According to the World Health Organisation, around 77 million people are suffering from diabetes in India above the age of 18, and around 25 million are pre-diabetics. High blood sugar (diagnosed and undiagnosed) is a significant health concern in India and worldwide.
Core Reasons for Spike in Diabetes in India
- Dietary changes including higher intake of processed foods, high-fat meals, and sugary drinks
- Lower consumption of traditional fibre-rich Indian foods
- Sedentary lifestyle and physical inactivity due to desk jobs, home deliveries of almost everything from grocery, electronics, food, utility services, fruits & vegetables to furniture, and more
- Lesser outdoor activities, walking, socialising due to smartphones, digital devices, and more
- Central obesity, overweight, and related diseases
- Genetic predisposition combined with significant changes in lifestyle
- Stress due to work-life balance, medical reasons, and more
- Lack of awareness and diagnosis
In today’s passage, we will share 13 evidence-based, tried-and-tested ways to naturally control your blood sugar spikes. First, let’s briefly understand what causes diabetes before proceeding with methods to control your blood sugar.
What Causes Diabetes?
Think of your body like a car and blood sugar as the fuel. Insulin is the key that unlocks your cells, allowing them to use that fuel for energy. Your body usually does a great job of keeping the fuel level right. But things like what you eat, other health problems or even your family history can mess with this system.
When that happens, you get too much fuel in your blood, which is called high blood sugar. For people with diabetes, keeping their blood sugar in check is super important. If it stays high for too long, it can lead to serious problems like nerve damage, heart disease, and even losing a limb. Basically, it’s about keeping that fuel level steady to avoid major breakdowns.
14 Evidence-based Strategies to Control Blood Sugar Spikes Without Medication
Exercise and Keep Moving Throughout Day
Regular exercise boosts insulin sensitivity, allowing cells to efficiently use blood sugar for energy. Monitoring levels before and after workouts helps personalise your routine and prevent extreme fluctuations. Even short bursts of activity, like three 10-minute sessions daily or “exercise snacks” (brief movements every 30 minutes), significantly improve blood sugar management and combat the adverse effects of prolonged sitting.
Try other helpful exercise forms;
- Weightlifting
- Brisk walking
- Running
- Biking
- Dancing
- Hiking
- Swimming
- Jumping jacks
- Half squats
Beat your sedentary lifestyle with any activity that keeps you moving and active.
Manage Your Carb Intake
Carbohydrates directly impact blood sugar: they break down into glucose, and insulin facilitates its use. Excessive carb intake or insulin resistance leads to hyperglycemia. The American Diabetes Association recommends carb counting for diabetes management, enabling better meal planning and blood sugar control. While low-carb diets effectively reduce sugar spikes, it’s crucial to distinguish them from no-carb diets; some carbs, especially from whole, unprocessed sources, are necessary and beneficial for stable blood sugar.
Eat More Fibres
Fibre ensures a more gradual increase in blood sugar levels by slowing sugar absorption and carb digestion.
There are two types of fibre: Soluble and Insoluble.
While both types of fibre are crucial for diabetes management, research has shown that soluble fibre can significantly manage blood sugar compared to insoluble fibre.
Food with high fibre content;
- Vegetables
- Fruits
- Whole grains
- Legumes
The recommended daily fibre intake is 25 grams for females and 35 grams for males, or about 14 grams for every 1,000 calories.
Drink Water
Staying well-hydrated is a simple yet powerful tool for blood sugar management. Adequate water intake supports kidney function, enabling the efficient removal of excess glucose through urine, and observational studies suggest a link between higher water consumption and reduced hyperglycemia risk. Prioritise water and zero-calorie beverages to rehydrate effectively and avoid sugar-laden drinks, which can trigger blood sugar spikes, contribute to weight gain and elevate diabetes risk.
Implement Portion Management
You can consciously control portion sizes that directly influence calorie intake and weight. This, in turn, significantly impacts blood sugar regulation and reduces type 2 diabetes risk. You can effectively manage portions and prevent blood sugar spikes by eating slowly, measuring food, using smaller plates, and diligently reading food labels. Keeping a food journal further enhances awareness and supports consistent portion control, fostering overall metabolic health.
