Prediabetes is a condition with no clear symptoms which is always a harbinger of type 2 diabetes. Namely, this means that the levels of sugar in the blood are higher than the preferable and normal amount, but not that high to be diagnosed with diabetes.
- HDL (good cholesterol) – lower than 50 mg/dL (for women), 40 mg/dL (for men)
- A1C (average blood glucose for the last 2-3 months) – higher than 5.5
- Triglycerides – higher than 150mg/dL
- Blood Pressure – higher than 130/85 mmHg
- Fasting Blood Sugar – higher than 85 mg/dL
- Body Mass Index (BMI) – higher than 26
Nowadays, mostly due to the consumption of unhealthy food, more and more people over the age of 20 have prediabetes. By treating it many health issues can be prevented, including type 2 diabetes, heart issues, blood vessels issues, kidney issues, and also some problems with eyes.
Therefore, it is of great importance to reduce the sugar levels in the blood so that prediabetes and diabetes can be prevented. Here are the best six completely natural ways to reduce blood sugar and reduce the risk of developing type 2 diabetes:
Natural Ways to Reduce Blood Sugar Levels and Prevent Diabetes
1. Apple Cider Vinegar
Apple cider vinegar is beneficial for reducing post-meal blood sugar levels and fasting. However, since its taste is bitter, you can mix 2 teaspoons in a glass of water and drink it or add it in salads, so that it is more tasteful.
2. High-Fiber Foods
You can control the blood sugar levels and keep them steady by consuming more high-fiber foods. The fibers in these foods will also help you decrease insulin resistance, and thus reduce the risk of diabetes. The preferable amount of fiber is 25 – 30 grams daily, from fresh and unprocessed food.
3. Chromium- Rich Foods
Chromium is of great importance for cell and insulin function. The low levels of chromium can impede the healthy glucose metabolism. For this reason, make sure you intake enough chromium from foods like barley, broccoli, tomatoes, and oats.
4. Get Enough Sleep
Getting enough sleep is very beneficial in preventing diabetes since the lack of sleep can cause less effective insulin usage. Therefore, make sure that you get the preferable hours of sleep, at least 7 to 9 hours. Furthermore, when sleep deprived people usually make bad choices regarding food which leads to imbalanced levels of energy.
Even very short exercises might be helpful for insulin resistance, which is a prediabetes marker. Insulin sensitivity can be increased by a remarkable 28% by exercising only 30 minutes a week, that is three times a week for 10 minutes.
6. Avoid Unhealthy Drinks
Unhealthy drinks like sodas, ‘designer’ coffees, most juices, and energy drinks are rich in simple carbohydrates which can increase blood sugar levels. Instead, choose green tea. It protects many organs from being damaged by high blood sugar levels, stimulates weight loss, and improves the metabolic rate.