Simple carbohydrates are often found in processed foods (which include added sugars like glucose, fructose, and sucrose) and are quickly broken down by the body.
To make it simple, you can avoid “white” foods. Don’t eat white bread, white pasta, or white rice, in addition to desserts or sweet treats. Understand that manufacturers are not required to list added sugars on the label.
Brans: corn bran, oat bran, wheat bran Beans: navy beans, lentils, black beans Berries: strawberries, raspberries, blackberries Whole grains: bulgur, brown rice, barley, oats Vegetables: peas, leafy greens, squash Seeds and nuts Fruits: pears, prunes, figs
Dried fruit contains more sugar than its fresh counterpart, so try to include more fresh fruits. Berries are one of the best choices. [9] X Research source
While red meats don’t contain carbohydrates that could raise your blood sugar, you should still limit the amount of red meat you eat. Red meat may raise your cholesterol.
Do not jump into a rigorous exercise routine if you are out of shape or have not exercised in a while. Speak with your doctor about what is appropriate for you and ease into activity.
Eventually, blood sugar imbalance can weaken your blood sugar control system, leading to insulin resistance and diabetes (after months to years of insulin resistance). [13] X Research source
In some cases, medication may be able to help you reverse insulin resistance. [14] X Expert Source Damaris Vega, MDBoard Certified Endocrinologist Expert Interview. 7 October 2020. Remember to ask your doctor before taking herbs or supplements, including minerals. High amounts of trace minerals can cause toxicity, so always follow the doctor’s and manufacturer’s advice concerning dosage.
Cinnamon Fenugreek Okra (not quite an herb, but more of a side-dish) Ginger Garlic and onions Basil
Some of these herbal supplements, like bitter melon, may interact with other glucose-regulating medications. Always talk to your doctor before introducing a supplement.
You may want to take carnitine, which comes from amino acids. Carnitine can control blood sugar and blood fats by converting fat into energy.
Research has shown that omega-3s work well when combined with additional treatment for insulin resistance. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Include minerals in your supplement. Several important minerals can maintain blood glucose levels. These include magnesium, zinc, chromium, vanadium, potassium, manganese, and selenium.
