Scientific ways to quickly reduce blood sugar levels and maintain it are:
1. Reduce carbohydrates (Low Carb Diet)
The main cause of diabetes in Malayalis is excessive rice consumption. Rice, flour, and sugar are high in carbohydrates. This will quickly increase blood sugar.
Instead: Use unpolished rice (in small quantities), wheat, oats, and ragi. Increase the amount of vegetables in your diet by half.
2. Fenugreek Water
This is an effective method used since ancient times to control diabetes. The fiber in fenugreek improves insulin function.
How to do it: Soak a spoonful of fenugreek in water at night. Drink the water on an empty stomach in the morning and chew the fenugreek.
3. Make walking mandatory
If you want to see a change in a month, you should walk briskly for at least 30-45 minutes every day. During exercise, the muscles use blood glucose as energy. This will help reduce insulin resistance.
4. Protein & Fiber
Including protein (eggs, fish, legumes) in your diet will help reduce hunger and allow sugar to enter the blood slowly. Eat plenty of fibrous vegetables (cauliflower, spinach, okra).
5. Mental stress and sleep
When stress increases, the body produces a hormone called ‘cortisol’, which can cause sugar to increase. Ensuring 7-8 hours of sleep every day will help regulate hormone levels.
30-day ‘Sugar Diet’ Tips:
Avoid sweet drinks: Completely avoid soda, packet juices, and sugar in tea.
Fruits: Eat only fruits with a low glycemic index (apples, guavas, oranges) in limited quantities.
Water: Drink at least 3 liters of water daily.
Note: Those currently taking medication should not stop taking their medication without consulting a doctor. It is a good idea to check your sugar levels frequently while making these changes.