High blood sugar levels (hyperglycemia) can cause serious problems in people with diabetes. Learn how to manage this condition naturally by following these tips.

Incorporating warm or hot beverages into your diet, especially those containing natural remedies known to lower blood sugar, is important for several reasons, particularly for individuals managing blood sugar levels or diabetes. Warm beverages can be more than just comforting; they serve as an excellent medium for ingredients that may help in regulating blood sugar levels. Here’s why adding them to your diet can be beneficial:

1. Enhanced Absorption: The body tends to absorb nutrients more efficiently from liquids, especially when they are warm. Warmth can increase the bioavailability of certain compounds, meaning your body can absorb and utilize these beneficial ingredients more effectively than if they were consumed cold or solid.

2. Improved Digestion: Warm beverages can help to soothe the digestive system and promote healthy digestion. Good digestive health is crucial for maintaining stable blood sugar levels, as it ensures that sugars and nutrients from food are absorbed slowly and steadily into the bloodstream.

3. Natural Remedies Synergy: Many of the natural remedies mentioned, such as cinnamon, turmeric, ginger, and apple cider vinegar, are more palatable and easier to consume when mixed into a warm beverage. The warmth not only makes these drinks more enjoyable but can also enhance the flavors and the therapeutic effects of the ingredients.

4. Increased Insulin Sensitivity: Some ingredients in these beverages, like cinnamon and turmeric, have been linked to increased insulin sensitivity. This means that the body becomes more efficient at using insulin to lower blood sugar levels. Consuming these ingredients in a warm beverage may enhance these effects.

5. Hydration: Proper hydration is key to managing blood sugar levels, and warm beverages contribute to your daily fluid intake. Staying hydrated helps the kidneys flush out excess sugar through urine and maintains a healthy balance of fluids in the body.

6. Stress Reduction: Stress can have a significant impact on blood sugar levels. Warm beverages have a comforting and calming effect, which can help reduce stress levels. By incorporating warm, natural remedy-infused beverages into your diet, you may find it easier to manage stress and, consequently, blood sugar levels.

In summary, warm or hot beverages containing natural ingredients known to assist in blood sugar regulation offer a multi-faceted approach to managing diabetes and prediabetes. They provide a convenient and enjoyable way to consume beneficial compounds, support digestive health, enhance nutrient absorption, and contribute to overall well-being, all of which are essential for maintaining healthy blood sugar levels.

Now, let's discuss the 5 natural remedies to reduce blood sugar and the delightful warm recipes to go with them!

1. Cinnamon

If you suffer from high blood sugar levels, cinnamon and honey might help you control them. This recipe contains both ingredients.

The combination of cinnamon and honey has been used for centuries to treat diabetes. In fact, it’s one of the oldest known treatments for the disease. A study published in Diabetes Care found that people who ate cinnamon daily had lower fasting blood glucose levels than those who didn’t eat cinnamon. Another study published in Nutrition Journal found that adding cinnamon to meals helped reduce blood sugar spikes after eating. 

WHERE TO BUY: Make sure to buy Ceylon Cinnamon

Cinnamon-Honey Infused Water

Ingredients:

• 1 to 2 teaspoons of Ceylon cinnamon (powder or sticks)
• 1 tablespoon of raw, organic honey
• 1 liter of water

Instructions:

1. Prepare the Cinnamon Water:

   • If using cinnamon sticks: Boil 1 liter of water and add 1 to 2 cinnamon sticks. Reduce the heat and let it simmer for 15 to 20 minutes. Turn off the heat and let it cool to room temperature.
   • If using cinnamon powder: Bring 1 liter of water to a boil. Turn off the heat and add 1 to 2 teaspoons of Ceylon cinnamon powder to the hot water. Stir well and let it cool to room temperature.

2. Add Honey:

   • Once the cinnamon-infused water has cooled down to room temperature (important to preserve the enzymes and nutrients in raw honey), stir in 1 tablespoon of raw, organic honey until it's completely dissolved.

3. Storage:

   • Transfer the cinnamon-honey water to a glass jar or bottle and refrigerate. You can also enjoy it at room temperature if you prefer.

4. Consumption:

   • Drink a glass of cinnamon-honey water in the morning on an empty stomach to kickstart your metabolism and prepare your body for the day.
   • Optionally, you can have another glass before meals or anytime during the day to help manage cravings and support blood sugar levels.

Note: While cinnamon and honey can be beneficial for blood sugar management, they should not replace medical treatment for diabetes or high blood sugar. It's important to consult with a healthcare provider before making significant changes to your diet, especially if you have diabetes or other health conditions.

This simple recipe harnesses the potential benefits of cinnamon and honey, which, according to studies, may help lower fasting blood glucose levels and reduce blood sugar spikes after meals. Enjoy this natural remedy as part of a balanced diet and healthy lifestyle.

2. Honey

In addition to being delicious, honey has been used as a remedy for centuries. It was once believed to cure everything from toothaches to cancer. Today, we know that honey does contain antibacterial properties, so it can be used to treat infections. However, it also helps to regulate blood sugar levels. 

