Posted by By Ingrid Bauer, MD on Dec 5th 2024
Health problems associated with high blood sugar–including diabetes, fatty liver disease, and metabolic syndrome–have been rising at astonishing rates around the world in recent decades. Genetic factors, sedentary lifestyle, excess central adiposity, and changes in our food supply, as well as stress and social inequities, all contribute to this pandemic.
Key Takeaways:
- Lifestyle Counts: Your diet, exercise, and stress management play an important role in regulating blood sugar.
- Herbal Support: Certain herbs such as aloe vera, cinnamon, and ginseng support a healthy blood sugar balance.
- Consult with your doctor: This is recommended always, in cases of an underlying health condition or ongoing medication before starting an herbal supplement regimen.
- Monitor Blood Sugar: It is very important to have regular monitoring of blood sugar to assess your progress.
Why Does Blood Sugar Matter?
When it comes to high blood sugar, it’s important to understand some basic science. Glucose is a simple sugar (monosaccharide) that our body’s cells mainly use to make energy (ATP). In addition to eating sweet treats containing simple sugars such as table sugar, maple syrup or fruit, our body can break down complex carbohydrates in roots, grains and legumes to obtain glucose. The body can manufacture glucose by breaking down other nutrients including proteins and fats through a process called gluconeogenesis in the liver (and somewhat in the kidneys). The liver can store excess glucose in a different form called glycogen and release it later when fasting to keep blood sugar levels easy. This is why some athletes “carb load” the day before an event.
For glucose to get from the blood into our cells, it requires insulin, a peptide made in the pancreas. This small oblong organ–about the length of your hand–sits in the middle of your belly and also makes important digestive enzymes. Insulin acts like a key to open the door for glucose to enter cells. When blood sugar rises (as in after a meal), the normal pancreas releases insulin so that glucose can enter cells. Not enough insulin production leads to type 1 diabetes; but too much insulin can also make the body’s cells “resistant”, which is the problem in type 2 diabetes.
Blood sugar levels can be measured in two ways.
- Blood glucose: measures the actual milligrams of glucose per deciliter of whole blood (mg/dL). A normal fasting glucose
- Hemoglobin A1c: measures the blood sugar carried on red blood cells, indicating average blood sugar over the previous 2-3 months.
What is Diabetes?
Diabetes is not just one disease, but it is classified by elevated blood glucose levels. Diabetes is diagnosed when the hemoglobin A1c is over 6.5%, fasting glucose is over 125 mg/dL or a random glucose over is 200 mg/dL. Classic symptoms of uncontrolled diabetes include frequent urination, excessive thirst, rapid weight loss, blurry vision, tingling in the feet, and/or frequent infections. However, many people with early diabetes have no symptoms at all! The different basic types of diabetes are:
- Type 1 diabetes: Often (but not always) starts in childhood and is due to the pancreas not making enough insulin. The treatment is insulin.
- Type 2 diabetes: Often (but not always) starts in childhood and is due to the body developing resistance to insulin. It is often genetic, but lifestyle plays a huge role in prevention and treatment! The treatment is weight loss, exercise, diet, and medications including pills and injections including insulin and GLP-1 agonists (like semaglutide).
- Gestational diabetes: diabetes that occurs during pregnancy.
- Pre-diabetes: This is the predecessor to diabetes, where fasting blood sugar ranges 100-125 mg/dL and hemoglobin A1c ranges 5.7% to 6.4%.
In the United States, one in three adults has pre-diabetes,and nearly 15% of all US adults have diabetes. We care so much about this disease not only because of its prevalence, but also because diabetes can lead to many other health problems: cardiovascular disease, eye problems, nerve damage, and kidney disease.
Lifestyle Changes for Healthier Blood Sugar
If you are concerned about your blood sugar because you’ve been told you have pre-diabetes, gestational diabetes, or because type 2 diabetes runs in your family, you may want to take steps to reduce blood sugar levels and reverse insulin resistance. Making lifestyle changes early can cut your risk of diabetes in half, according to the CDC. Evidence-based strategies include:
- Lose a small amount of weight: A small reduction of 5-7% of your current body weight can make a huge difference. If you weigh 200 lbs, that’s 10-14 pounds. Focus on losing belly fat over the actual pounds on the scale.
- Get moving:
- Try to get at least 30 minutes of brisk exercise at least 5 days a week
- A brisk walk soon after dinner gets your muscles using the calories you just consumed; you're also less likely to overeat if you know your walk is coming up
- Weight training can help build lean muscle mass and reduce body fat
- Eat clean:
- Cut out sweetened drinks (juice, soda, creamers), alcohol and processed snacks
- Eat more green leafy and non-starchy vegetables (root vegetables & squash)
- Eat whole fruit instead of processed sweets
- Increase lean protein: legumes, meat, low fat dairy and mushrooms
- Eat complex whole-grain carbohydrates in small portions
- Focus on fiber: fiber-rich foods slow the absorption of carbohydrates and improve elimination
- Include healthy fats: include olive oil, avocados and fatty fish
- Reduce stress and sleep better: High stress and poor-quality sleep increase cortisol levels, a stress hormone that contributes to weight gain and high blood sugar. Exercise, meditation, time with friends, turning off social media, coaching or therapy, and/or herbal nervines, are some ways to support relaxation.
