10 Ways to Improve Blood Sugars Naturally

Managing blood sugar levels is crucial for overall health, particularly for those with diabetes, prediabetes, or anyone looking to optimize their metabolic health. High blood sugar can lead to serious health complications, including heart disease, kidney issues, and nerve damage. Fortunately, there are natural strategies, including lifestyle changes and supplements, that can help regulate blood sugar effectively. We share ten evidence-based ways to improve blood sugar naturally, with a focus on practical steps and supplement options.

Ratio of Macronutrients. Mix your food in ratio of about 30% protein, 35% fat, and 35% complex high fiber carbohydrates. This means that looking at your dinner plate, you need to have about 1/3 of the plate covered with lean and clean protein food, such as chicken, turkey, fish, lean beef, pork, or beans. Another 1/3 of your plate needs to be covered with cooked plant foods, such as beans, vegetables, bread, squash, potatoes. The remaining 1/3 of your plate needs to be uncooked and unprocessed plant foods, such as a tossed salad of fresh colorful vegetables. Include the superfoods of brewer’s yeast, flax oil, cinnamon, garlic, vinegar, onions, and fish in your diet often.

It’s possible to slow cancer growth by lowering blood and gut glucose. Cancer cells feed almost exclusively on sugar. At the world-famous Sloan-Kettering Cancer hospital in New York City, researchers found that tumors sucked up radioactively-labeled vitamin C like thirsty sponges because cancer cells thought they were getting their favorite fuel, glucose, which is nearly identical in chemical structure to vitamin C.

Tumors are primarily obligate glucose metabolizers, meaning “sugar feeders”. The average American consumes 20% of calories from refined white sugar, which is more of a drug than a food. We also manifest poor glucose tolerance due to stress, obesity, low chromium and fiber intake, and sedentary lifestyles. Have a firm conviction that you can improve your health through lifestyle changes such as diet, exercise, and supplements. You can make a difference in the outcome of your health.

1. Adopt a Low-Carb or Balanced Diet

One of the most effective ways to manage blood sugar is through diet. Carbohydrates, especially refined carbs like white bread, sugary drinks, and processed snacks, cause rapid spikes in blood sugar. Opting for a low-carb or balanced diet can help stabilize glucose levels.

Focus on Whole Foods: Choose whole grains (e.g., quinoa, brown rice), vegetables, lean proteins, and healthy fats (e.g., avocados, nuts). These foods have a lower glycemic index (GI), meaning they raise blood sugar more slowly.
Incorporate Fiber: High-fiber foods like leafy greens, broccoli, and legumes slow glucose absorption, preventing spikes. Aim for 25–30 grams of fiber daily.
Limit Added Sugars: Avoid sugary beverages and processed foods with hidden sugars. Read labels to identify added sugars like high-fructose corn syrup.

Eat wholesome natural foods. Eat a diet of natural unprocessed foods. Shop the perimeter of the grocery store where you will find fresh fruits and vegetables, chicken, turkey, fish, meat, eggs, and whole grain bread. Venture into the “deep dark interior” of your grocery store only to get sacks of dried beans and brown rice.

Supplement Option: Psyllium husk is a soluble fiber supplement that can slow carbohydrate absorption, helping to stabilize blood sugar. Take 5–10 grams mixed with water before meals, but consult a doctor to avoid digestive issues or medication interactions.

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2. Exercise Regularly

Physical activity is a powerful tool for blood sugar control. Exercise increases insulin sensitivity, allowing cells to use glucose more effectively. It also helps muscles absorb glucose without relying heavily on insulin.

Aerobic Exercise: Activities like brisk walking, cycling, or swimming for 30 minutes, 5 days a week, can lower blood sugar. Aim for at least 150 minutes of moderate aerobic activity weekly.
Strength Training: Resistance exercises, such as weightlifting or bodyweight workouts, improve muscle mass, which enhances glucose uptake. Include 2–3 sessions per week.
Stay Consistent: Even short bursts of activity, like a 10-minute walk after meals, can reduce post-meal glucose spikes.

Supplement Option: L-carnitine, an amino acid, may enhance glucose uptake during exercise. A dose of 1–2 grams daily may support metabolic health, but check with a healthcare provider, especially if you have kidney issues.

3. Focus on Weight Loss to Reduce Blood Sugar

Excess body weight, particularly visceral fat around the abdomen, is strongly linked to insulin resistance, a key driver of high blood sugar. Losing even 5–10% of body weight can significantly improve insulin sensitivity and glucose control.

