Best 7 steps Ayurveda Tips to Control Blood Sugar(Glucose) Naturally
Balancing blood sugar is essential for long-term health, especially if you’re managing diabetes or prediabetes. Ayurveda, a centuries-old Indian wellness system, emphasizes a holistic approach that aligns diet, lifestyle and natural remedies to address blood sugar regulation. Here is a step-by-step guide on managing blood sugar through Ayurveda’s natural, science-backed principles.
Step 1: Follow a Balanced Ayurvedic Diet
An Ayurvedic diet tailored to blood sugar balance incorporates whole, fresh foods with low glycemic impact. Ayurveda also emphasizes mindful eating practices to aid digestion and regulate blood sugar levels.
Tips for an Ayurvedic Diet -
Incorporate Whole Grains and Legumes: Grains like Farro, Oats, Quinoa, Sorghum, Buckwheat, barley, millet etc. have a low glycemic index, which can prevent blood sugar spikes. Lentils and chickpeas are also beneficial.
Best grains for people with diabetes
1. Farro - Nutrition in 1 cup cooked contains 200 calories, 41 grams carbs, 4 grams fiber, 8 grams protein.
It is a whole grain that provides many important vitamins, minerals, and polyphenols as well as fiber. When combined with produce, healthy fats, and protein, it can be an excellent component of a balanced meal that can help to manage blood sugar and weight.
2. Oats - Nutrition in 1 cup cooked contains 166 calories, 28 grams carbs, 4 grams fiber, 6 grams protein.
Oats are a popular grain and touted for their many health benefits.
Oats are a good source of soluble fiber to help with blood sugar and lipid reduction. They are also filling, which may help with regulating appetite. Oats help to decrease post-meal glucose levels and boost healthy gut bacteria.
3. Quinoa - Nutrition in 1 cup cooked contains 222 calories, 39 grams carbs, 5 grams fiber, 8 grams protein.
While most grains need complementary food to make a complete protein, quinoa is a stand-alone option. Quinoa is a powerhouse grain that is a complete protein and a remarkable source of fiber. The protein peptides in quinoa have been found to help manage blood sugar by preventing your body from absorbing carbohydrates in the small intestine, thereby reducing glucose levels.
4. Sorghum - Nutrition in 1 cup cooked contains 211 calories, 46 grams carbs, 4 grams fiber, 7 grams protein.
Sorghum is a cereal grain a gluten-free option that contains plenty of antioxidants
Sorghum has a chewy texture, nutty flavor and can be eaten in a variety of ways. This sorghum salad will help you reach your fiber goals.
5. Buckwheat - Nutrition in 1 cup cooked contains 155 calories, 34 grams carbs, 4.5 grams fiber, 6 grams protein.
Like quinoa, buckwheat contains all nine essential amino acids. Buckwheat is an excellent source of protein, fiber and potassium. It’s also a gluten-free grain, making it an option for those with celiac disease.
Favor Fresh, Bitter and Green Vegetables: Bitter foods, including bitter gourd (karela) and fenugreek are known in Ayurveda to help balance blood sugar. Leafy greens provide fiber and micronutrients.
Limit Sugar and Refined Carbs: Minimize sugary snacks, white bread and white rice. Replace these with fiber-rich alternatives to slow glucose absorption.
Balance the Six Tastes in Every Meal: Ayurveda encourages including sweet, sour, salty, bitter, pungent and astringent tastes, which can help satisfy cravings and promote balanced energy levels.
Sample Meal Plan -
- Breakfast: Porridge with chia seeds, a handful of almonds and a sprinkle of cinnamon.
- Lunch: Steamed vegetables with brown rice and a side of lentil soup.
- Dinner: Quinoa with mixed greens, avocado and fenugreek seeds.
Step 2: Use Ayurvedic Herbs for Blood Sugar Balance
Ayurveda recommends specific herbs with blood sugar-regulating properties that can complement dietary changes for better results.
Powerful Ayurvedic Herbs -
Fenugreek (Methi): High in soluble fiber, fenugreek seeds help reduce blood sugar. Soak a teaspoon of seeds overnight and consume the water first thing in the morning.
Turmeric (Haldi): Known for its anti-inflammatory effects, turmeric supports insulin sensitivity. Mix a pinch with warm water or add it to meals daily.
Bitter Gourd (Karela): Bitter gourd contains compounds that mimic insulin, helping to lower blood glucose levels. Drink its juice on an empty stomach a few times a week.
Cinnamon (Dalchini): Regular consumption of cinnamon may help improve insulin sensitivity. Add it to tea, coffee or sprinkle on food.
Recommended Dosages:
- Fenugreek Seeds: 1-2 teaspoons, soaked overnight.
- Turmeric Powder: ½ teaspoon daily in warm water or meals.
- Bitter Gourd Juice: Half a cup, twice a week.
- Cinnamon: ½ teaspoon per day, in food or drinks.
