How to Lower Blood Sugar: 3 Safe & Easy Ways

Diabetes is a leading cause of kidney disease, stroke, blindness, and premature death. The number of sufferers has quadrupled between 1980 and 2014, according to the World Health Organization.

From kids and teens to seniors, anyone can develop this condition. 

More than 30 million Americans had diabetes in 2015. Another 84.1 million were suffering from pre-diabetes. Both conditions are largely due to uncontrolled blood sugar levels. 

Contrary to popular belief, athletes are not immune to diabetes. Many otherwise healthy foods are rich in fructose and other natural sugars that may cause blood glucose spikes. 

That’s why it’s important to know how to lower blood sugar after eating a high-carb meal. Think about all those juicy fruits, protein bars, energy bites, and other snacks you eat on a daily basis to fuel your workouts. 

Certain factors, such as genetics, ethnic background, and lifestyle habits like smoking and drinking, may further raise your risk of diabetes. In this case, it’s even more important to keep your blood sugar levels within normal limits. 

What causes high blood sugar — apart from the food you eat? Are there any signs to watch out for? Read on to find out! 

Hidden Causes of High Blood Sugar 

It’s no secret that high-carb foods trigger blood sugar spikes. Those with a high glycemic index (GI), such as white bread, white rice, breakfast cereals, and cookies are the worst offenders.

Many so-called healthy foods, including rice milk, couscous, and instant oat porridge, boast high GI values too. The GI of chocolate is actually lower than that of potatoes, dates or sweet corn. 

Sometimes, high blood sugar levels have less obvious causes.

Lifestyle factors, such as skipping breakfast and not getting enough sleep, may play a role too. And so do certain medications, especially those prescribed for asthma, autoimmune disorders, anxiety, depression, or high cholesterol. 

Dietary supplements may raise your blood sugar too. Niacin, for instance, has this effect. 

Another potential cause is dehydration. When you don’t drink enough water, the sugar in your bloodstream becomes more concentrated. 

Consider your sleeping habits as well. Sleep deprivation increases the stress hormone cortisol levels, which in turn, may lead to high blood sugar and insulin resistance over time. 

This may come as a surprise, but high-fat meals can spike blood glucose levels too. According to a recent review in the International Journal of Health Sciences, eating fat in excess may impair glucose tolerance. 

Are You at Risk for Diabetes? 

Some individuals are more likely to develop diabetes than others. For example, those with close relatives suffering from this condition may become diabetic later in life.

However, a balanced diet and regular exercise can significantly reduce this risk. 

Type I diabetes typically results from certain genetic or environmental factors. 

Type II diabetes, on the other hand, has a lot to do with your lifestyle habits and overall health. Being obese or overweight can increase the odds of developing this chronic disease. The risk is even higher for those who carry visceral fat, which wraps around the internal organs. 

Clinical evidence indicates a strong link between belly fat and diabetes. As the researchers note, visceral fat is a predictor of insulin resistance, regardless of cardiorespiratory fitness. 

Luckily, getting rid of belly fat isn’t that difficult. Check out our step-by-step guide on how to lose stomach fat and make your abs pop. 

Ethnic Backgrounds

Your ethnic background matters too. African Americans, Asian Americans, Hispanics, Native Hawaiians, and other racial groups have an increased risk of type II diabetes, points out the National Institutes of Health. Other risk factors may include:

• Gestational diabetes, which occurs during pregnancy
• Genetic mutations
• Hormonal disorders, such as hyperthyroidism and Cushing’s syndrome, a condition resulting from excess cortisol production
• Pancreatic disorders or removal of the pancreas
• Depression, bipolar disorder and other mental conditions
• Polycystic ovary syndrome 
• Low HDL (the “good”) cholesterol levels 
• High triglycerides
• Smoking and drinking
• Sedentary lifestyle
• Sleep deprivation
• Certain medicines, including anti-seizure drugs, glucocorticoids, diuretics, and others

What Are Normal Blood Sugar Levels? 

Now that you know more about diabetes, it’s time to check your blood sugar levels. Ideally, do it before you eat and about one to two hours after eating. 

If you don’t have diabetes, your blood glucose levels should be in the following range:

• Before meals: <100 milligrams per deciliter
• 1-2 hours after eating: <140 mg/dl

People with diabetes, on the other hand, should keep their blood sugar levels within the following limits:

• Before meals: 0 to 130 mg/dl
• 1-2 hours after eating: <180 mg/dl

Generally, blood glucose levels are lowest when you’re in a fasted state, such as in the morning. Certain factors, including stress, kidney damage, heart disease, and other health conditions, may affect these numbers, though. 

