Managing diabetes can feel like a full-time job. You're constantly checking your blood sugar, watching what you eat, and trying new medications. But did you know there are natural ways to help control your diabetes? From certain foods to lifestyle changes, there's a lot you can do outside of the pharmacy
When it comes to managing diabetes, there's no one-size-fits-all approach. But incorporating natural remedies alongside your conventional treatment plan can be a game-changer for regulating blood sugar levels and improving overall health.
As someone who's been navigating the world of diabetes for years, I've discovered the power of plant-based allies to keeping my blood glucose in check.
From bitter melon to aloe vera, these natural wonders have become staples in my diabetes management toolkit.
Don't let the name fool you—bitter melon is a sweet friend to those of us with diabetes. This unique vegetable, also known as Momordica charantia, has been used in traditional medicine for centuries to treat diabetes. (1)
Packed with compounds like charantin and polypeptide-p, bitter melon has been shown to have hypoglycemic effects, helping to lower blood sugar levels. I love sautéing it with garlic and eggs for a flavorful, diabetes-friendly meal.
Gymnema sylvestre is a herb that's been used in Ayurvedic medicine for ages to treat diabetes. (2) It contains gymnemic acids that can help reduce sugar absorption in the intestines and may even help regenerate pancreatic beta cells, which produce insulin.
Gymnema sylvestre supplements can be taken daily, but you can also find them in powdered form to mix into teas or smoothies. Just be sure to talk to your doctor before starting any new supplement regimen.
Fenugreek seeds are a staple in many traditional cuisines, but they're also a potent natural remedy for diabetes. (3)
These little seeds are rich in fiber and other compounds that can slow down carbohydrate digestion and absorption, leading to more stable blood sugar levels.
I like to soak fenugreek seeds overnight and add them to curries, stews, or even my morning oatmeal.
Beta glucan is a type of soluble fiber that's found in the cell walls of certain plants, like oats, barley, and some mushrooms.
This fiber has been creating waves of attention globally due to its unique ability to activate and enhance the immune cells in the body.
In turn, the body is presented with a fully completed immunity, one that can fight off sickness and disease more effectively.
Scientific evidence abounds: hundreds of thousands of medical studies have been conducted on β-glucans, and the results are compelling.
From diabetes and cardiovascular disease to obesity and hyperlipidemia, these microbial polymers have been shown to make a positive difference. (4)
When you eat foods that contain beta glucan, it forms a gel-like substance in your gut.
This gel slows down the absorption of carbohydrates into your bloodstream, which can help prevent spikes in blood sugar levels after meals. (5)
This is really important for people with diabetes, who need to keep their blood sugar levels as stable as possible.
Some studies have shown that taking beta glucan supplements can also help improve insulin sensitivity and reduce the risk of complications from diabetes, like heart disease and nerve damage. It may even help with weight management, which is another key part of managing diabetes.
If you're interested in adding more beta glucan sources to your diet, here are some good sources: (6)
You can also find beta glucan supplements at many health food stores and online.
But before you start taking any new supplement, it's always a good idea to talk to your doctor first, especially if you have diabetes or any other health conditions.
Not all Beta Glucan Supplements are Created Equal - Find a trusted quality provider with the Purest forms of Beta Glucan
While natural remedies can be helpful in managing diabetes, they're just one part of the equation. Lifestyle changes are crucial for keeping blood sugar levels in check and reducing complications.
I've learned that small, sustainable changes can make a big difference in overall health and well-being.
As someone living with diabetes, I focus on a variety of lifestyle factors that work for me.
When managing diabetes, the key is to fuel your body with the right foods. I stick to wholesome foods that are as close to nature as possible - think vibrant fruits, crunchy veggies, hearty whole grains, lean proteins, and healthy fats.
I'm mindful of my carb intake, opting for complex goodies like sweet spuds and quinoa over refined versions like white bread and pasta.
Plus, I load up on fiber-rich foods that can slow down sugar absorption and keep my blood sugar levels on an even keel.
Exercise is a game-changer for those living with diabetes. It not only helps with weight management but also boosts insulin sensitivity, making the body more receptive to insulin.
I strive for at least 30 minutes of moderate-intensity exercise most days, whether it's a brisk walk, bike ride, boxing, or yoga class. Adding strength training a couple of times a week helps build muscle and jumpstarts my metabolism.
Managing stress is vital for diabetes control, as it can greatly impact blood sugar levels. By incorporating stress-reducing activities into my daily routine, I've noticed a significant improvement in my overall health and well-being.
To tackle stress, I turn to deep breathing exercises, meditation, and spending time in nature.
I also prioritize self-care activities, such as taking a warm bath, reading a good book, or connecting with loved ones.
Spend some time online looking out for a couple of trusted apps that help with mindfulness, exercises, games or ideas to help you destress.
To manage my diabetes effectively, I need to keep a close eye on my blood sugar levels. This means monitoring them regularly to see how different foods, activities, and medications affect my blood glucose.
I aim to check my levels at least once a day, and more often if I'm not feeling right or trying new things. I also keep a log of my readings to track patterns over time and share them with my healthcare team.
According to this post from Mayo Clinic titled: Blood sugar testing: Why, when and how?
They say, and I quote:
_"There are several main ways to test your blood sugar. You can use a device that measures your sugar levels throughout the day and night with a tiny sensor. This is called a continuous glucose monitor (CGM). Or you can test yourself as needed with a portable electronic device that uses a small drop of blood." (7)
Sleep is often overlooked when it comes to diabetes management, but it plays a crucial role in regulating blood sugar levels. Poor sleep can increase cortisol levels, which has been linked to insulin resistance, higher blood glucose levels, and an increased risk of type 2 diabetes.