Note: Consult with a healthcare professional before beginning any herbal regimen, especially if you’re on medication.
Step 3: Practice Eating at Regular Intervals
Regular meal timing helps stabilize blood sugar by regulating digestion, known as “agni” in Ayurveda.
Tips for Consistent Eating Patterns -
- Establish a Meal Routine: Eat meals at the same time each day, aiming for balanced portions to support even blood sugar levels.
- Avoid Skipping Meals: Skipping meals can result in energy drops that lead to overeating and subsequent blood sugar spikes.
- Eat Mindfully: Reduce distractions while eating to improve digestion and satiety. Ayurveda promotes mindful eating as an important component of digestive health.
Step 4: Engage in Ayurvedic Stress-Relief Practices
Managing stress is essential for blood sugar stability, as cortisol spikes can directly impact glucose levels. Ayurveda emphasizes balance through physical and mental well-being practices.
Effective Stress-Relief Practices -
Yoga: Regular practice of asanas (poses) like Paschimottanasana (Seated Forward Bend) and Balasana (Child’s Pose) can reduce stress and improve insulin response.
Meditation: Daily meditation calms the mind, reducing stress and improving overall health. Even 10 minutes a day can be beneficial.
Pranayama (Breathing Exercises): Techniques like Anulom Vilom (Alternate Nostril Breathing) help balance energy levels and reduce stress.
Suggested Routine:
- Morning: 5-10 minutes of deep breathing followed by 15 minutes of gentle yoga.
- Evening: 10 minutes of meditation to unwind and prepare for restful sleep.
Step 5: Include Ayurvedic Teas in Your Routine
Ayurvedic teas made with specific herbs can aid digestion and improve blood sugar balance. These teas are easy to prepare and can be taken daily.
Ayurvedic Teas for Blood Sugar Control -
Cinnamon Tea: Boil water with a cinnamon stick for a few minutes. Cinnamon tea is both aromatic and effective in regulating blood sugar.
Ginger-Turmeric Tea: This blend of ginger and turmeric has anti-inflammatory properties, supporting insulin sensitivity.
Fenugreek Tea: Soaking fenugreek seeds in hot water creates a tea that can help stabilize blood sugar.
Recipe for Ginger-Turmeric Tea:
Ingredients: 1 cup water, ½ teaspoon fresh ginger, ¼ teaspoon turmeric powder, honey (optional).
Instructions: Boil water, add ginger and turmeric, simmer for 5 minutes, strain and enjoy.
Step 6: Commit to Regular Physical Activity
Regular movement helps manage blood sugar and is essential for overall health. Ayurveda promotes exercise suited to your body type and energy levels, ensuring a balanced approach.
Suggested Activities -
Daily Walks: Walking after meals can reduce post-meal blood sugar spikes.
Yoga Asanas: Incorporating asanas that target the abdominal region, like Marjaryasana-Bitilasana (Cat-Cow Pose), can improve digestion and blood sugar balance.
Gentle Cardio: Light activities like brisk walking, cycling, or dancing improve insulin sensitivity and circulation.
Daily Routine:
- Morning: Start with a brisk 15-minute walk or light yoga.
- After Meals: Take a short, easy-paced walk to help with digestion and blood sugar regulation.
Step 7: Quick Remedies for Occasional Blood Sugar Spikes
For times when blood sugar levels rise unexpectedly, Ayurveda offers natural remedies to help bring levels down.
Natural Remedies for Blood Sugar Spikes -
Amla Juice: Rich in Vitamin C and antioxidants, amla (Indian gooseberry) can stabilize blood sugar when taken daily. Dosages: 1 tablespoon mixed in warm water, once daily.
Neem Juice: Neem has blood-purifying properties and is known to support stable blood sugar. Dosages: 1 tablespoon, every other day, with water.
Aloe Vera Juice: Aloe vera helps balance blood sugar and can be taken in small quantities each day. Dosages: 1 tablespoon mixed in warm water, once daily.
Each person’s body reacts differently to diet and lifestyle changes and it’s essential to monitor and adjust according to your needs.
Lifestyle Monitoring Tips:
- Track Your Blood Sugar (Glucose) Levels: Monitoring can help you identify patterns and make adjustments where needed.
- Work with a Healthcare Practitioner: Ayurvedic practitioners can provide personalized guidance based on your dosha and individual constitution.
- Adjust Diet and Herbs: If certain foods or herbs are more effective for you, adjust your routine to optimize results.
Therefore, Ayurveda offers a time-tested approach to managing blood sugar, with dietary, lifestyle and herbal recommendations that support the body holistically. By following these above steps, you can create a balanced daily routine that nurtures health and well-being. Remember, it’s best to consult a healthcare professional before starting any new regimen, especially for blood sugar management. Incorporating Ayurveda’s natural wisdom can help you build a sustainable approach to blood sugar control, empowering you to lead a balanced and healthy life.