How to reduce blood sugar level immediately?

Blood glucose, or blood sugar as it is often called, constantly fluctuates throughout the day, which is due to various factors. Both low and high blood glucose levels can lead to unpleasant symptoms and complications, which is why it is important to keep its values in the desired range. [1][2]

High blood sugar (hyperglycemia) is associated with the onset of diabetes, a very common condition worldwide that in many cases can be prevented. [1][2]

What level of blood sugar is dangerous?

Referring to healthy adults, fasting blood sugar levels should be within the following range: 72-99 mg/dL, while postprandial glucose should ideally not exceed 140 mg/dL.

However, the desired blood sugar values differ from person to person, as they depend on various factors such as age, health problems and medication.

In general, pre-meal sugar levels within the range of 80-130 mg/dL are not a health concern, while values both below 70 mg/dL (hypoglycemia) and above 140 mg/dL (hyperglycemia) require further investigation, such as postprandial values above 180 mg/dL.

Values of 240 mg/dL and above are potentially life-threatening as they can cause serious complications such as diabetic ketoacidosis or diabetic coma.

It is also worth mentioning that in addition to measuring fasting glucose and postprandial glucose levels, a very reliable indicator for blood sugar levels in recent months is glycated hemoglobin (HbA1c).

High blood sugar symptoms

High blood glucose levels can be a result of a number of factors, such as diet (high carbohydrate consumption), sedentary lifestyle, intense stress, medication, infection, fever and insulin deficiency. [1][2]

Insulin is an essential hormone that helps utilize glucose and regulate its blood levels. Both insufficient insulin levels and the inability to use the hormone (insulin resistance) are causes of hyperglycemia.

Hyperglycemia usually comes with the following symptoms:

• Feeling thirsty, dry mouth
• Feeling tired
• Frequent need to urinate
• Weakness
• Headache
• Blurred vision
• Abdominal pain
• Decreased appetite

How to reduce blood sugar level immediately?

The options available to drop blood sugar fast are quite limited, as most glucose-lowering methods take a long time to produce the desired effect. [1]

The best way to lower blood sugar within minutes is by rapid-acting insulin injections, as long as the use of insulin is part of the person’s treatment.

In addition, alternatives that act quickly and help to lower blood glucose are physical activity and water consumption, practices that we will refer to in more detail below. [1]

When it comes to diabetes diet, unfortunately there is no food that leads to an immediate drop in blood glucose levels. On the other hand, specific eating habits are capable of helping in the long term to better glycemic control and protection from diabetes. [1][2]

How to lower blood sugar naturally

Adopting certain habits that have been proven to help regulate blood glucose is the best way to achieve sugar reduction without medication!

General recommendations include adequate hydration, regular exercise, quality sleep and maintaining a good psychology, but the most important thing is to follow a diet suitable for regulating blood sugar levels. [1][2]

It is recommended not to skip any meals and to pay attention to the size and composition of meals. The consumption of vegetables, fruits, legumes, whole grains, nuts and lean meat/fish is recommended, while the following should be avoided:

• Sweets (ice creams, chocolates, candies, jellies)
• White bread, pasta, rice
• Sugary drinks (soft drinks, fruit drinks)
• Ready to eat foods with hidden sugar
• Foods high in calories – sugar – trans fats – salt
• Alcoholic/caffeinated beverages

As mentioned above, avoiding sweets is of great importance. Therefore, when we have the desire to eat something sweet, it is suggested that we choose to consume some fruit or, alternatively, sugar-free products.

It’s not just sugary foods, though, that require special attention when it comes to blood glucose levels, but carbohydrate-rich foods in general.

Below are some key points to reduce blood sugar:

Carbohydrates & Glycemic Index (GI)

According to many studies, low-carb diets help lower blood sugar levels and prevent hyperglycemia. [1][4]

Meals should be relatively small and frequent, while the recommended portion size is: ½ non-starchy vegetables, ¼ protein source, ¼ grains/legumes. It is also important to choose whole grains over refined, processed carbohydrates.

Furthermore, it is worth noting the importance of Glycemic Index (GI), which shows how quickly blood sugar levels rise after consuming a food.

To keep blood sugar at healthy levels, it is recommended to mainly consume low-GI foods (e.g. oats, beans, lentils, non-starchy vegetables, whole grains, yogurt, berries) and limit high-GI foods as much as possible. [4]

Adequate water consumption

Drinking water keeps the body hydrated, preventing the occurrence of dehydration, while also contributing to the reduction of blood sugar. [1][2][3]

In particular, water helps to eliminate excess glucose through the urine. Sugar-free drinks can do the same job, but water is the ideal choice. On the other hand, sugary drinks have the opposite effect.

According to research, it seems that those who drink more water are at a lower risk of developing hyperglycemia, while adequate water consumption acts as a preventive measure against diabetes. [1][2][3]

Regular exercise

Regular exercise supports glycemic control in several ways. It has been shown to increase insulin sensitivity, lower blood glucose, and contribute to maintaining a healthy body weight and weight loss, if desired. [1][2]

Especially for someone who wants to quickly reduce blood sugar levels, exercise combined with water consumption can bring about the desired effect. It has been shown, in fact, that physical activity contributes to maintaining reduced glucose levels for up to 24 hours. [1][2]

However, special care is required when blood glucose is very high (>240 mg/dL). In this case, the presence of ketones in the urine should be checked, in which case you should not exercise, as this may have the opposite effect.

