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Introduction

Diabetics and pre-diabetics are constantly looking for natural ways to lower blood sugar fast. Well, blood sugar, also known as glucose, is the primary sugar in your blood and your body’s leading energy source. Blood sugars vary all day. A regular fasting blood sugar (before you eat or drink in the morning) is less than 100 mg/dl. Blood sugars any time of the day, regardless of when or what the last meal was taken, should always be under the measurements of 200 mg/dl. Blood sugar levels exceeding these two levels could signal pre-diabetes, Type 1 diabetes, or Type 2 diabetes. Diabetes is a health condition where the body cannot produce enough insulin or use insulin properly to safely correct blood sugars.

In this article, we are going to discuss some natural ways to lower blood sugar fast. Before listing the ways, we briefly discuss how to know when your blood sugar levels are high.

How do you know when your blood sugar is too high?

Even when you are at risk for diabetes type 2 or you already have it, it’s essential to check your body for signs of high blood sugar. The following outlined symptoms can indicate that your blood sugar is higher than normal, a condition called hyperglycemia: 

  • Headache
  • Tiredness
  • Blurred vision
  • Hunger 
  • Trouble thinking or concentrating 

It’s essential to closely monitor your blood sugar levels because severely elevated blood sugar levels can lead to life-threatening medical emergencies and may result in coma or other dangerous conditions. In addition, high blood sugars over the years can cause long-term effects such as poor wound healing, nerve, blood cell, kidney damage, heart disease, stroke, and vision problems.

What are the 12 natural ways to lower blood sugar fast?

Exercise

Exercise is one of the best ways to lower blood sugar quickly. Exercising can help you to reach and maintain a moderate weight and increase your insulin sensitivity. Increased insulin sensitivity in your body means your cells can more effectively use the already available sugar in your bloodstream.

Exercise also helps your muscles use the blood sugar for energy and muscle contractions. When you have a problem with blood sugar management, you may want to consider routinely checking your levels before and after exercising. This is important to help you learn how you respond to different physical activities and keep your blood sugar levels from spiking or going too low.

Lower Your Carb Intake

Paying attention to carbohydrates is vital to lower blood sugar fast for people with type 2 diabetes. This is because carbs are what cause your blood sugars to fluctuate potentially. 

According to the CDC, a good starting point for people with pre-diabetes or already diagnosed with diabetes is to limit carb intake to no more than 245 grams per day. This amounts to about one-half of your daily calories coming from carbs.

It is important to keep in mind that carbs aren’t only found in the usual culprit foods, such as bread, potatoes, and pasta. Carbs are also found in fruits, vegetables, sweets, and dairy, so you have to take all of those into consideration as well.

Drinking water

Did you know that drinking water is another natural way to lower blood sugar fast? We all know that water is a critical component in diabetes management because it helps your body excrete glucose from your body. Staying sufficiently hydrated is vital in maintaining normal blood sugar levels. In cases of hyperglycemia, you need more water, or just unsweetened fluids, than usual to help your kidneys excrete the excess sugar from your body through urination.

Not drinking enough water leads to dehydration and can force your body to draw water from other sources like saliva and tears. Your body will also excrete sugar in the urine, leading to further dehydration.

Avoid eating large servings of food

One way to naturally keep your blood sugar low is to keep carbs under control is by feeding in moderation. Spread your food out over the day. Feeding your body with small portions, throughout the day helps regulate your blood sugar levels and prevents highs and lows. 

Fill Up on Fiber

Fiber is another nutrient you’ll want to keep an eye on to naturally lower blood sugar fast, but in this case, the more, the better! It can help stabilize your blood sugars. It also plays a role in weight management. According to a review published in September 2017 in Advances in Obesity Weight Management & Control, it can lower your risk of cardiovascular disease.

Apple cider vinegar

Apple cider vinegar contains many benefits for our body, one of which is reducing blood sugar levels. In addition, Apple Cider Vinegar significantly affects the body’s response to sugar and strengthens insulin sensitivity.

Cinnamon Extract

Cinnamon is another crucial ingredient that helps quickly reduce blood sugar levels and increases insulin sensitivity. It’s important to exercise caution while including cinnamon in your diet as excessive use of cinnamon can be dangerous.

Eat Fenugreek Seeds

Eating fenugreek seeds is an old-time home remedy to lower blood sugar and manage diabetes followed by past generations. Fenugreek seeds are rich in soluble fiber that helps lower blood glucose and increase glucose tolerance.

Herbal teas

Several studies have found consuming three or more cups of green tea, black tea, and oolong tea improves insulin sensitivity by 15%. So go on and grab yourself a hot cup of green tea or black tea to relax and rejuvenate.

Berberine

Berberine is an effective supplement to naturally lower blood sugar levels for diabetes and pre-diabetes patients. It is anti-diabetic and traditionally used Chinese medicines to treat diabetes. Berberine also helps treat other metabolic conditions like aging, inflammation, and heart health.

Reduce your level of stress

During times of high stress, two hormones; glucagon and cortisol are secreted, which inherently increase blood sugar. Some of the most common stress management methods include meditation, walking, prioritizing good relationships, and self-care practices.

Get enough quality sleep

Poor sleeping habits and a lack of rest may affect blood sugar levels and insulin sensitivity in your body, thereby increasing the risk of developing type 2 diabetes. Lack of enough sleep can also increase your appetite and may promote weight gain.

Sleep deprivation raises levels of the hormone cortisol, which plays an essential role in your blood sugar management. Finally, adequate sleep is about its quantity and quality. For instance, the National Sleep Foundation recommends that adults get at least 7–8 hours of high-quality sleep per night.

Final thoughts

There are multiple ways to naturally and quickly manage your blood sugar levels. In this article, we have discussed some natural ways to lower blood sugar fast. Some of these ways include dietary changes, like lowering your carb intake, herbal teas, cinnamon extract, and staying hydrated. That said, some of the most significant improvements have to do with your lifestyle choices, such as exercise and getting enough sleep.

Make sure you talk with your healthcare professional before making dietary or lifestyle changes to lower your blood sugar levels even when you are taking medications.


Jennifer Billings is the Medical Editor at Medicwell. She has 13 years of experience in internal medicine with a demonstrated history of working in the medical practice industry, both inpatient and outpatient urgent care. She has been published on Medicwell Blog, Medium.com, and is a regular contributor at MedCity News, Physician Family, and Psychology Today.