Tip 6: Move regularly
During sport, your muscles are working harder and consuming more energy than at rest. The increased energy consumption burns more glucose and lowers the blood sugar level. In addition, sufficient exercise also counteracts insulin resistance. Sufficient exercise is important in high blood sugar levels but also because it facilitates weight loss.
If you've had little or no exercise so far, you do not have to overdo it: start by walking short distances or taking the stairs instead of the elevator. Or grab some fresh air at the weekend and take a long walk.
Tip 7: Use sweetener instead of sugar
While sugar drives blood sugar levels up, sweetener does not have carbohydrates that affect blood sugar levels. Thus, the sugar level is not changed by sweetener.
If you do not want to use sweetener, you can also use Stevia instead. The stevia plant has a high sweetness and is therefore ideally suited as a sugar and sweetener replacement. Stevia is particularly good for diabetics, as some of its ingredients can help lower blood sugar levels.
Tip 8: Season food with cinnamon
Cinnamon is one of the most effective blood sugar killers ever. Regular intake of cinnamon can significantly reduce blood sugar. Recommended is a daily dose of at least one milligram of cinnamon.
To get enough cinnamon, you can, for example, season your tea or coffee with cinnamon. Just as well, a pinch of cinnamon in the morning cereal or fruit salad. In addition, savory dishes such as rice pudding with a pinch of cinnamon can be refined.
Tip 9: Take enough fruit
Apples have a particularly positive effect on blood sugar. They contain large amounts of the fiber pectin. This ensures that the sugar of food is absorbed only slowly into the blood. Since pectin is mainly contained in the shell of the apple, it should be eaten along. In addition to apples carrots also have a significant pectin content.
In addition to apples, acidic citrus fruits such as pomelos or grapefruit are said to have a positive effect on blood sugar levels. In grapefruit, in addition to the pulp and a grapefruit seed extract for diabetics is recommended.
The consumption of enough fruit is also recommended for diabetics because they take on this way enough vitamin C and vitamins of the B group. While vitamin C can be used to alleviate the complications of diabetes, the B vitamins counteract the damage to the nerves typical of diabetes. In particular, vitamin C is contained in rose hips, sea buckthorn and red pepper, while vitamin B occurs in yeast, fresh sunflower seeds and soybean meal in larger quantities.
Tip 10: Sufficient zinc and chrome
Make sure you have an adequate supply of zinc and chromium: The trace element chromium is said to have a particularly large influence on the lowering of blood sugar. Chromium should improve the insulin action in diabetics and thus ensure optimized blood sugar regulation. In contrast, a lack of chromium can result in increased blood glucose levels. Chromium can be supplied either through dietary supplements or over wholegrain bread, lentils or chicken.
In addition to chromium, the trace element zinc also influences the regulation of blood sugar levels. Amongst other things, zinc has an effect on insulin production, insulin action and insulin resistance. Especially high amounts of zinc are found in oysters, wheat bran, edam, oatmeal and sunflower seeds.
Exotic tips to lower blood sugar
For those who like it more exotic, the following tips on lowering blood sugar levels are helpful:
- Aloe Vera: Products containing aloe vera can help reduce blood sugar by improving the sensitivity of insulin. This allows insulin to transport glucose better into the body's cells.
- Pink Catharanthe: The juice of the leaves of the pink Catharanthe is attributed a hypoglycemic effect. This is due to an increased release of insulin by taking the plant preparation. Thus, the pink Catharanthe is unsuitable for non-diabetics, as they could come to a hypoglycemia.
- Gurmar: Gurmar is a creeper that is native to India, Africa and Australia. Gurmar has a positive effect on blood sugar levels as it reduces the absorption of glucose from the small intestine into the blood. In Germany, gumar products are available in pharmacies.
- Soybeans: Soybeans have a very low glycemic index - meaning they only raise blood sugar levels very slowly. Soybeans should also have a positive effect on their sensitivity to insulin. Thus, soybeans are recommended not only for an already outbreak of diabetes, but also for the prevention of diabetes.
- Ginger: Ginger is said to lower blood sugar levels by improving the sensitivity of insulin. As a result, insulin can get back into the body cells better. Ginger can be used, for example, ideal in teas, but also for seasoning hearty dishes.
Source: Müller, Sven-David (2011). The 50 Best Blood Sugar Killers: Successfully Lowering Blood Sugar Without Pills. Stuttgart: Trias publishing house.