If you suffer from high blood sugar, then you should consider using honey as a natural remedy. The sweet substance contains glucose, which lowers blood sugar levels. You can use honey to help control your diabetes symptoms, such as frequent urination, fatigue, and headaches. Simply mix one tablespoon of raw honey into eight ounces of water and drink it before meals. Alternatively, you can add two teaspoons of honey to your cereal each morning.

WHERE TO BUY: Shop our favorite Manuka Honey. There's even a Low GI Honey being sold on the market that looks incredible and seems to be for locals in Australia. 

Honey-Lemon Ginger Tea

Ingredients:

• 1 tablespoon of raw, organic honey
• Juice of half a lemon
• 1 inch of fresh ginger root, thinly sliced or grated
• 8 ounces (about 250 ml) of hot water

Instructions:

1. Prepare the Ginger Water:

   • Boil 8 ounces of water in a kettle or pot.
   • Add the thinly sliced or grated ginger to the boiling water. If you prefer a stronger ginger flavor, you can increase the amount of ginger or let it steep longer.
   • Reduce the heat and simmer for about 5 to 10 minutes, depending on how strong you like your tea. The longer it simmers, the more pronounced the ginger flavor will be.

2. Strain and Serve:

   • After simmering, remove the pot from the heat. Strain the ginger pieces from the water and pour the hot ginger-infused water into a mug.

3. Add Honey and Lemon:

   • Wait for the water to cool down slightly (to ensure the heat does not destroy the natural enzymes and benefits of the raw honey).
   • Stir in 1 tablespoon of raw, organic honey until it is fully dissolved.
   • Squeeze in the juice of half a lemon and stir again. This adds a refreshing citrus twist and vitamin C to your drink.

4. Enjoy:

   • Drink your Honey-Lemon Ginger Tea in the morning to start your day or before meals to potentially help manage blood sugar levels.

Benefits:

• Ginger is known for its anti-inflammatory properties and may help improve insulin sensitivity.
• Honey, as mentioned, contains natural sugars and has been found to have a more moderate effect on blood glucose levels than refined sugar. It also possesses antibacterial properties.
• Lemon adds a refreshing flavor and vitamin C, which is important for overall health.

Note: Remember that while honey is a healthier alternative to refined sugar, it is still a form of sugar. It's important to use it moderately, especially if you have diabetes or prediabetes. Always consult with a healthcare provider before making significant changes to your diet, particularly when managing a health condition like diabetes.

This Honey-Lemon Ginger Tea can be a soothing, flavorful addition to a balanced diet, offering a natural way to enjoy the potential benefits of honey alongside ginger and lemon for those managing blood sugar levels.

3. Apple Cider Vinegar

Apple cider vinegar (ACV) is an excellent home remedy for lowering blood sugar levels. ACV contains acetic acid, which lowers blood sugar by increasing insulin sensitivity. This means that your body will use less insulin to process carbohydrates.

If you suffer from high blood sugar, then you know how frustrating it can be to constantly monitor your blood glucose level. However, there are some simple ways to naturally reduce your blood sugar without having to take medication. One of them is apple cider vinegar. Apple cider vinegar has been used for centuries to treat various health conditions, such as diabetes, obesity, and cancer. In fact, many people swear by apple cider vinegar for weight loss. The reason why? Apple cider vinegar helps boost metabolism, increase energy, and improve digestion. Plus, it tastes delicious!

WHERE TO BUY: Make sure it is raw and has the "mother" or culture at the bottom of the bottle. We recommend Bragg's ACV but any will do!

Apple Cider Vinegar Blood Sugar Regulator Tonic

Ingredients:

• 2 tablespoons of organic, unfiltered apple cider vinegar
• 1 glass of water (about 8 ounces)
• 1 teaspoon of raw, organic honey (optional, to improve taste)
• A squeeze of lemon juice (optional, for flavor and added vitamin C)

Instructions:

1. Mix the Ingredients:

   • In a glass of water, add 2 tablespoons of apple cider vinegar. If you're using honey, add 1 teaspoon to the mix to sweeten it and enhance the flavor. A squeeze of lemon not only adds a refreshing twist but also vitamin C, which can support immune function.

2. Stir Well:

   • Stir the mixture thoroughly until the honey is completely dissolved (if using).

3. Drink Before Meals:

   • Consume this tonic about 20-30 minutes before meals. This timing helps prepare your body for the carbohydrates it will process and can enhance insulin sensitivity, potentially leading to better blood sugar control.

4. Consistency is Key:

   • For the best results, make this tonic part of your daily routine. Consistency will help you gauge its effectiveness in managing your blood sugar levels.

Notes:

• Always use organic, unfiltered apple cider vinegar that contains "the mother," as it has more nutrients and enzymes.
• While apple cider vinegar can be beneficial for blood sugar control, it's important to remember that it should complement a balanced diet and not replace medical advice or treatments for conditions like diabetes.
• If you have never consumed apple cider vinegar before, start with a smaller amount (1 tablespoon) to see how your body reacts, and adjust accordingly.
• Due to its acidity, it's recommended to dilute apple cider vinegar in water to protect your tooth enamel and throat.
  
