Reduce Blood Sugar Naturally With Fasting: 7 Quick and Easy Tips
By Aishakeel, 16 January 2024
Table of Contents
Reduce blood sugar naturally with fasting! This article breaks down the complex topic into easy-to-understand steps, focusing on simple and effective methods for quick results.
Discover 7 quick and easy tips in our guide that will transform the way you manage your blood sugar levels naturally. Say goodbye to the complexities and embrace a simple yet effective approach for a healthier you.
You may have been told that type 2 diabetes is a chronic and progressive disease. Chronic means that it goes on for a long time and Progressive means that your blood sugar will keep getting higher and higher every year. If you’re depending on drugs to treat your type 2 diabetes that’s exactly what’s going to happen, pre-diabetes will progress to full-blown diabetes and you’ll need more and more drugs each year as your blood sugar goes up. The drugs are becoming more and more expensive and this is great news for the drug companies but it’s not so good for you.
Fasting is an effective way to reduce blood sugar, reverse your type 2 diabetes and pre-diabetes, and get off some of your drugs.
Understanding Blood Sugar
Let’s start by understanding what blood sugar is. When we eat, our bodies break down food into glucose, which is a form of sugar. This glucose is used by our cells for energy. However, when there’s too much glucose in the blood, it can lead to health issues, particularly for those dealing with pre-diabetes or type 2 diabetes.
Why Reduce Blood Sugar Naturally?
If you are facing pre-diabetes or type 2 diabetes, it’s crucial to manage and reduce blood sugar levels. Natural approaches are preferred because they are generally safe, cost-effective, and sustainable. This guide focuses on simple methods that anyone can incorporate into their daily routine.
Quick and Easy Tips To Naturally Reduce Blood Sugar
1. Understand the Basics of Fasting:
What happens when you fast?
Fasting is not eating or drinking anything that contains calories for a certain period of time. To understand how fasting can help with pre-diabetes and diabetes, you need to know what’s going on in your body in these conditions.
When you eat, your food is ultimately broken down into small chunks of glucose, fatty acids, and amino acids, and these are absorbed into your blood.
In type 2 diabetes, the pancreas makes some insulin but it is not working as well as it used to.
As your blood sugar goes up, your insulin levels also go up. Insulin tells your body to go into storage mode so the sugar in your blood is first of all stored as glycogen in your liver and your muscles. When these stores are full and you have excess sugar that you’re not using immediately this is turned into fat and stored in your fat cells. The fatty acids that you’re not using immediately are also stored in your fat cells. Amino acids are used for repair and restoration.
When you are fasting and you don’t eat, everything starts working in reverse:
- your insulin levels come down
- the glycogen that was stored away for future use starts being broken down
- when these stores start going down and become depleted, then and only then, your body taps into the fats that you have stored in your fat cells
The problem is that over the years we’ve spent more time filling up our fat stores than we have emptying them. It’s like filling up a bathtub or a bucket, you turn on the tap and you’re filling up your tub, if you don’t remove any water from that tub the levels are going to keep getting higher, and eventually, your bathtub overflow and you’ll have water everywhere.
The same thing happens in your body:
- you keep eating foods that stimulate a lot of insulin production
- so your insulin levels are always high
- you’re always in storage mode
- and as your fat stores fill up they get higher and higher to the point where they’re so full that you can’t stuff any more fat into those cells
- so your body starts looking for other places to stuff this fat and you store fat in your liver, in your pancreas, in your kidneys, in your muscles, and in your viscera (that’s around your intestines and all your intestinal organs).
But fat is not supposed to be in these places because when you have fat in your liver, fat in your pancreas, and fat in your kidneys, they don’t work properly and they just can’t do what they’re supposed to do.
The fat inside your tummy what we call visceral fat, is the fat that’s surrounding your organs and it produces toxins that are poisonous to your body and they increase insulin resistance, making your diabetes worse.
So what’s the solution? Stop eating!!
Why does fasting help to reduce blood sugar?
When you eat, your body breaks down food into glucose. Insulin helps your cells use this glucose for energy. However, constant eating can lead to high insulin levels, causing your body to store excess glucose as fat. Fasting reverses this process by allowing your body to use stored resources.
In pre-diabetes and type 2 diabetes, there are two issues: insulin resistance and too much insulin. When you stop eating, your insulin levels go down. This helps your cells become more sensitive because they aren’t overwhelmed by insulin all the time. This aids in reducing blood sugar and as a result, your pre-diabetes or type 2 diabetes improves.
Tip 2: Start with Small Changes
Beginning with Three Meals:
If you’re used to eating multiple times a day, start by transitioning to three main meals. For a week, focus on having a satisfying breakfast, lunch, and dinner without any snacks in between.