Choose Low Glycemic Foods
The glycemic index (GI) ranks carbohydrates based on how quickly they raise blood sugar, with lower GI foods (55 or below) causing slower, steadier increases. Low-GI options can significantly improve blood sugar control, especially for individuals with diabetes, by promoting more stable glucose levels.
Foods with Low GI
- Barley: 28
- Corn: 52
- Soyabean: 15
- Onion: 10
- Pomegranate: 18
- Guava: 12
(Source: Redcliffe)
Stress Management
Stress can spike blood sugar significantly. Manage your stress by;
- Exercising (60 minutes in one go or chunks of 10 minutes throughout the day)
- Meditation and Yoga
- Deep Breathing
- Socialising
- Indulge in Your Favourite Pastime/Habits
- Psychotherapy
Track Your Blood Sugar Level
Consistent blood glucose monitoring using a glucometer provides crucial insights into how your body reacts to food, activity, and stress. Tracking these readings allows informed lifestyle adjustments, preventing sugar spikes or dips. Detailed logs, including time, food, and activity, create a comprehensive blood sugar profile, enabling optimal control and facilitating effective consultations with healthcare professionals.
Top Four Glucometer Brands in India
- OneTouch
- Accu-Chek
- Dr. Morepen
- Control D
(Source: Mint)
Get Enough Quality Sleep
Poor sleep disrupts blood sugar regulation and insulin sensitivity, elevating type 2 diabetes risk and fostering weight gain through increased appetite and cortisol levels. To maintain healthy blood sugar levels, prioritise both quality and quantity of sleep, aiming for 7-8 hours nightly.
Improve your sleep quality by;
- Avoid alcohol and caffeine before sleep
- Maintain a consistent sleep schedule
- Stay physically active throughout the day
- Reduce screen time before bedtime
- Keep your bedroom comfortable and cool
- Limit your sleep schedule during the daytime
- Use soothing scents, such as lavender
- Avoid studying or working in your bedroom if possible
- Try meditation or yoga to calm your mind and improve sleep quality
- Try taking a warm bath before bed
Include Chromium and Magnesium in Your Diet
Micronutrient deficiencies, particularly chromium and magnesium, correlate with elevated blood sugar and diabetes. Chromium, found in meats, grains, and fruits, may enhance insulin function, while magnesium, abundant in greens, seeds, and whole grains, supports glucose tolerance and insulin sensitivity. While research continues to explore the precise mechanisms, ensuring a diet rich in these minerals is beneficial, though supplementation may be unnecessary with adequate dietary intake.
Manage Your Weight
Indians are getting obese, and according to the World Obesity Federation report, India has the third-highest percentage of obese people worldwide. Obesity is when your BMI is over 27.5, and it tripled in India during the last decade, spiking diabetes and other related diseases in urban and rural areas.
Control your weight with exercise, healthy food, and regular BMI checks, and ensure a controlled sugar level.
Eat Healthy Snacks Frequently
Frequent, smaller meals and snacks stabilise blood sugar, improve insulin sensitivity, and reduce the risk of type 2 diabetes. This eating pattern also lowers HbA1c levels, reflecting better long-term blood sugar control.
Eat Probiotic-Rich Foods
Probiotics, exceptionally diverse strains consumed for at least eight weeks, enhance blood sugar control by lowering fasting glucose, HbA1c, and insulin resistance in type 2 diabetes. Incorporate fermented foods like yoghurt, kefir, and kimchi for probiotic benefits.
Conclusion
With diabetes surging in India and globally, taking control of your blood sugar naturally is more crucial than ever. By embracing these 13 evidence-based strategies—from regular exercise and mindful eating to stress management and quality sleep—you can empower yourself to tame sugar spikes without relying solely on medication. Remember, small, consistent lifestyle changes can yield significant results, paving the way for a healthier, more balanced life.