How can i stabilize my blood sugar

Insulin can be prescribed in specific amounts to help lower blood glucose levels. Learn about our ongoing clinical research trials at the Diabetes and Metabolism Research Center.

Learn more. Novel compound may be basis for new class of diabetes drugs A team of researchers recently identified a new compound that might serve as a basis for developing a new class of drugs for diabetes. How is stress hormone linked with higher blood sugar in type 2 diabetes? Get tips from Ohio State experts right to your inbox. Email address. First name. Last name. Date of birth.

ZIP code. Gender Male Female Prefer not to say. Thank you! It dissolves in water to form a gel-like substance that helps slow the absorption of carbs in the gut. This results in a steady rise and fall in blood sugar, rather than a spike 24 , Fiber can also make you feel full, reducing your appetite and food intake Fiber can slow the absorption of carbs and the release of sugar into the blood.

It can also reduce appetite and food intake. When you are dehydrated, your body produces a hormone called vasopressin. This encourages your kidneys to retain fluid and stop the body from flushing out excess sugar in your urine. It also prompts your liver to release more sugar into the blood 27 , 28 , A long-term study on 4, people in Sweden found that, over How much water you should drink is often up for discussion.

Essentially, it depends on the individual. Stick to water rather than sugary juice or sodas, since the sugar content will lead to blood sugar spikes.

Dehydration negatively affects blood sugar control. Over time, it can lead to insulin resistance and type 2 diabetes. Vinegar, particularly apple cider vinegar , has been found to have many health benefits. It has been linked to weight loss, cholesterol reduction, antibacterial properties and blood sugar control 31 , 32 , Several studies show that consuming vinegar can increase insulin response and reduce blood sugar spikes 31 , 34 , 35 , 36 , One study found vinegar significantly reduced blood sugar in participants who had just consumed a meal containing 50 grams of carbs.

The study also found that the stronger the vinegar, the lower the blood sugar Another study looked into the effect of vinegar on blood sugar after participants consumed carbs. The addition of vinegar can also lower the glycemic index of a food, which can help reduce blood sugar spikes.

A study in Japan found that adding pickled foods to rice decreased the glycemic index of the meal significantly Vinegar has been shown to increase insulin response and help control blood sugar when taken with carbs.

It is thought to enhance the action of insulin. This could help control blood sugar spikes by encouraging the cells to absorb sugar from the blood. In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added. Recommended dietary intakes for chromium can be found here. Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts. Magnesium is another mineral that has been linked to blood sugar control.

In one study of 48 people, half were given a mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice.

Insulin sensitivity increased in the group given magnesium supplements Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar. They found that a combination of the two increased insulin sensitivity more than either supplement alone Recommended dietary intakes for magnesium can be found here. Rich food sources include spinach, almonds, avocados, cashews and peanuts.

Chromium and magnesium may help increase insulin sensitivity. Evidence shows they may be more effective together. Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control. The scientific evidence for the use of cinnamon in blood sugar control is mixed.

In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal 43 , 44 , 45 , If nausea tends to strike when your blood sugar's low, candied ginger can give your body the one-two punch necessary to both raise your blood sugar and alleviate queasiness, says Texas-based certified diabetes educator Linzi Cruz , RD. Since glucose tablets are premeasured, you don't have to worry about overeating or raising your blood glucose too much.

You can keep rolls in your desk at work, in your car console or even on your bedside table. Much like raising your glucose shouldn't be a rushed process, neither should lowering it.

To gradually lower your blood sugar and, in turn, prevent future spikes , experts recommend the following. If your blood sugar is persistently elevated, rehydrating on the regular is paramount. When the kidneys filter excess glucose from the blood and send it packing through your pee, water goes with it-and if there's not enough available, the body will steal H20 from other cells to make it happen hence that Sahara feeling in your mouth when your blood sugar's too high.

The temporary reprieve from food prevents your glucose from getting any worse, and gives your body the opportunity to level out your, well, levels. As long as your doctor hasn't given a restriction, one of the best ways to bring your blood sugar down is to exercise-say, going for a walk or bike ride for 15 to 30 minutes.

Moderate exercise can help reduce insulin resistance. The theory is that acetic acid, a component of the vinegar, slows down the conversion of carbohydrates into sugar in the bloodstream. Pro tip: Mix a tablespoon or two into a glass of water—taking it straight will burn! Research on cinnamon's blood-sugar-stabilizing powers is a little mixed, and it may not be a wonder spice.

But if you're adding it to an already healthy diet, then it can have a subtle benefit, especially if you add a lot of it into your diet more than just a teaspoon. Bonus: It tastes delicious! Magnesium seems to be of particular importance when it comes to maintaining a healthy blood sugar level and improving insulin sensitivity. Nosh on some chromium-rich foods like broccoli, barley, and oats while you're at it.

One study found that the combined effects of chromium and magnesium were more beneficial than either mineral alone. You can also try a magnesium supplement to support optimal levels. Probiotics are an obvious supplement for supporting digestive health, but they can also play an important role in blood sugar maintenance. In addition to popping a quality probiotic supplement , add healthy, probiotic-rich foods to your diet such as kefir, plain yogurt, sauerkraut, kimchi, or even a little low-sugar kombucha.

To help probiotic bacteria to thrive, eat plenty of prebiotic foods such as fiber-rich leafy greens and vegetables. No single food, supplement, or workout session is going to be the magic bullet.

To maintain a healthy blood sugar level and keep it balanced for good , start eating a minimally processed diet that contains fiber, protein, healthy fats, and high-quality carbohydrates; get regular exercise; make sure you're hydrated and well-rested; play around with meal composition; and experiment with research-backed superfoods and supplements.

You are now subscribed Be on the lookout for a welcome email in your inbox! Main Navigation. Log in Profile. Saved Articles. Contact Support. Log Out. Your cart is empty. Our online classes and training programs allow you to learn from experts from anywhere in the world. Explore Classes. Stephanie Eckelkamp is a writer and editor who has been working for leading health publications for the past 10 years. She received her B. Medical review by Molly Maloof, M. Medical Doctor.

Molly Maloof, M. She founded her first technology company focused on bringing continuous glucose monitoring to the masses to optimize nutrition and health. Last updated on August 13,