Doctors Reveal How To Lower Blood Sugar Naturally (Hint: Cinnamon Helps!)

If you’re one of the millions of Americans with diabetes or pre-diabetes, you know how important it is to keep your glucose levels steady. That’s especially true after eating a carb-heavy meal, if you’ve skimped on sleep or when you’re stressed — all of which can spike your blood sugar. Here, doctors reveal how to lower your blood sugar naturally. 

Why is it important to lower your blood sugar?

“When we talk about diabetes, we’re talking about elevated sugar levels in the blood,” says Libu Varughese, MD, Endocrinologist and Medical Advisor at Aeroflow Diabetes. This is because your body either doesn’t make doesn’t make enough insulin (which shuttles glucose into cells for energy) or can’t use it properly. The glucose stays in your blood, where it can eventually harm your heart, kidneys, nerves and eyes.

“The primary problem with diabetes is that the sugar is elevated in the bloodstream, but is not available in the tissue,” Dr. Varughese further explains. “In turn, those living with diabetes must look for ways to lower the sugar in their blood and try to drive them into the muscles and other tissues” where it’s needed.

For people with type 1 diabetes (an autoimmune condition), the pancreas doesn’t produce any insulin. And for those with type 2 diabetes, the body produces less insulin, which can lead to insulin resistance. In addition to insulin therapy that your doctor might prescribe, there are tiny tweaks to your daily routine that can help.

How to lower blood sugar naturally: 8 easy tips

1. Swap your sweetener

“If you’re concerned about your blood sugar levels, Stevia is hands down the healthiest choice — especially if you have diabetes,” says Columbia University–trained nutrition expert Fred Pescatore, MD. “Stevia doesn’t cause any blood sugar disturbances”. 

In fact, a study in Appetite found diabetics who used Stevia had lower blood sugar levels than those who used artificial sweeteners. “Stevia is over 600 times sweeter, so use it sparingly,” Dr. Pescatore notes. A brand he likes: SweetLeaf Sweet Drops.

2. Sip this before eating

Before sitting down to eat, especially if you’re having carb-heavy food, sip apple cider vinegar (ACV). Shawn Rowland, MD, founder of Jase Medical, says this “can help stabilize blood sugar levels after eating,” especially for people with diabetes. He recommends diluting 1-2 Tbs. of ACV into a glass of water and drinking it before meals. 

3. Sprinkle some cinnamon to lower your blood sugar naturally

If you want to control your blood sugar the easy (and delicious!) way, add a dash of cinnamon to your favorite fare. “Whether you’re sprinkling it into your morning coffee or over some fruit or oatmeal, a teaspoon a day is sufficient and can help improve blood sugar control,” says functional medicine physician Shivani Amin, MD.

4. Time your meals

Another easy way to keep your blood glucose level steady? “Eat at regular intervals, ideally between every 3 to 4 hours,” says Dr. Amin. “Avoiding a big gap in between your meals can prevent low blood sugar, or hypoglycemia, as well as high blood sugar, or hyperglycemia.”

And instead of filling up on three heavy meals a day, consider enjoying smaller portions more often. “Eating smaller, more frequent meals can prevent blood sugar spikes and help maintain a more consistent blood sugar level,” Dr. Rowland says. 

5. Fill up on fiber and protein to lower your blood sugar naturally

“The easiest way to balance your blood sugar is to eat a protein- and fiber-rich diet,” Dr Amin says. “Protein and fiber are essential for balancing blood sugar, so starting your meal with a high-protein, high-quality food and some fiber-rich vegetables is a good idea.” When it comes to veggies, she recommends foods like spinach, kale, broccoli and cauliflower, which are low in carbohydrates and high in fiber.

“This combination of protein and vegetables can slow down the absorption of carbs, preventing blood sugar spikes,” she explains. “You can add in other foods after, including healthy fats like avocados, nuts, seeds and olive oil.”

6. Exercise regularly 

“Regular exercise, especially aerobic exercises and resistance training, will drive sugars from the bloodstream and into cells, especially the muscles,” Dr. Varughese says. “This will result in healthier blood sugar levels and help balance your diabetes.” Aim for about 150 minutes a week, or roughly 21 minutes a day.

Bonus: Regular physical activity can lower your body weight, which helps reduce the risk of developing type 2 diabetes if you don’t already have the condition.

7. Take time to unwind to lower your blood sugar naturally

“Chronic stress isn’t good for any aspect of our health,” Dr. Amin notes. “But as it relates to living with diabetes, it can certainly raise blood sugar levels.” She recommends meditation, yoga or breathwork to help people with diabetes manage blood sugar more effectively. 

And don’t skimp on sleep, either — it’s an equally important part of long term self-care. “Adequate sleep is so helpful for blood sugar regulation,” she adds. “Aim for 7-9 hours of uninterrupted sleep each night to help maintain hormonal balance and blood sugar stability.”

8. Consider a continuous glucose monitor

For people with both type 1 diabetes and type 2, “the ‘out of sight, out of mind’ approach lowers the quality of diabetes management,” Dr. Varughese says. “It’s important to monitor your sugars throughout the day, especially before and two hours after consuming a meal.”

One way to make keeping tabs easier? Using a continuous glucose monitor [CGM]. “It helps you maintain constant awareness of your blood sugar levels,” says Dr. Varughese. In fact, “Studies have shown that using CGMs can lower A1c levels [a measure of your average blood sugar level over time] primarily due to the behavioral impact it has on the person wearing it.” 

By getting real-time feedback on how your diet and activities affect your blood sugar levels, you can adjust accordingly. Ask your doctor if a CGM could help you maintain a healthy blood sugar level.

For more ways to steady your blood sugar and reduce the risk of diabetes:

Is Falling Asleep After Eating a Sign of Diabetes? It Can Be — Here’s How To Tell

Top MD: Easy Big-Breakfast Hack Helps Fight Diabetes and Boost Weight Loss After Age 50

Small Lifestyle Tweaks That Can Reverse Prediabetes in 12 Weeks + Power off Pounds

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.