Dietary fiber consumption

In recent years, more and more emphasis has been placed on the benefits that the consumption of dietary fiber – soluble and insoluble – provides to our health. Among other things, it appears that dietary fiber promotes a more gradual rise in postprandial glucose. [4]

Foods rich in fiber are vegetables, fruit, legumes and whole grains. Soluble fiber in particular has been shown to help with blood sugar management. In particular, it seems that sufficient and regular consumption improves insulin sensitivity and sugar levels. [5]

In addition, it has been shown that both the reduction of the amount of carbohydrates in a meal and the increased presence of soluble fiber positively affect postprandial glucose levels. [4]

Balanced diet

Although there are certain guidelines regarding which foods should be eaten more often and which ones should be avoided, it is also helpful to adopt a healthy dietary pattern, such as the Mediterranean Diet (MD). [2][6]

According to numerous studies, people who follow the MD have a lower risk of developing Type 2 Diabetes. In addition, it has been shown that adherence to the MD contributes to the reduction of HbA1c levels. [2][6]

Other types of diet that are likely to provide benefit in glycemic control and the prevention of diabetes are low GI diets, vegan diets and the DASH diet which is mainly recommended for people with hypertension. [2]

Healthy body weight

In overweight people, weight loss significantly improves blood glucose levels. Both regular exercise and portion control, as well as choosing healthy foods, can significantly help in weight loss.

Stress management

As difficult as it may seem at times to manage the anxiety and stress of everyday life, it is important to find ways to calm down. [1][2]

Stress has been shown to lead to an increase in blood sugar. Suggested methods for its prevention and treatment include meditation, yoga, exercise and, of course, psychotherapy. [2]

Quality sleep

However, daily sleep is also very important for our health. The sleep routine is considered to be able to affect both positively and negatively the various functions of the body. [1][2]

Experts recommend that we sleep 7-9 hours every day, in a calm environment and without interruptions, ideally at the same time daily.

Thus, sleep will help maintain healthy blood sugar levels, as well as a healthy body weight. On the other hand, poor quality sleep can have the opposite effect. [1][2]

What is the most beneficial herb to regulate blood sugar?

As is known, the number of herbs that have a therapeutic effect is very large, with some of them possibly being beneficial in maintaining blood sugar at the desired levels.

The herb that has been most associated with controlling blood glucose and preventing diabetes, is many people’s favorite cinnamon!

Cinnamon, especially when taken as a dietary supplement, appears to help lower glucose levels and prevent glucose spikes. These properties are due to components found in its bark. [1][7]

Other herbs that have been shown to help regulate blood glucose include: [1][7]

• Fenugreek
• Banaba (corosolic acid)
• Bitter melon (charantin and bitter substances)
• Opuntia Nopal
• Gymnema Sylvestre (gymnemic acids, triterpenoids)
• Indian kino
• Purple rice
• Karela
• Jambolan

Furthermore, several studies have also investigated the potential benefit of the substance curcumin, which is found in the rhizome of the plant Curcuma longa, i.e. turmeric. Curcumin is shown to improve HbA1c levels, reduce insulin resistance and delay diabetes development. [8]

Finally, the valuable substance berberine is found in various plants. It appears to help regulate blood sugar and improve lipid profile, while also contributing to weight loss. [1]

Are there any blood sugar lowering vitamins?

In addition to a balanced diet, regular exercise and, as mentioned above, the consumption of medicinal herbs, there are also various nutrients (vitamins, minerals, etc.) that appear to contribute to glycemic control.

It is worth noting that it is also very important for our overall health to cover any existing deficiencies in the necessary micronutrients, i.e. vitamins, minerals and trace elements.

Among them there are some that have been associated with maintaining glucose at healthy levels, helping to protect against diabetes but also to better manage it.

The most studied ingredients and their likely action in terms of blood sugar regulation are:

Chromium → According to the European Food Safety Authority, chromium contributes to the maintenance of normal blood glucose levels and the normal metabolism of macronutrients. In addition, research shows that taking it as a supplement could help people with type 2 diabetes who are also on medication. [9] Additionally, chromium helps maintain a healthy body weight.

Vitamin D → Taking vitamin D supplements (high doses) appears to reduce insulin resistance, particularly in people who are deficient in the vitamin. [10]

B complex vitamins → They support normal nutrient metabolism, glycogen metabolism, as well as the functioning of the nervous system. They also act preventively in cases of stress, which is capable of raising blood sugar levels.

Zinc → It contributes to the normal metabolism of carbohydrates, but also to overall health.

Vitamins C & E → Antioxidant vitamins included in several formulas designed to support the glycemic profile.

Antioxidants → In addition to antioxidant vitamins, there are several other powerful antioxidants such as α-lipoic acid and coenzyme Q10, which are likely to benefit people with diabetes.

Probiotics → Recent research has shown that probiotic supplementation could improve glucose metabolism but body weight. [11]

Omega 3 fatty acids → Many argue that supplementing with omega-3 fatty acids may benefit glycemic control, but the available scientific evidence is insufficient to support this health claim.

The nutritional supplements available for people with a disturbed glycemic profile are primarily multi-ingredient formulas that include one or more of the aforementioned herbs and nutrients.