels, promoting healthy skin, and facilitating bodily functions. It is also recommended to drink water before meals, which contributes to a feeling of fullness. Feeling full prevents overeating and assists in managing weight, which indirectly impacts blood sugar levels.
5. Implement Portion Control
One can organically crush their sugar level by practicing portion control. Portion control helps in regulating your calorie intake and maintaining a moderate weight. Low-calorie intake may lower your blood sugar levels. Portion control contributes to a balanced lifestyle, helping you avoid overeating and maintain a healthy weight.
Here are 7 helpful tips for implementing portion control:
Use smaller plates and bowls:
Opting for smaller dishware creates visual cues that trick your brain into thinking you’re consuming a larger portion. This psychological trick helps bring satisfaction with smaller amounts of food.
Divide your plate:
You can implement portion control by mentally dividing your plate into sections to balance different food groups. Allocate half of the plate for vegetables, a quarter for lean protein, and the remaining quarter for whole grains. This strategy ensures a well-balanced and proportionate meal.
Use measuring tools:
Use measuring cups or a food scale to gauge portion sizes accurately. This is especially helpful when in doubt, especially for foods with varying calorie densities.
Be mindful of liquid calories:
Try to avoid sugary drinks and alcoholic beverages that can significantly increase your daily calorie intake. Instead, opt for water or other low-calorie options to stay hydrated, contributing to a moderate sugar profile.
Listen to your body:
Always pay attention to your body’s cues for hunger and fullness. Take your time while eating and fully enjoy every bite, giving your body the time to signal when it’s had enough. Through this mindful approach, you can prevent overeating.
Pre-portion snacks:
Avoid eating snacks directly from a large bag or container. Instead, portion your snacks into smaller containers or bags. This makes it easier to control calorie intake.
Plan balanced meals:
Plan your meals ahead of time. You should also consider the right balance of protein, carbohydrates, and fats. Having a structured meal plan can prevent impulsive eating and assist in maintaining portion control.
6. Choose Foods With a Low Glycemic Index
The GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them. Eating low or moderate GI foods has been shown to reduce blood sugar levels in people with diabetes.
The Glygemic Index (GI) is a scale that measures how quickly foods containing carbohydrates influence blood sugar levels. The GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them.
The GI categorizes foods into low, medium, and high GI levels, assigning them a ranking on a scale of 0–100. Foods with a low GI have a ranking of 55 or less. Low GI foods release glucose slowly and steadily, preventing spikes in blood sugar.
Incorporate low-GI foods into your diet. They include:
- Whole grains
- Legumes
- Non-starchy vegetables
- Most fruits.
You can also pair high-GI foods with low-GI foods to moderate the overall glycemic effect of a meal. A balanced combination of these foods can help balance its impact on blood sugar levels. Such examples include combining:
- Protein or healthy fat (low-GI) with a high-GI food like white bread
- Brown rice with vegetables
- Whole grain bread with avocado
- Oatmeal with nuts
- Lean protein with sweet potatoes
Also Read: What is Diabetes? Definition, Types, Causes, Symptoms & Prevention
7. Eat Foods Rich in Chromium and Magnesium
Chromium is involved in the breakdown of carbs and fat. It may enhance the activity of insulin, thereby assisting in the regulation of blood sugar.
Magnesium helps in facilitating various enzymatic reactions. This also includes enzymes responsible for glucose metabolism. Thus, magnesium-rich foods assist in lowering blood sugar levels, which reduces the risk of diabetes.
Foods rich in chromium include:
- Broccoli
- Barley
- Green Beans
- Nuts
Magnesium sources include:
- Spinach
- Almonds
- Avocados
- Dark Chocolate
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