By Arlene Semeco, MS, RD — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — Updated on November 30, 2021

High blood sugar, also known as hyperglycemia, is associated with diabetes và prediabetes. Prediabetes is when your blood sugar is high, but not high enough to lớn be classified as diabetes.

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Your toàn thân usually manages your blood sugar levels by producing insulin, a hooc môn that allows your cells khổng lồ use the circulating sugar in your blood. As such, insulin is the most important regulator of blood sugar levels (1).

However, multiple factors can impair blood sugar management & lead to hyperglycemia.

Internal causes for high blood sugar include when your liver produces too much glucose, your body makes too little insulin, or your body toàn thân can’t effectively use insulin. The latter is known as insulin resistance (1).

External factors include dietary choices, certain medications, a sedentary lifestyle, & stress (1, 2).

The Centers for Disease Control and Prevention (CDC) reports that 13% of U.S. Adults live with diabetes và that another 34.5% have prediabetes. This means that close to 1/2 of all U.S. Adults have diabetes or prediabetes (3).

Blood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead khổng lồ limb & life threatening complications (1).

Here are 14 easy và evidence-backed ways to lớn naturally lower your blood sugar levels.

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Regular exercise can help you reach & maintain a moderate weight & increase insulin sensitivity (4).

Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy & muscle contraction (4).

If you have problems with blood sugar management, consider routinely checking your levels before và after exercising. This will help you learn how you respond lớn different activities và keep your blood sugar levels from getting too high or low (5).

What’s more, researchers recommend doing so-called “exercise snacks” khổng lồ lower blood sugar và prevent the damage that sitting all day can vị (6).

Exercise snacks simply mean that you break up your sitting time every 30 minutes for just a few minutes throughout the day. Some of the recommended exercises include light walking or simple resistance exercises like squats or leg raises.

Other useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more. In fact, any activity that regularly gets you up và moving — regardless of the intensity — beats a sedentary lifestyle.

Plus, know that if you have trouble dedicating longer periods lớn exercise throughout the week, you can still gain many benefits by doing shorter sessions. For example, try aiming for 10-minute exercise sessions 3 times a day for 5 days, with the goal of 150 minutes per week.


Exercise increases insulin sensitivity và helps your muscles use blood sugar for movement. This can lead to reduced blood sugar levels.

Your carb intake strongly influences your blood sugar levels (7).

Your toàn thân breaks carbs down into sugars, mainly glucose. Then, insulin helps your body toàn thân use và store it for energy.

When you eat too many carbs or have insulin-function problems, this process fails, và blood glucose levels can rise.

That’s why the American Diabetes Association (ADA) recommends that people with diabetes manage their carb intake by counting carbs & being aware of how many they need (8).

Some studies find that this can help you plan your meals appropriately, further improving blood sugar management (9, 10).

Many studies also show that eating a low carb diet helps reduce blood sugar levels và prevent blood sugar spikes (11, 12, 13).

It’s important to chú ý that low carb diets & no carb diets are not the same.

You can still eat some carbs when monitoring your blood sugar. However, prioritizing whole grains over processed ones và refined carbs provides greater nutritional value while helping decrease your blood sugar levels (14).


Your body toàn thân breaks down the carbs you eat into glucose, which then raises your blood sugar levels. As such, reducing your carb intake can aid blood sugar regulation.

Fiber slows carb digestion & sugar absorption, thereby promoting a more gradual rise in blood sugar levels (15).

There are two types of fiber — insoluble và soluble.

While both are important, soluble fiber has explicitly been shown lớn improve blood sugar management, while insoluble fiber hasn’t been shown lớn have this effect (15, 16).

A high fiber diet can improve your body’s ability to regulate blood sugar và minimize blood sugar lows. This could help you better manage type 1 diabetes (17).

Foods that are high in fiber include:

vegetables fruits legumes whole grains

The recommended daily intake of fiber is about 25 grams for women & 35 grams for men. That’s about 14 grams for every 1,000 calories (18).


Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears lớn be more effective than insoluble fiber for this purpose.

Drinking enough water could help you keep your blood sugar levels within healthy ranges.

In addition khổng lồ preventing dehydration, it helps your kidneys flush out any excess sugar through urine.

One reviews of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (19).

Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk (20, 21).

Keep in mind that water & other zero-calorie drinks are best. Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, và increase diabetes risk (22, 23).


Staying hydrated can reduce blood sugar levels and diabetes risk. Choose water & zero-calorie drinks và avoid sugar-sweetened beverages.

Portion control can help you regulate your calorie intake & maintain a moderate weight (24, 25).

Consequently, weight management promotes healthy blood sugar levels & has been shown to lớn reduce the risk of developing type 2 diabetes (1, 26, 27).

Monitoring your serving sizes also helps prevent blood sugar spikes (2).

Here are some helpful tips for managing portion sizes:

measure và weigh your portionsuse smaller platesavoid all-you-can-eat restaurantsread food labels and check the serving sizeskeep a food journaleat slowlySummary

Focusing on your portion sizes can help you manage your blood sugar levels.

The glycemic index (GI) measures how quickly carbs break down during digestion và how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise (15).

The GI divides foods into low, medium, & high GI và ranks them on a scale of 0–100. Low GI foods have a ranking of 55 or less (15, 28).

Both the amount và type of carbs you eat determine how a food affects your blood sugar levels. Specifically, eating low GI foods has been shown to lớn reduce blood sugar levels in people with diabetes (15, 28).

Some examples of foods with a low to lớn moderate GI include:

bulgur barley unsweetened Greek yogurtoats beans lentils legumes whole wheat pasta non-starchy vegetables

Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal (15).


Choose foods with a low glycemic index (GI) & monitor your overall carb intake.

Stress can affect your blood sugar levels (29).