I aim for 7-9 hours of quality sleep each night, and I prioritize good sleep hygiene habits like sticking to a consistent sleep schedule, creating a relaxing bedtime routine, and keeping my bedroom cool and dark.
As someone who's always looking for ways to optimize my diabetes management, I've become a big believer in the power of plant-based foods.
Eating a diet rich in whole, plant-based foods has been shown to have numerous benefits for people with diabetes, from improving blood sugar control to reducing the risk of complications.
Here are some of the ways I incorporate plant-based foods into my diabetes-friendly lifestyle:
A plant-based diet is one that emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.
This type of eating pattern has been associated with a lower risk of type 2 diabetes, as well as improved blood sugar control and insulin sensitivity in people who already have diabetes.
Plant-based diets are naturally rich in fiber, antioxidants, and other beneficial nutrients, while being low in saturated fat and added sugars. This combination of factors can help improve overall health and reduce the risk of diabetes complications like heart disease and nerve damage.
Leafy green vegetables like spinach, kale, and collard greens are some of the most nutrient-dense foods on the planet.
They're packed with fiber, vitamins, and minerals, while being low in calories and carbohydrates. I try to include a variety of non-starchy vegetables in every meal, whether it's a big salad for lunch or roasted veggies as a side dish at dinner. Some of my favorites include broccoli, cauliflower, bell peppers, and zucchini.
Whole grains and legumes are excellent sources of complex carbohydrates, fiber, and plant-based protein. These foods are digested more slowly than refined carbs, leading to a more gradual release of glucose into the bloodstream.
I like to incorporate a variety of whole grains and legumes into my meals, such as quinoa, brown rice, lentils, and black beans. I also enjoy experimenting with ancient grains like farro and millet for a nutritious and flavorful twist.
When it comes to natural treatment for diabetes, herbal supplements have been gaining attention in recent years. (8)
While the jury is still out on their effectiveness, some studies suggest that certain herbs and natural supplements may offer potential benefits for those looking to manage their blood sugar levels.
Beta glucan is a type of soluble fiber found in the cell walls of certain plants, like oats and barley. It's also in some mushrooms and yeasts. This fiber has gotten a lot of attention lately because it may help manage diabetes.
When you eat beta glucan, it forms a gel-like substance in your gut. This slows down how fast your body absorbs sugar and can help prevent blood sugar spikes after meals. Some studies show that taking beta glucan supplements can improve blood sugar control and lower A1C levels in people with type 2 diabetes.
If you're thinking about trying beta glucan supplements for your diabetes, it's important to talk to your doctor first. While beta glucan is generally safe, it can interact with some medications, like blood thinners. Your doctor can help you decide if beta glucan is right for you and what dose to take.
You can also get beta glucan from foods.
But, regarding natural food sources containing glucans, we need to listen to one of the world's leading authorities on beta glucan.
According to Dr. Vetvicka, Ph.D. there is one aspect to keep in mind. This quote below was taken from Dr. Vetvicka's new e-book. (9)
'However, it is important to remember that despite the fact that numerous types of food contain glucan, our body has only a very limited ability to absorb glucan directly from food. As glucan serves to improve rigidity inside the cells, it is rather difficult to isolate it during its relatively short stay in our digestive tract. Therefore, supplements are a much better choice.'
Adding more of these foods to your diet, along with a beta glucan supplement, may give you the most benefits for managing your diabetes naturally.
But remember, supplements should never replace prescribed medications or a healthy lifestyle.
They work best when used together with a balanced diet, regular exercise, and any treatments your doctor recommends.
Chromium, a mineral vital for carbohydrate and lipid metabolism, may help improve blood sugar control and insulin sensitivity in diabetics, research suggests.
While it's naturally found in whole grains, nuts, and vegetables, the supplemental form may have different effects on the body. More studies are needed to confirm its effectiveness and safety.
Low magnesium levels have been linked to an increased risk of type 2 diabetes. Some research suggests that magnesium supplements may improve insulin sensitivity and blood sugar control, but the evidence is still incomplete.
It's essential to be cautious when taking magnesium supplements, as high doses can cause diarrhea and interact with certain medications. More research is needed to fully understand the potential benefits and risks of magnesium in diabetes management.
Omega-3 fatty acids, found in fatty fish and flaxseeds, have been shown to help manage diabetes. They may improve insulin sensitivity, reduce inflammation, and lower the risk of cardiovascular disease.
While there's no cure for diabetes, beta glucan shows promise as a natural treatment option. This soluble fiber, found in foods like oats, barley, and mushrooms, can help manage blood sugar levels. Beta glucan slows down digestion and the absorption of carbohydrates, preventing sudden spikes in blood glucose.
Studies have shown that consuming beta glucan can improve insulin sensitivity and reduce the risk of complications associated with diabetes. It may also promote feelings of fullness, aiding in weight management, which is crucial for people with diabetes.
However, it's important to note that beta glucan should be used in conjunction with a healthy lifestyle and medical guidance. Regular exercise, a balanced diet, and monitoring blood sugar levels are still essential to managing diabetes effectively.
If you're considering incorporating beta glucan into your diabetes treatment plan, talk to your healthcare provider first. They can help you determine the right dosage and ensure it doesn't interfere with any medications you're taking.
Remember, while natural remedies like beta glucan can be beneficial, they shouldn't replace prescribed treatments without medical supervision. By working closely with your healthcare team and making informed decisions about your health, you can take steps towards better managing your diabetes and improving your overall well-being.
Maintain a healthy diet, exercise regularly, reduce stress, and get enough sleep. Monitor blood sugar levels often.
Leafy greens like spinach and kale help control blood glucose. Whole grains and legumes improve insulin sensitivity too.
Aloe vera juice can lower fasting blood glucose. But always check with your healthcare provider before starting new remedies.