If your blood sugar levels are below 50 mg/dl, seek emergency help. These numbers are a sign of hypoglycemia and may lead to coma or even death. 

Blood glucose levels within 90 to 120 mg/dl are considered normal. Anything that’s above or below these numbers indicates that something isn’t right.

Depending on the cause, you may need to change your diet, take medications, or get tested for diabetes. 

How to Lower Blood Sugar Levels: The Only Guide You’ll Ever Need

The best thing you can do is to prevent high blood sugar levels in the first place. From what you eat to how much you sleep, every detail matters. Your diet has the biggest impact, though. 

Nowadays, we have access to a wider range of foods than ever before. The changes in dietary patterns combined with decreased activity levels are fueling the obesity epidemic. 

Carrying excess weight isn’t just unsightly — it may also put you at risk for insulin resistance, diabetes, heart disease, osteoporosis, fractures, and more. 

As your body weight and waist circumference increase, so does your risk of diabetes, according to a research paper published in the Lancelet.

Simple lifestyle changes, such as limiting your calories and training more often, can significantly lower the odds of developing this condition. 

Start by changing your eating habits. Cut out added sugar, swap simple carbs for complex carbs, and fill up your fiber. Replace processed meat with lean beef, poultry, fish, and seafood. 

A traditional diabetes diet isn’t too different from a cutting diet or clean eating, in general. The same rules apply. 

Eager to find out more? We’ve compiled a list of the best ways to manage blood sugar levels without medication. Let’s get into it!

1. Increase Your Fiber Intake 

A high-fiber, low-sugar diet is your best defense against diabetes. Fiber does a lot more than just keep you regular. It also helps prevent blood glucose spikes and regulates cholesterol levels, as the Mayo Clinic notes. 

According to a review featured in the Journal of Chiropractic Medicine, people who consume high amounts of fiber, especially from whole grains, have a lower risk of type II diabetes.

This nutrient reduces the glycemic index of foods and keeps your blood sugar levels within normal limits. 

A study cited in the above review has found that blood glucose levels decreased by 37.0 mg/dL in diabetic patients who took psyllium supplements. 

In another study, subjects who consumed 18 grams of soluble fiber per day reported greater improvements in blood sugar levels than those eating 11 grams a day. 

Furthermore, dietary fiber may protect against heart disease due to its cholesterol-lowering and hypotensive effects. 

In a recent study presented by the American College of Cardiology, people with diabetes who switched to a high-fiber diet experienced the following improvements:

• 9% reduction in cholesterol levels
• 15% reduction in systolic blood pressure
• 23% decrease in triglycerides
• 28% decrease in fasting blood glucose levels

These effects occurred within six months, which is quite remarkable. Subjects consumed about 38 grams of fiber per day — that’s about one and a half cups of whole grains. 

Best Sources of Dietary Fiber 

Fruits, vegetables, whole grains, nuts, seeds, and legumes all contain fiber. Wheat and oat bran are particularly beneficial. Oat bran, for example, is higher in protein and fiber and lower in carbs than whole oats. 

So what should you eat to boost your fiber intake? Keep this list at hand: 

• Raw wheat bran— 25 grams of fiber cup
• Raw oat bran — 15 grams of fiber per cup
• Cooked navy beans — 9.6 grams of fiber per serving (1/2 cup)
• Cooked small white beans — 9.3 grams of fiber per serving (1/2 cup)
• Canned chickpeas — 8.1 grams of fiber per serving (1/2 cup)
• Cooked lentils — 7.8 grams of fiber per serving (1/2 cup)
• Mung beans — 7.7 grams of fiber per serving (1/2 cup)
• Psyllium husk— 6.9  per tablespoon
• Roasted pumpkin seeds — 5.2 grams of fiber per serving (1 ounce)
• Avocado — 5 grams of fiber per serving (1/2 cup)
• Oatmeal— 4 grams of fiber per serving (1 cup)
• Apples — 4.4 grams of fiber per serving (1 medium apple)
• Chia seeds — 4.1 grams of fiber per serving (1 tablespoon)
• Almonds — 3.5 grams of fiber per serving (1 ounce)
• Cooked quinoa — 2.6 grams of fiber per serving (1/2 cup)

Here’s a handy tip: mix one or two tablespoons of psyllium husk with water and drink it in the morning or between meals. This way, you’ll stay full longer and get more fiber in your diet. It’s a good strategy for when you’re on a low-carb or ketogenic diet plan. 

Most health organizations recommend 25 to 30 grams of fiber per day. The average American consumes only 15 grams. 

Maximum Fiber

However, try not to exceed 70 grams of fiber daily, warn the experts at Duke University. Like with everything else, moderation is the key. 

