What balances the blood sugar

Type 2 diabetes: naturally lowering blood sugar levels

Why do some people get type 2 diabetes and others not? Science has not yet found a clear answer to this. But one thing is clear: in addition to a possible hereditary predisposition, lifestyle also plays a major role. Obesity, due to an unhealthy diet and too little exercise, leads to insulin resistance in the cells. Without a positive change in lifestyle, the blood sugar level can usually only be lowered with the help of tablets.

The diagnosis of type 2 diabetes is a wake-up call to rethink everyday habits and do more for your health and your own body. This is where the core of a successful therapy for type 2 diabetes lies: the patient's motivation to question his lifestyle and, with the support of the treating diabetologist, to change it. In order to permanently lower blood sugar levels and make taking tablets superfluous, you can tackle the following tips:

Lose weight healthily

A healthy and balanced diet will help you to reduce your weight and improve the insulin sensitivity of your body cells. This also has an effect on the blood sugar level: just about 5 kilos less on the scales can lower blood sugar levels and thus also reduce the risk of consequential damage.

Eat healthy

In order to have a positive effect on your blood sugar level, you should especially choose fresh fruit and vegetables (attention: the amount of sugar varies depending on the variety!) And prefer foods that contain unsaturated fats (e.g. olive oil, fish and nuts). In order to avoid a sharp rise in the values ​​after eating, it is also advisable to use high-fiber foods such as whole grain products: They cause carbohydrates to pass into the blood more slowly.

Get in motion

Physical activity improves both insulin sensitivity and sugar metabolism. Build movement into your everyday life: Could you perhaps ride your bike to work, use the stairs instead of the elevator, or take a short walk in the evening? It is important that you exercise regularly and without long breaks every week - ideally today!

avoid stress

Did you know that stress can not only make you sick, it also has a direct effect on blood sugar levels? In stressful situations, the hormone cortisone is released, which increases blood sugar levels. Find out (for example together with your diabetologist) where your stress factors are in everyday life and what you can do about them.

Naturally lower blood sugar with selected foods

There are delicious and healthy foods that can have a positive effect on blood sugar levels in a natural way:

  • 3 apples a day - raw or cooked: Apples have a very high pectin content, which ensures that sugar is only slowly absorbed from food. A combination of apples and cinnamon is an ideal and particularly tasty feast for the palate, as they stimulate the metabolism and can help regulate blood sugar.
  • Blueberries instead of gummy bears: the little blue berries have it all! Their plant substances, the anthocyanins, are said to stimulate fat burning on the one hand and regulate the blood sugar level on the other. True superfoods!
  • Indian cooking with turmeric and fenugreek: Turmeric has antioxidant and anti-inflammatory curcumin, which according to an American study can lower insulin resistance and alleviate metabolic problems. The amino acid 4-hydroxyiesoleucine from fenugreek can also help reduce insulin resistance in type 2 diabetes and keep blood sugar levels in balance. So it's worth trying Indian cuisine - and it's delicious too!
  • Beans and legumes: Beans can help regulate blood sugar and insulin. The high proportion of dietary fiber slows down the breakdown of carbohydrates in the bloodstream and can thus have a positive effect on weight and improve the effect of insulin
  • Gluten-free buckwheat for salads, mueslis and co .: According to Dr. Carla G. Taylor of the Canadian Universiy of Manitoba, adding buckwheat to your diet can be an effective way to lower blood sugar levels and thus reduce the risk of diabetes and side effects such as heart, kidney and nerve problems.
  • Natural walnuts instead of salted and deep-fried peanuts: Even a small handful of walnuts a day can help balance blood sugar levels. Despite their high fat content, walnuts can be on the menu in moderation as they contain healthy polyunsaturated omega-3 fatty acids.
  • A tablespoon of vinegar at the end: Even if it doesn't sound delicious, scientists at the Diabetes Center were able to find out that a tablespoon of vinegar in the evening can have a positive effect on the morning blood sugar level in patients with type 2 diabetes. However, it still has to be researched whether the consumption of vinegar is actually recommended in the long term.