10 Natural Ways to Lower Blood Sugar
The most effective natural ways to lower blood sugar are moving more (especially short walks after meals), eating more fiber and fewer refined carbs and sugary drinks, losing excess weight, sleeping well and managing stress. For people with prediabetes, lifestyle changes can lower the risk of developing diabetes substantially. Supplements like berberine and psyllium add a smaller effect.
High blood sugar develops gradually, and so does improvement. These ten steps have the best evidence.
Ten steps
- Walk for 10–15 minutes after meals. Muscles pull glucose from the blood.
- Build meals around vegetables, protein and fiber.
- Swap refined carbs for whole grains and beans.
- Drop sugary drinks, including juice and sweetened coffee.
- Lose 5–10% of body weight if you're overweight.
- Strength train two or three times a week to improve insulin sensitivity.
- Sleep 7–9 hours. Poor sleep raises insulin resistance.
- Manage stress, which raises blood sugar through stress hormones.
- Limit alcohol, and don't drink on an empty stomach if you take diabetes medicines.
- Monitor your numbers and work with your care team.
Supplements that may help
Berberine and psyllium have the best evidence for lowering blood sugar, with smaller effects than lifestyle changes. See best supplements for blood sugar and check your risk with the diabetes risk score.
Frequently asked questions
How quickly can I lower my blood sugar naturally?
A walk after a meal lowers post-meal glucose the same day. HbA1c, which reflects about three months, takes longer to change.
Should I stop my diabetes medicine if I change my diet?
No. Talk to your doctor; doses may need adjusting as your blood sugar improves.
Sources
This page is for education and is not a substitute for advice from your doctor. Read our medical disclaimer.