When stressed, your toàn thân secretes hormones called glucagon và cortisol, which cause blood sugar levels lớn rise (29, 30).

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One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress & lowered blood sugar levels (31).

Exercises và relaxation methods like yoga và mindfulness-based căng thẳng reduction may also help correct insulin secretion problems among people with chronic diabetes (31, 32, 33).


Managing your găng tay levels through exercise or relaxation methods lượt thích yoga may help you regulate blood sugar levels.

Monitoring blood glucose levels can help you better manage them (34).

You can vày so at trang chủ using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.

Keeping track allows you khổng lồ determine whether you need lớn adjust your meals or medications. It also helps you learn how your body toàn thân reacts khổng lồ certain foods (2).

Try measuring your levels regularly every day và keeping track of the numbers in a log. Also, it may be more helpful khổng lồ track your blood sugar in pairs — for example, before & after exercise or before & 2 hours after a meal.

This can show you whether you need to make small changes khổng lồ a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them khổng lồ a handful.


Checking your blood glucose and maintaining a daily log enables you to lớn adjust foods & medications when necessary to better manage your blood sugar levels.

Getting enough sleep feels excellent and is necessary for good health (35).

In fact, poor sleeping habits và a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. They can also increase appetite và promote weight gain (36, 37, 38).

Additionally, sleep deprivation raises levels of the hooc môn cortisol, which, as explained, plays an essential role in blood sugar management (29, 39).

Adequate sleep is about both quantity & quality. The National Sleep Foundation recommends that adults get at least 7–8 hours of high unique sleep per night (40).

To improve the unique of your sleep, try to:

follow a sleep scheduleavoid caffeine & alcohol late in the dayget regular exercisecut down on screen time before bedkeep your bedroom coollimit your napscreate a bedtime routineuse soothing và calming scents such as lavenderavoid working in your bedroomtake a warm bath or shower before bedtry meditation or guided imagerySummary

Good sleep helps maintain your blood sugar levels and promotes a healthy weight. On the other hand, poor sleep can disrupt critical metabolic hormones.

High blood sugar levels & diabetes have been linked lớn micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium (41).

Chromium is involved in carb & fat metabolism. It may potentiate the kích hoạt of insulin, thus aiding blood sugar regulation (41, 42, 43, 44).

Chromium-rich foods include:

meatswhole grain productsfruitvegetablesnuts

However, the mechanisms behind this proposed connection are not entirely known, & studies report mixed findings. As such, more research is needed (41, 45, 46).

Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes (47).

In contrast, low magnesium levels may lead to lớn insulin resistance & decreased glucose tolerance in people with diabetes (47, 48, 49).

That said, if you already eat plenty of magnesium-rich foods & have adequate blood magnesium levels, you likely won’t benefit from taking magnesium supplements (50).

Magnesium-rich foods include:

dark leafy greens squash và pumpkin seedstuna whole grains dark chocolate bananas avocados beansSummary

Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems.

Multiple foods and plants are known khổng lồ have medicinal properties.

However, the overall quality of evidence on these ingredients is low due to lớn insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use (52).

Some of the foods touted khổng lồ have anti-diabetes effects include (51, 52):

It’s essential lớn talk with your doctor before adding any of these foods khổng lồ your diet if you’re already taking blood-sugar-lowering medications, as some herbal supplements may negatively interact with them (58).

Finally, the Food & Drug Administration (FDA) does not regulate supplements in the same way that it regulates prescription medications. As such, it’s important to lớn purchase supplements that have been tested by an independent lab for purity và ingredient content.


Some foods are believed to lớn have blood-sugar-lowering effects. However, research is still inconclusive, và they may negatively interact with your diabetes medication.

Maintaining a moderate weight promotes healthy blood sugar levels & reduces your risk of developing diabetes (2, 26, 27, 59).

Research shows that even a 5% reduction in body toàn thân weight can improve your blood sugar regulation and reduce the need for diabetes medication (27).

For example, if a person weighs 200 pounds (91 kg) and loses just 10–14 pounds (4.5–6 kg), they may see significant improvements in their blood sugar levels.

What’s more, losing more than 5% of your initial weight may benefit your glycated hemoglobin (HbA1c) readings. These are used as indicators of your blood sugar levels over the past 3 months (60, 61).


Maintaining a moderate weight will support blood sugar management and decrease your risk of developing diabetes.

Spreading your meals & snacks throughout the day may help you avoid both high and low blood sugar levels (62).

Snacking between meals may also reduce your risk of type 2 diabetes (63).

In fact, several studies suggest that having smaller, more frequent meals throughout the day could improve insulin sensitivity và lower blood sugar levels (62, 64).

In addition, eating smaller meals and healthy snacks throughout the day may lower glycated hemoglobin (HbA1c) readings, indicating improvements in blood sugar levels over the previous 3 months (62).

Check out this article on snack ideas if you have diabetes if you’re unsure about what lớn eat between meals.


Snacking between meals could keep your blood sugar levels from spiking or plummeting throughout the day.

Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation (65, 66, 67, 68).

Research shows that probiotic intake may lower fasting blood sugar, glycated hemoglobin (HbA1c), and insulin resistance in people with type 2 diabetes (65, 66, 67, 68).

Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics & for at least 8 weeks (69, 70).

Probiotic-rich foods include fermented foods, such as:

yogurt, as long as the label states that it contains live active cultureskefirtempehsauerkrautkimchiSummary

A probiotic-rich diet may help you manage your blood sugar levels.

There are multiple ways khổng lồ naturally manage your blood sugar levels.

Many of them include making lifestyle changes, like managing your weight, áp lực levels, and sleep quality, exercising, & staying hydrated. That said, some of the biggest improvements have to bởi vì with your dietary choices.

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Be sure lớn talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications.