You probably already know that eating well and exercising a lot are important ways to keep the condition under control. You can always take medicine to balance your blood sugar, but there are also natural ways to do it, like making changes to your lifestyle or taking herbs. Here are 10 things you could try at home to treat diabetes.
1. Aloe vera
A small study done in 2015 on people with prediabetes who took aloe vera capsules twice a day for eight weeks found that their fasting glucose levels went down and their insulin sensitivity went up. This suggests that the plant may help control blood sugar levels.
2. Apple cider vinegar
Mahmud Kara, MD, a primary care doctor and founder of KaraMD, a supplement company in Ohio, says that the acetic acid in apple cider vinegar may help keep blood sugar levels in check.
Dr. Kara says that a small study shows that ACV helps move glucose out of the bloodstream at a rate that is good for lowering and stabilizing blood sugar levels. This can help improve insulin sensitivity. In another small study, adults with Type 2 diabetes who took two tablespoons of ACV before bed had lower blood sugar levels the next day. Also, a recent systematic review and meta-analysis of data from more than 300 patients found that ACV has a positive effect on glucose levels in people who are fasting. ACV is usually safe to eat, but if you take it with drugs that lower your blood sugar, it could cause your blood sugar to drop too low.
3. Jamun
Jamun, also called java plum, is a fruit that is widely available in India. It is said to be a cure for diabetes. In one study, 50 people with diabetes who took 10 grams of jamun seed powder for 90 days saw their fasting blood glucose levels drop by 30%.
4. Bitter melon (bitter gourd)
Bitter melon, also known as momordica charantia, may help people with diabetes lower their blood sugar levels, even though it is not an approved treatment for diabetes. One study found that people with diabetes who took 2000 mg of bitter melon every day for four weeks did feel better, but it wasn’t as good as the diabetes drug metformin.
5. Cinnamon
Cinnamon may help people with diabetes, but it’s still too early to say for sure. One small study showed that people with Type 2 diabetes whose blood sugar, triglyceride, and cholesterol levels went down after taking 1, 3, or 6 grams of cinnamon every day for 40 days. The effect was stronger the more cinnamon was eaten.
But other studies didn’t find a big difference. In another small study, cinnamon was given to 35 people with Type 2 diabetes for 60 days. Compared to the control group, their blood sugar didn’t go down.
6. Garlic
Garlic is known to help people with high blood pressure and lower cholesterol. It may also help people with diabetes lower their blood sugar. One small study showed that garlic was as good at lowering fasting blood sugar and HbA1c levels as the diabetes drug metformin. A 2017 meta-analysis of randomized clinical trials was also promising, showing that garlic may lower blood sugar levels and cholesterol, but more research is needed to support these findings.
7. Ginseng
American ginseng (panax quinquefolius) is an adaptogen that has chemicals called ginsenosides in it. Ginsenosides seem to affect insulin levels and lower blood sugar. A 2019 review of research suggests that American ginseng extract is a good way to treat Type 2 diabetes that is also safe. Even though there is evidence that the herb helps lower blood sugar, larger clinical trials are needed to find out what its long-term effects are.
8. Diet
Diabetes symptoms can be kept under control by making sure you stay at a healthy weight. “There is no one diabetes diet per se,” says Dr. Sood, “as long as you don’t eat more calories than you need every day.” Instead, the best way to eat is to find a balance between the macronutrients (carbohydrates, proteins, and fats). Limit the amount of processed foods and refined sugars you eat. At meals, eat a balance of healthy carbs (like whole grains), lean proteins, and healthy fats in small amounts. Many of the foods and drinks above are high in antioxidants and have anti-inflammatory properties that are good for both controlling your blood sugar and your overall health.
9. Exercise
The American Diabetes Association says that getting 150 minutes of exercise every week can help to control diabetes. Dr. Sood says that moving around in different ways will help lower blood sugar levels. Include both cardiovascular and strength training in your regular movement routine. This helps build healthy muscles that can handle glucose much better than those of people who don’t move around much.
10. Getting rid of stress
Dr. Sood says that managing stress consistently over time is a great way to lower hormones like cortisol, growth hormones, and adrenaline that raise blood sugar. When it comes to the best way to deal with stress, a person can pick whatever method works best for them. Alternative therapies like acupuncture, aromatherapy, guided imagery, and biofeedback have been shown to help people with diabetes deal with stress.
