Maintaining healthy blood sugar levels is crucial for overall well-being, especially for individuals managing diabetes or aiming for optimal health. As per the World Heart Federation, around 1 billion people suffer from issues related to blood pressure. While medications play a vital role, adding natural remedies to your lifestyle can also make a significant difference. Here are some effective methods to keep your blood sugar levels within a normal range: Keep carbs at a low Consuming a diet low in carbohydrates can help regulate blood sugar levels. Focus on adding complex carbohydrates, such as whole grains, into your meals instead of refined carbohydrates like white bread and sugary snacks. Go for staples like whole wheat roti, brown rice, and millet, which provide sustained energy without causing rapid spikes in blood sugar. Eat soluble fiber Including soluble fibre-rich foods in your diet can help stabilise blood sugar levels by slowing down the absorption of sugar into the bloodstream. Indian foods like lentils, and chickpeas, vegetables like okra (bhindi) and bitter gourd (karela), and fruits such as guava and Indian gooseberry (amla) are excellent sources of soluble fibre. Aim to include these foods in your meals regularly to reap their blood sugar-regulating benefits. Image: Canva Low glycemic index food Foods with a low glycemic index (GI) are digested and absorbed more slowly, resulting in a gradual rise in blood sugar levels. Incorporate low-GI foods like beans, legumes, non-starchy vegetables, and nuts into your diet. For example, replace high GI foods like white rice with alternatives such as basmati rice or barley, which have a lower impact on blood sugar levels. Image: Canva Apple cider vinegar helps Apple cider vinegar has been shown to improve insulin sensitivity and lower blood sugar levels after meals. Add it to your diet by mixing a tablespoon of apple cider vinegar with water and drinking it before meals. Use it as a salad dressing or as a marinade for meat and vegetables to enjoy its health benefits. Stress is never good Chronic stress can negatively impact blood sugar levels by triggering the release of stress hormones like cortisol, which can lead to insulin resistance. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature. Engaging in hobbies, spending time with loved ones, and getting adequate sleep are also essential for managing stress effectively.
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