Today I am talking about how to lower blood sugar with non-pharmacological remedies, an approach that can be useful for those who suffer from a little higher blood sugar than normal but are not yet in a pathological condition of diabetes, but in a condition of altered blood sugar. known as pre-diabetes.

First, let’s figure out when we have high blood sugar . Our blood glucose is high if fasting blood glucose exceeds 100 milligrams from blood tests, and becomes diabetic hyperglycemia if it exceeds 126 milligrams. When high blood sugar stably exceeds 100 milligrams in fasting it is referred to as glucose intolerance, or pre-diabetes. A very common condition, towards which we can take some measures both in lifestyle and in nutrition.

Among the tips for lowering blood sugar, reducing a sedentary lifestyle by taking daily walks
can be a first step. In fact, walking improves blood oxygenation and glucose metabolism.
Even if you are busy, buy yourself a pedometer and get into the healthy habit of taking no less than ten thousand steps
a day. In parallel to this, taking up a sport can be the healthiest way to lower your blood sugar,
even if you only train once or twice a week.

Another important advice may be to improve the insulin response, or to regulate the action of the insulin homone: first of all, by balancing the meals in order to avoid meals with too high glycemic load. For example, introducing a small portion of protein before the first course, or together with the first course, or eating a single dish diet , preferring dishes such as pasta and legumes, potato salad with chicken or tuna, cereals with tomatoes and feta, carpaccio of salmon or bresaola with wholemeal bread, vegetable curry and brown rice with tofu. These are all examples of balanced and not just carbohydrate-based dishes.

The foods that should not be missing in our pantry are those rich in soluble fiber : for example, try replacing pasta or rice with whole oats, barley or rye, start every meal with raw vegetables, eat side dishes. chicory base and other vegetables, boiled and sautéed in oil and garlic, especially if they are bitter; prefer citrus fruits among fruit sources, and supplement your diet with legumes. Read about other soluble fiber foods here.
Another tip could be to supplement your diet with a tablespoon of flax seeds, or with psyllium seeds.

Finally, spices also play a key role in lowering blood sugar: for example, cumin seeds improve glucose metabolism, as does cinnamon, taking care to choose the Ceylon type and not the Cassia, which instead abounds in supermarkets. Other remedies to lower blood sugar include supplementing with vitamin D and chromium, while alpha lipoic acid may be useful for those with diabetes.
If you want to share this information, I have also reported it in my video here.