Calorie Deficit: To lose weight, consume fewer calories than you burn. Use a food tracking app to monitor intake and aim for a modest deficit (300–500 calories daily) to lose 0.5–1 pound per week.
Prioritize Protein and Vegetables: High-protein foods (e.g., chicken, tofu, eggs) and non-starchy vegetables (e.g., spinach, zucchini) promote satiety, reducing overeating. Aim for 20–30 grams of protein per meal.
Mindful Eating: Eat slowly, avoid distractions, and stop when you’re 80% full to prevent overconsumption. This helps regulate hunger hormones like ghrelin, which can affect blood sugar.
Sustainability: Avoid extreme diets. Choose a balanced, enjoyable eating plan you can maintain long-term to prevent weight regain.

Weight loss not only lowers blood sugar but also reduces the risk of diabetes-related complications. For example, studies show that losing 7% of body weight can reduce diabetes risk by up to 58% in prediabetic individuals.

Supplement Option: Glucomannan, a fiber from the konjac root, promotes fullness and may aid weight loss, indirectly supporting blood sugar control. Take 1–3 grams 30 minutes before meals with water, but start low to avoid digestive discomfort and consult a doctor.

4. Manage Stress Levels

Chronic stress raises cortisol and adrenaline, hormones that can elevate blood sugar by triggering glucose release from the liver. Managing stress is essential for maintaining stable blood sugar.

Mindfulness Practices: Techniques like meditation, deep breathing, or yoga can lower cortisol levels. Try a 10-minute daily meditation using apps like Headspace or Calm.
Adequate Sleep: Poor sleep increases stress and disrupts glucose metabolism. Aim for 7–9 hours of quality sleep nightly, maintaining a consistent sleep schedule.
Social Support: Connecting with friends or a support group can reduce stress and improve emotional well-being.

Supplement Option: Ashwagandha, an adaptogenic herb, may reduce cortisol and improve insulin sensitivity. A typical dose is 300–600 mg daily, but consult a doctor, as it may interact with medications like thyroid drugs.

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5. Prioritize Sleep Quality

Sleep plays a critical role in blood sugar regulation. Poor sleep can reduce insulin sensitivity and increase hunger hormones, leading to overeating and glucose spikes.

Create a Sleep Routine: Go to bed and wake up at the same time daily. Avoid screens 1–2 hours before bed to improve melatonin production.
Optimize Your Environment: Keep your bedroom dark, quiet, and cool (60–67°F or 15–20°C) for better sleep quality.
Limit Stimulants: Avoid caffeine or heavy meals close to bedtime, as they can disrupt sleep.

Supplement Option: Magnesium glycinate, taken at 200–400 mg before bed, may improve sleep quality and insulin sensitivity. Consult a doctor, as high doses can cause digestive upset or interact with medications.

6. Incorporate Blood Sugar-Friendly Foods

Certain foods have specific properties that help regulate blood sugar. Including these in your diet can make a significant difference.

Cinnamon: This spice may improve insulin sensitivity and lower fasting blood sugar. Add 1–2 teaspoons to smoothies, oatmeal, or coffee daily.
Vinegar: Apple cider vinegar (ACV) can reduce post-meal glucose spikes. Mix 1–2 tablespoons in water before meals, but dilute it to protect tooth enamel.
Berries: Low-GI fruits like blueberries and raspberries are rich in antioxidants and fiber, supporting blood sugar control. Aim for 1/2–1 cup daily.

Supplement Option: Cinnamon extract supplements (250–500 mg daily) can provide a concentrated dose for blood sugar support. Ensure it’s Ceylon cinnamon to avoid potential liver toxicity from cassia cinnamon in high doses.

7. Stay Hydrated

Dehydration can elevate blood sugar by concentrating glucose in the bloodstream. Proper hydration supports kidney function, helping to flush excess glucose through urine.

Drink Water: Aim for 8–10 cups (64–80 ounces) of water daily, adjusting for activity level and climate. Herbal teas or infused water can add variety.
Avoid Sugary Drinks: Steer clear of sodas and fruit juices, which can spike blood sugar. Opt for unsweetened teas or sparkling water instead.
Monitor Hydration: Check urine color (pale yellow indicates good hydration) to ensure you’re drinking enough.

Supplement Option: Electrolyte supplements, such as those containing magnesium and potassium, can support hydration without added sugars. Choose sugar-free versions and follow dosing instructions, typically 1–2 servings daily.

8. Monitor Blood Sugar Levels

Regularly tracking blood sugar helps you understand how food, exercise, and stress affect your levels. This awareness allows for better decision-making.