Gradually Reduce Eating Hours:
In the second week, try limiting your eating to a 12-hour window. For example, if you finish dinner at 8 PM, wait until 8 AM the next day before eating again. This creates a 12-hour fasting period.
Tip 3: Choose Whole, Natural Foods
What to Eat:
During your eating window, prioritize whole, natural foods. This includes:
- Vegetables: Especially green leafy ones.
- Fruits: Opt for berries, guava, and passion fruit to avoid excessive sugar.
- Proteins: Include meat, chicken, fish, eggs, and legumes like beans, peas, and lentils.
- Fats: Healthy fats from avocados, cream, butter, and natural oils.
Read my post, 2 Easy Cheap Diabetic Meals: Managing Diabetes through Nutritious Recipes
What to avoid:
- Processed Foods: Stay away from breakfast cereals, instant oatmeal, and other processed items.
- Sugary Foods: Cut down on sugar in all forms, including honey and soft drinks.
- White Flour Products: Avoid foods made with white flour, such as white bread, cakes, biscuits, and pies.
- High-Sugar Fruits: Limit intake of fruits like bananas, mangoes, pineapples, and grapes.
- Controlled Quantities of Starchy Foods: You can still enjoy rice, noodles, yams, potatoes, and pasta, but keep the quantities in check.
Tip 4: Stay Hydrated
Hydration During Fasting:
While fasting, water is the best choice. If you crave variety, you can also have:
- Coffee: Black coffee is an excellent choice but limit it to avoid dehydration.
- Tea: Black or green tea is good, or try herbal teas like peppermint or moringa.
- Additives: You can add a small amount of cream or milk, butter, coconut oil, or MCT oil to your drinks.
Tip 5: Be Mindful of Medication
Consult Your Doctor:
If you take medication to reduce blood sugar, it’s crucial to consult your doctor before making changes. Fasting can affect how your body responds to medication, and adjusting it without professional guidance can lead to complications.
Monitor Blood Sugar:
Regularly monitor your blood sugar levels, especially on fasting days. If in doubt, it’s safer to lean towards taking less medication to avoid the risk of hypoglycemia.
Tip 6: Address Side Effects Strategically
Common Side Effects:
- Headaches and dizziness: Stay hydrated, especially if you’re drinking coffee, which can cause dehydration. Adding a pinch of salt to your drinks can help with headaches.
- Muscle Cramps: Salt can also help with muscle cramps. Additionally, consider taking magnesium supplements if cramps persist.
Constipation:
- Increase Fiber Intake: Eat more vegetables, especially green leafy ones.
- Psyllium Husk: Try adding psyllium husk to water, a natural remedy for constipation.
- Herbal Teas: Some teas, like those containing Senna, can act as natural laxatives.
Tip 7: Break Your Fast Wisely
Starting Small:
When ending a fast, it’s crucial to reintroduce food gradually. Starting with a smaller meal that includes proteins, vegetables, and minimal sugars helps your body readjust to glucose metabolism without causing sudden spikes in blood sugar.
Conclusion
To reduce blood sugar naturally doesn’t have to be complicated. By understanding the basics of fasting, making small dietary changes, choosing whole foods, staying hydrated, being mindful of medication, addressing side effects, and breaking your fast wisely, you can achieve quick and sustainable results.
Always remember to consult with healthcare professionals before making significant changes to your diet or medication. This simplified guide is designed to empower you with easy-to-follow steps for better blood sugar management.
FAQs
Managing blood sugar naturally is crucial, especially for those dealing with pre-diabetes or type 2 diabetes. Natural approaches are safe, cost-effective, and sustainable, focusing on simple methods for better health.
Fasting allows your body to tap into stored resources, reversing the process of excess glucose storage as fat. It helps regulate insulin levels, making your cells more sensitive and aiding in reducing blood sugar over time.
Understanding blood sugar is essential. When too much glucose is in the blood, it can lead to health issues, particularly for those with pre-diabetes or type 2 diabetes. This guide simplifies the topic for easy comprehension.
No, fasting involves not consuming anything with calories. During the fasting period, only water, black coffee, or tea without additives are recommended. This allows your body to utilize stored resources efficiently.
Results vary based on individual factors like the duration of pre-diabetes or type 2 diabetes, current blood sugar levels, and age. While some may see improvements in six months, others may take a year or more. Consistency is key.
It’s crucial to consult your doctor before making any changes to your medication. Fasting can impact how your body responds to medication, and professional guidance is essential to avoid complications and ensure your safety.
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