Natural Ways to Lower Blood Sugar –
May 28, 2014 Uncategorized
As soon as you have eaten, your body breaks down the food into glucose
which your muscle and fat cells need for energy. In order for the cells that the
cells make use of this glucose the pancreas secrete the hormone called insulin,
which allows muscle and fat cells to metabolise the glucose.
It is only in recent years that insulin resistance has become important in its own
right and recognised as a contributor to metabolic syndrome.
And Why Should I Care?
Diabetes Type 2, shows itself later in life, so taking care of your blood sugar
levels and that of your children will help you to avoid diabetes and its
Your body can become resistant to insulin particularly if there is excess
abdominal fat, a lot of stress, high blood pressure or a close family member
who suffers from high blood pressure, heart problems or diabetes.
The glucose stays in the blood stream, which in turn creates the need for more
insulin. The cycle may continue for years until what was a pre-diabetic
condition, becomes diabetes type 2, as the pancreas can not longer secrete
enough insulin to stabilise the blood sugar.
Keeping glucose sugar levels balanced assists in weight loss, as low blood sugar
(hypoglycemia) triggers binge eating, which rebounds into high blood sugar
which the body will store as fat.
Who is at Risk for Insulin Resistance?
You are at risk if:
You have a body mass index of more than 25
If you are a man and your waist measures over 40 inches
If you are a woman and your waist measures over 35 inches
If you are over 40 years of age
If you lead a sedentary life
If you have close relatives with Diabetes, arteriosclerosis, or high blood
If you have metabolic syndrome and are pre-diabetic
If you have had gestational diabetes.
Insulin resistance can be managed by reducing the body need for insulin and
increasing the cells sensitivity to insulin.
A blood sugar monitor or a glucose monitor is a simple device which you can
buy to monitor your levels which should be as follows:
Before breakfast – Between 80 – 120 This is considered healthy.
Before meals – Between 80 – 120
Two hours after you eat – Levels should be 170 or less.
Before you go to bed, ideal levels should be 100 – 140
While fasting, ideally stay between 70 – 100
High blood sugar, hyperglycemia can cause damage to blood vessels, increase
the risk of heart disease and stroke, also kidney disease, vision and nerve
Lifestyle Changes to Reduce Blood Sugar
Two important studies, regarding insulin resistance, in Finland and the United
States, showed that aerobic exercise and dietary changes reduced the
development of diabetes by 58%.
Lower Your Glucose Fast
Becoming physically active is the fastest way to increase the rate glucose is
taken up by the muscle cells and improve the sensitivity of the cells to insulin.
20 – 30 Minutes of exercise daily will do marvellous things for your health and
Apple Cider Vinegar
If you consume 2 tablespoons of vinegar just before a high carb meal it will
lower your blood sugar level. Vinegar contain acetic acid which inactives certain
starch digesting enzymes. It appears to mimic the blood sugar lowering
Apple cider vinegar capsules are an excellent natural way to lower blood sugar,
keep you regular, and does wonders for lowering cholesterol if taken every
morning before eating and around one hour before a large meal!
Altering your diet , particularly the carbohydrates in the diet.
Some carbohydrates are broken up into sugars and absorbed faster than others
and these have a high glycemic index, which increase the glucose level more
High Glycemic Index Carbohydrates:
White Bread, Rolls, Bagels
Unrefined corn and potato products, e.g. french fries, mashed potatoes,
doughnuts, corn chips
Low Glycemic Index Carbohydrates:
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Higher fiber content – e.g. whole grain breads and brown rice
Non-starchy vegetables e.g. Broccoli, green beans, asparagus, Carrots and
Remember, the overall profile of the meal itself is more important than the
individual glycemic index of foods.
Children’s Nutrition Tip:
Your children’s (although this applies to everyone), daily allowance of sugar is
consistently over stepped by the amount of fruit juices and fizzy drinks they
consume. The next biggest sugar culprit is cereal and then cereal bars.
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