Blood sugar refers to the amount of glucose present in the blood at a given time: it is an indicator. In France, it is considered that one has a normal blood sugar level when it is between 0.70 g/L and 1g/L fasting, and less than 1.4 g/L 2 hours after a meal.
Hormones, including insulin, regulate it by allowing glucose to enter the cells and be used as a source of energy.
When it is too high over the long term, it can lead to serious health consequences, and cause type II diabetes. It is characterized by insulin resistance, resulting in an increase in blood sugar level, and the subsequent effects.
If this is your case, medications prescribed by your general practitioner or specialist are necessary. To help regulate blood sugar levels and lower them, you can also adopt these 9 specific foods.
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1. Low GI Carbohydrates
Each carbohydrate food has a “glycemic index” or GI. In short, it is the ability of a food to increase blood sugar levels more or less when ingested. The higher the glycemic index, the more the food increases blood sugar levels.
As you understand, if you wish to regulate your blood sugar naturally, it is important to regularly include low glycemic index carbohydrates, that is to say, below 55, and limit high GIs, those higher than 70.
Low GI carbohydrates are digested slowly by the body, causing a gradual and moderate absorption of glucose in the blood.
You will mainly find them in:
- legumes
- whole grains
- certain fruits (apples, pears, plums)
- vegetables
Their common denominator? A rich fiber content. With their slow digestion, they provide a longer-lasting feeling of fullness.
A clarification. The glycemic index is an indicator useful only for people with health concerns related to blood sugar. If you do not have any, there is no need to dwell on this point.
Moreover, we rarely eat a food alone. Generally, it is accompanied by proteins and fats which influence and lower the total glycemic index of the meal.
2. Cinnamon
Consuming cinnamon is certainly one of the most well-known home remedies for lowering blood sugar.
It is often credited with effects to slow down the digestion of carbohydrates and their breakdown, as well as an action to improve insulin sensitivity.
This is notably what I found in this scientific meta-analysis. Among other things, it showed that taking cinnamon, either in whole form or as an extract, leads to a significant decrease in fasting blood sugar.
The study concluded that this aromatic spice improves fasting blood sugar in people with type 2 diabetes or prediabetes
3. Ginger
Easy to incorporate into a wide variety of dishes, ginger is also believed to have properties for reducing blood sugar.
A meta-analysis from 2020 highlighted this effect during the consumption of this spice, as well as its impact on weight loss.
Nevertheless, it would not have any impact on insulin. In my opinion, further studies could be interesting to detail its mechanism of action.
4. Apple Cider Vinegar
The richness in acetic acid in the composition of apple cider vinegar makes it an interesting ally for reducing blood sugar on a daily basis.
I notably found this study showing sits effects on blood glucose levels and blood lipid levels in people with type II diabetes.
5. Garlic
Besides being known for its antibacterial properties and cardiovascular health benefits, garlic is also said to help regulate blood sugar and cholesterol according to some research.
I recommend consuming it fresh, or in supplement form for a higher concentration of active ingredients.
6. Probiotics
Probiotics are microorganisms that, when ingested in sufficient quantities, can have a positive impact on the body, particularly on the gut microbiota. They are available as dietary supplements but are also found in our everyday foods:
- fermented drinks: kefir, kombucha
- sauerkraut
- dairy products
Let me explain the connection to blood sugar levels. Some studies show that the gut microbiota bacteria of people with type II diabetes are underrepresented compared to those in healthy individuals.
This could lead to instability of the intestinal barrier and butyrate production, two essential factors for glucose and insulin regulation.
Some teams have therefore studied the effects of probiotics on blood sugar levels, with some promising initial results! However, further studies are needed.
Also read | A pharmacist has selected the best probiotics
7. Fenugreek
Fenugreek is a Mediterranean plant that has been used for centuries in traditional medicine.
Rich in polyunsaturated fatty acids, galactomannans, flavonoids, and other chemical compounds, it is said to have numerous health benefits, as indicated by this study.
Its main effect: Regulation of blood sugar and cholesterol levels according to several studies. However, I believe that further research is needed to confirm its effects with certainty.
Also read | Our tips for choosing fenugreek wisely
8. Ginseng
Ginseng, this adaptogenic plant from traditional Chinese and Korean medicine, is said to have benefits for regulating blood sugar.
Regulation of insulin secretion, glucose absorption, antioxidant stress, and anti-inflammatory pathways could be the mechanisms involved.
Some studies particularly demonstrate its effects for patients with type II diabetes. It is said not to have an effect on prediabetes.
Also read | Everything you need to know before buying ginseng
9. Gymnema Sylvestre
This plant, native to India, is said to also have a hypoglycemic effect by reducing sugar absorption and playing a positive role in insulin secretion.
You can find it in supplement form.
My advice for lowering blood sugar
In addition to adding the aforementioned foods to your plate or supplement routine, I advise you to regularly practice sports.
It is one of the most useful natural remedies for regulating blood sugar and lowering your blood sugar levels.
Here are 4 good reasons to engage in physical activity:
- It promotes a greater use of glucose by muscle cells to function properly
- it improves insulin sensitivity
- it contributes to better weight management, a factor often associated with the development of type II diabetes
- it helps to reduce stress, which increases cortisol production, a hormone that itself leads to a rise in blood sugar
I recommend choosing an activity that you truly enjoy to stay motivated and keep up with it in the long term.