Use a Glucometer: For those with diabetes or prediabetes, a home glucometer can track fasting and post-meal glucose. Check with your doctor for target ranges.
Continuous Glucose Monitors (CGMs): Devices like FreeStyle Libre or Dexcom provide real-time data, helping identify patterns and triggers.
Log Your Results: Keep a journal of blood sugar readings alongside meals and activities to spot trends and adjust habits.

Supplement Option: Alpha-lipoic acid (ALA), an antioxidant, may improve insulin sensitivity and reduce oxidative stress. A dose of 300–600 mg daily is common, but consult a healthcare provider, as it may lower blood sugar too much in some cases.

9. Explore Intermittent Fasting

Intermittent fasting (IF) involves cycling between eating and fasting periods, which can improve insulin sensitivity and lower blood sugar. Always consult a doctor before starting IF, especially if you’re on diabetes medications.

16:8 Method: Eat within an 8-hour window (e.g., 10 AM–6 PM) and fast for 16 hours. This can reduce insulin resistance over time.
5:2 Method: Eat normally for 5 days and restrict calories (500–600) on 2 non-consecutive days. This approach may improve glucose control.
Start Slowly: Begin with a 12-hour fasting window (e.g., overnight) and gradually increase as your body adjusts.

Supplement Option: Berberine, a plant compound, may mimic fasting’s effects by activating AMPK, a pathway that regulates glucose. Take 500 mg 2–3 times daily with meals, but avoid long-term use without medical supervision due to potential liver effects.

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10. Consider Herbal and Nutritional Supplements

In addition to the supplements mentioned, several others show promise for blood sugar control. Always consult a healthcare provider before adding supplements, as they can interact with medications or cause side effects.

Chromium: This mineral enhances insulin’s effectiveness. Studies suggest 200–1,000 mcg of chromium picolinate daily may lower fasting glucose, but high doses can cause kidney issues.
Bitter Melon: This fruit contains compounds that mimic insulin. Capsules (500–1,000 mg daily) or tea may help, but evidence is mixed, and it may cause digestive upset.
Fenugreek: Its seeds are high in soluble fiber and may lower blood sugar. Take 2–5 grams daily as a supplement or add powdered seeds to meals, but monitor for allergies.
Gymnema Sylvestre: Known as the “sugar destroyer,” this herb may reduce sugar absorption and cravings. A dose of 200–400 mg daily is typical, but long-term safety is unclear.

Work with a healthcare provider to ensure safety, especially if you’re on medications like metformin or insulin, as some supplements can amplify their effects, risking hypoglycemia.

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Additional Supplement Options for Improved Blood Sugars

Beyond those mentioned, other supplements show promise for blood sugar control. Always consult a healthcare provider, as they may interact with medications or cause side effects.

Chromium: Enhances insulin’s effectiveness. Take 200–1,000 mcg of chromium picolinate daily, but high doses may affect kidneys.
Bitter Melon: Contains insulin-like compounds. Use 500–1,000 mg capsules or tea daily, but watch for digestive upset.
Fenugreek: High in fiber, it may lower glucose. Take 2–5 grams daily, but monitor for allergies.
Gymnema Sylvestre: May reduce sugar absorption and cravings. Take 200–400 mg daily, noting limited long-term safety data.

What are the Other Health Benefits of Improved Blood Sugars

If you will adhere to a specialized program then the Type 2 diabetic can expect to find the following benefits:

better control of blood sugar
lower ketones and more energy
better wound healing,
better eyesight and lowered risk for eye complications,
better circulation to the feet and hands and reversal of “numbness” and neuropathies
lowered fats in the blood to prevent heart disease
lowered risk for kidney damage
improvement in mental and physical energy levels including memory and alertness.

Improve Blood Sugars Naturally

Improving blood sugar naturally requires a holistic approach combining diet, exercise, stress management, and targeted supplements. Here’s a quick action plan:

Diet: Switch to a low-carb, high-fiber diet with whole foods. Add cinnamon or ACV to meals.
Exercise: Combine 150 minutes of weekly aerobic activity with 2–3 strength sessions.
Stress and Sleep: Practice daily mindfulness and aim for 7–9 hours of quality sleep.
Hydration: Drink 8–10 cups of water daily, avoiding sugary beverages.
Monitoring: Use a glucometer or CGM to track blood sugar trends.
Fasting: Explore intermittent fasting with medical guidance.
Supplements: Consider psyllium, berberine, magnesium, or chromium after consulting a doctor.