When consumed in excess, fiber may affect the absorption of iron, calcium, zinc, and other nutrients. Plus, it may induce early satiety, which can be counterproductive when you’re bulking up. 

Bloating, diarrhea, constipation, and digestive distress are all common side effects of eating too much fiber.

2. Cut Down on Starches

Everyone knows that sugary foods cause blood glucose spikes, but starches have the same effect. A bag of potato chips will likely affect your blood sugar levels to the same extent as ice cream or cake. 

Pretzels, for instance, are made with refined flour, which boasts high GI values. As a result, they lead to an increase in blood glucose levels. 

Most types of bread, bagels, tortillas, pasta, corn, and potato products are high in starch. Some of these foods are quite healthy, but they may cause blood sugar spikes when consumed in excess. 

Stay on the safe side and avoid white bread and other products made with refined flour. These foods are quickly digested, so the sugar is absorbed into your bloodstream within minutes. 

The same goes for breakfast cereals, white potatoes, white rice, and refined pasta. They all contain starch. 

GI Substitutes

Luckily, there are plenty of low GI substitutes available. Make these swaps to cut down on carbs and keep your blood sugar levels stable throughout the day:

• Eat brown or wild rice instead of white rice
• Choose whole-grain bread over refined varieties
• Swap refined pasta for zoodles, sweet potato noodles, or whole-grain pasta
• Replace instant oatmeal and breakfast cereals with whole grains
• Make chips, crackers, cookies, and other snacks at home using low GI ingredients 

Another option is to go on a keto diet, which limits carbs to about 50 grams per day. This way, you’ll find it easier to stay lean and manage your blood sugar levels. 

A 2019 clinical trial published in Frontiers in Endocrinology assessed the role of ketogenic diets in diabetes management. 

Subjects with diabetes who switched to a ketogenic diet for two years experienced major reductions in body weight, systolic and diastolic blood pressure, triglycerides, insulin, and blood sugar levels.

At the same time, their HDL (the “good”) cholesterol levels increased. 

But that’s not all. Many of those who enrolled in the study were able to manage diabetes with fewer medications. Additionally, they experienced no adverse effects on bone health.

3. Fill Up on Protein 

Protein doesn’t directly lower your blood sugar levels, but it attenuates insulin secretion and may improve glycemic control. 

First of all, high-protein foods like meat, fish, and eggs contain no carbs. Therefore, they don’t cause blood sugar spikes. 

Second, adding protein to your meal helps slow down carbohydrate absorption. If you eat a bowl of pasta with salmon and eggs, the carbs in pasta will take longer to reach your bloodstream, leading to a gradual rise in blood glucose levels. 

For example, a small study featured in the American Journal of Clinical Nutrition has found that high-protein diets may improve glucose control and reduce blood sugar after a meal in people with diabetes. 

A Warning

Beware, though — many popular high-protein foods are nothing but candy in disguise. Protein bars, for instance, can have up to 50 grams of carbs per serving. They also contain trans fats and other fillers that can derail your diet and cause you to pack on the pounds. 

This applies to processed meats too. Chicken nuggets, deli meats, sausages, and other similar products are loaded with gluten, sugar, dextrose, and other bad stuff. 

Chicken fingers, for example, boast over 7 grams of carbs, 6.2 grams of fat and 112 calories per piece. If you eat five pieces, that’s an extra 35 grams of carbs, 31 grams of fat and 560 calories. 

Instead, opt for unprocessed meat and poultry, such as chicken or turkey breast, lean beef, and game meat. Salmon, tuna, cod, halibut, sardines, and other fish are all good sources of protein. 

Whey protein is another great choice. Ideally, choose a blend of fast- and slow-digesting protein for optimum recovery and increased energy. 

Vintage Brawn™, our signature formula, contains the highest quality protein from whey, casein, eggs, and beef. It’s gluten and sugar-free, keto-friendly, and FDA certified. Each scoop delivers 24 grams of protein and 100 calories. 

Make Lasting Lifestyle Changes 

The risk of diabetes increases with age, but the lifestyle choices you make in your 20s and 30s will affect your health later down the road. De-junk your diet, hit the gym regularly, and learn the rules of workout nutrition. 

If your blood sugar levels are already high, switch to a ketogenic diet or at least cut down on simple carbs. Consider taking probiotics to balance your gut flora and improve glycemic control.

Try Vintage Base™, our multivitamin formula enriched with live probiotic strains. 

Now that you know how to lower blood sugar levels, make lasting lifestyle changes. It’s never too late to build healthier eating habits and improve your health. 

What’s your strategy for controlling blood sugar? Do you have any tips on how to cut down on simple carbs without giving up the flavor? Drop a line below to let us know!