Botanical Support for Healthy Blood Sugar
Many cultures around the world have identified plants that help stabilize blood sugar for hundreds to thousands of years. Modern science is catching up with many of these traditional herbs, and an increasing amount of research confirms ancient practices.
Please note, if you have been diagnosed with diabetes and/or are taking medications that lower your blood sugar, or if you are pregnant or breastfeeding, please do not take herbs or supplements without consulting with a licensed practitioner. This blog is not meant to diagnose or treat any disease and is not a substitute for qualified medical advice.
Aloe (A. vera): Aloe vera gel is rich in polysaccharides including acemannan that protect the stomach and are often soothing for individuals who might otherwise rely on pharmaceutical acid-blockers. These polysaccharides also delay the absorption of glucose in the digestive tract. Aloe polyphenols improve insulin production and sensitivity and reduce oxidation of fats and reduce inflammation in the tissues. Aloe skin is a powerful laxative and is not safe in pregnancy, so try to consume only the inner gel.
Cinnamon (Cinnamomum verum): Cinnamon contains cinnemaldehyde, a volatile oil with blood-sugar regulating benefits. Polyphenols in cinnamon also have been shown to improve cholesterol levels. Ceylon cinnamon (the flaky kind you can buy in a Latin American or Asian market) is preferred over Cassia cinnamon because it contains lower amounts of coumarin, a natural compound that may hurt the liver when consumed in very high doses.
Dandelion (Taraxacum officinalis): The leaf and root of dandelion contain bitter compounds that stimulate digestive enzymes, enhance insulin secretion and improve insulin sensitivity, and reduce inflammation in the cardiovascular system. Furthermore, dandelion roots are rich in inulin, a prebiotic compound that feeds beneficial gut bacteria, which in turn benefits metabolic health and digestive comfort.
Fenugreek (Trigonella foenum-graecum): Widely used as a spice and medicinal tea from North Africa to South Asia, fenugreek seeds have been shown in many human studies, including a systematic review of 14 high quality clinical trials, to lower blood glucose and hemoglobin A1c. Fenugreek exerts many beneficial mechanisms in the body, including protecting pancreatic cells and increasing insulin production, to improving insulin sensitivity, and upregulating the liver’s ability to store glycogen. Fenugreek is often found in spice blends like curry, can be brewed as tea, or ground and sprinkled on other foods.
Holy Basil (Ocimum sanctum/tenuiflorum): Holy Basil has been revered in South Asia for thousands of years for spiritual and medicinal purposes. Rich in essential oils and flavonoids, the leaves make a fragrant tea that lifts the mood, promotes adaptation to stress, and also stabilizes blood sugar and improves lipid panels.
Ginseng (Panax ginseng and P. quinquefolius): Ginsenosides are the compounds in ginseng roots and fruits responsible for blood sugar regulating effects. Ginseng has been shown to improve pancreatic cell health and insulin production, improve insulin sensitivity, enhance the liver’s ability to store glycogen, and also to reduce appetite. Ginseng is often consumed alone as a tea for vitality throughout East Asia, and it is highlighted in many of the TCM formulas used for improving digestion and energy. Check out our blog to learn more about ginseng from a TCM perspective. Please make sure to only consume cultivated American Ginseng; it is endangered in the wild!
Nopal (Opuntia spp): Widely consumed throughout Mexico and the American Southwest, prickly pear pads, aka nopales, provide an important source of vitamins, minerals, dietary fiber, and protein. Better yet, the polysaccharides that give nopales their characteristic slimy texture help to slow carbohydrate and fat absorption in the gut, slowing the rise in blood sugar after a meal. Rich in anti-inflammatory flavonoids, nopales also improve pancreatic insulin production and enhance insulin sensitivity.
Take Home Points
To lower blood sugar naturally and reduce the risk of chronic health problems like diabetes and metabolic syndrome, an integrated lifestyle approach that includes weight loss, movement, diet, and botanicals, may help maintain healthy blood glucose levels.
FAQs
Can I use these herbs to replace my diabetes medication?
Answer: No, these herbs are not to be used in place of your diabetes medication. Herbs can be helpful in maintaining healthy blood sugar levels, but they are not a substitute for medication prescribed by your doctor. Always consult with your healthcare provider before making changes to your medication regimen.
Are there any specific dietary guidelines to follow when using these herbs?
Answer: While these herbs can be used to the benefit of the individual regarding blood sugar regulation, don’t forget to follow a healthy diet low in processed sugars and refined carbohydrates. A diet with plenty of fruits, vegetables, whole grains, and lean proteins will enhance these herbs' action.
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References
1.https://www.cdc.gov/diabetes/php/data-research/index.html
2.https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html
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4. Kania-Dobrowolska M, Baraniak J. Dandelion (Taraxacum officinale L.) as a Source of Biologically Active Compounds Supporting the Therapy of Co-Existing Diseases in Metabolic Syndrome. Foods. 2022 Sep 15;11(18):2858.https://pmc.ncbi.nlm.nih.gov/articles/PMC9498421/
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