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A simple walk, 20 minutes after every meal, is another effective means to naturally cut down the blood sugar levels.
Carrying high blood sugar levels causes your body harm and leaves you susceptible to a number of diseases in the long run. (Local18)
A worryingly high count of blood sugar levels and diabetes patients poses a significant challenge for medical experts around the world. Carrying high blood sugar levels causes your body harm and leaves you susceptible to a number of diseases in the long run. According to experts at the American Heart Association, if not controlled and treated on time, individuals with high blood sugar levels may experience issues in the heart and blood vessels, while also potentially facing nerve damage (neuropathy), kidney failure and eye damage, among other health challenges.
However, before you panic and take several medicines to counter the risks of high blood sugar levels, be assured that you can control and reduce it within a short span of time using some invaluable health tips offered by Dr Sudhanshu Rai, who is a Metabolic Doctor and Sports Physio. Rai grabbed the internet’s attention with a recent social media post where he stated: “Want to bring blood sugar under control without depending too much on medicines? Simple daily habits matter more than fancy hacks. Follow these steps for 12 weeks and you’ll see real change. Blood sugar = diet + timing. Fix both, results follow.”
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Doctor’s Eight Tips To Counter High Blood Sugar Levels
No Sugary Drink And White Bread/Rice
For individuals dealing with the perks of high blood sugar levels, Dr Rai recommends quitting sugary drinks and avoiding white bread and rice completely. A study conducted in 2005 backs the doctor’s tip. Titled ‘The case for low carbohydrate diets in diabetes management’, this study highlighted how individuals with low-carb diets experience improved glycemic control, reduced body weight and efficient insulin usage.
Eat Cinnamon Daily
Dr Rai also recommends adding cinnamon to your daily food routine and taking one to two teaspoons of it with your morning tea to control your sugar spike. In 2019, a study titled ‘The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals’ found that cinnamon intake of 1g to 6g per day reduces fasting glucose by 18-29 per cent in the body while also improving the HbA1c in type 2 diabetes patients.
Eat Fibre-Rich Salad To Start Your Meals
Another helpful recommendation by Dr Rai to naturally reduce the body’s blood sugar levels is to eat fibre-rich salads at the start of your daily meals. A 2023 study observed the traits of 13 healthy men and found that eating a vegetable salad before rice significantly lowered their blood glucose levels.
Complex Carbs > Simple Ones
The doctor recommends patients should consume complex carbs more than simple ones for improved blood sugar levels. Simple carbs such as white bread, pastries and sugary drinks break down into glucose quickly and cause an instant sugar spike. In contrast, complex carbs like whole grains, legumes, and vegetables digest slowly and reduce the glucose release.
Take A Walk After Your Meals
A simple walk, “20 minutes after every meal” is another effective means to naturally cut down the blood sugar levels, according to Dr Rai. These walks help reduce the post-meal glucose consumption and spike in the body and therefore, keep your level under control.
Drink Bitter Gourd Juice
“Drink bitter gourd juice three times per week”, suggests Dr Rai to patients looking to control their blood sugar levels naturally. The recommendation is backed by a pilot study published in the Journal of Traditional and Complimentary Medicine in 2017, which called for the consumption of bitter gourd juice to reduce blood glucose levels in patients with type 2 diabetes mellitus.
Stevia Or Monk Fruit For Sugar Replacement
Instead of white sugar, Dr Rai promotes the usage of natural sweeteners such as stevia or monk fruit. Replacing the refined sugar with these natural substitutes helps prevent the sudden high spike of glucose, making them a safer option for individuals with high blood sugar levels.
Rejig The Traditional Meal System
According to Dr Rai, eating small and frequent short meals instead of three big ones over the course of a day helps maintain a steady blood sugar count. Eating a massive meal, particularly one loaded with carbs, causes a huge glucose spike, which also drops sharply and leads to fatigue and extra craving.
About the Author
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha…Read More
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha… Read More
September 08, 2025, 08:18 IST
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