  

Incorporating apple cider vinegar into your daily regimen could offer a simple, natural way to help manage blood sugar levels, alongside other health benefits like aiding weight loss and improving digestion. As with any natural remedy, it's wise to consult with a healthcare professional before starting, especially if you have underlying health conditions or are taking medications.

4. Turmeric

Another effective home remedy for lowering blood sugars is turmeric and cinnamon. These two ingredients work together to help control blood sugar levels. They also contain antioxidants that protect against free radical damage.

The combination of turmeric and cinnamon has been used for centuries to treat diabetes. In fact, turmeric has been shown to reduce insulin resistance and improve glucose tolerance. Cinnamon helps stabilize blood sugar levels and reduces cravings for sweets. Both spices are anti-inflammatory and antioxidant, which means they can help prevent cell damage caused by high blood sugar levels.

WHERE TO BUY: Shop organic turmeric powder here.

Turmeric-Cinnamon Golden Milk

Ingredients:

• 2 cups of almond milk (or any milk of your choice)
• 1 teaspoon of turmeric powder
• 1/2 teaspoon of cinnamon powder
• 1 tablespoon of raw, organic honey (optional, for sweetness)
• A pinch of black pepper (to enhance turmeric absorption)
• 1/4 teaspoon of ginger powder (optional, for added benefits and flavor)

Instructions:

1. Combine Ingredients:

   • In a small saucepan, combine the almond milk, turmeric powder, cinnamon powder, ginger powder (if using), and a pinch of black pepper.

2. Warm the Mixture:

   • Warm the mixture over medium heat, but do not allow it to boil. Stir continuously for about 5 minutes until the milk is hot and the spices have dissolved into it. The heat will help release the flavors and benefits of the spices.

3. Add Honey:

   • Remove the saucepan from the heat. If you choose to sweeten your golden milk, wait for the mixture to cool down slightly (so the heat doesn't destroy the beneficial enzymes in the raw honey), then stir in the tablespoon of honey until it's well dissolved.

4. Serve:

   • Pour the golden milk into mugs through a strainer (if needed) to remove any undissolved spices. Enjoy warm.
     
     

Benefits: This Turmeric-Cinnamon Golden Milk recipe is not just a comforting and soothing drink; it's also packed with health benefits. Turmeric, with its active compound curcumin, has been shown to reduce inflammation and improve insulin sensitivity, helping to control blood sugar levels. Cinnamon complements this by adding its own blood sugar-stabilizing properties. The addition of black pepper increases the bioavailability of curcumin, making this drink a powerful tool in managing blood sugar levels and providing antioxidant protection.

Note: While this recipe can be a beneficial addition to a balanced diet, it's important to consult with a healthcare provider before using it as a treatment for diabetes or high blood sugar levels, especially if you are on medication, as turmeric can interact with certain medications.

5. Ginger

Ginger is renowned for its health benefits, including its ability to help regulate blood sugar levels. The active components in ginger, such as gingerols and other related compounds, have been shown to improve insulin sensitivity, reduce inflammation, and lower blood sugar levels in individuals with diabetes.

Studies suggest that ginger can aid in the management of blood sugar by enhancing the uptake of glucose into muscle cells without using extra insulin, thereby helping to manage blood sugar levels naturally. Additionally, its potent anti-inflammatory and antioxidant properties contribute to its overall benefits in improving metabolic health.

Here's a simple and healthful ginger recipe that can be included in a diet aimed at regulating blood sugar levels:

WHERE TO BUY: Shop organic ginger root powder here.

Ginger-Lemon Tea

Ingredients:

• 1 inch of fresh ginger root, thinly sliced
• 2 cups of water
• Juice of 1/2 lemon
• 1 tablespoon of raw, organic honey (optional, for sweetness)

Instructions:

1. Prepare the Ginger:

   • Peel the ginger root and thinly slice it to increase the surface area, which will help release its active compounds.

2. Boil the Ginger:

   • In a small pot, bring the 2 cups of water to a boil. Add the sliced ginger to the boiling water.

3. Simmer:

   • Reduce the heat and let the ginger simmer in the water for about 10-15 minutes. The longer you simmer, the stronger the tea will be.

4. Add Lemon Juice:

   • After simmering, remove the pot from the heat and add the juice of half a lemon to the tea. Lemon not only adds flavor but also vitamin C and additional antioxidant properties.

5. Sweeten (Optional):

   • If you prefer your tea a bit sweet and want to enjoy the benefits of honey, add a tablespoon of raw, organic honey to the tea after it has cooled slightly. It's important to add honey to warm (not hot) tea to preserve its natural enzymes and benefits.

6. Serve:

   • Strain the ginger pieces from the tea and serve warm. Enjoy this soothing and healthful tea any time of the day.
     
     

Benefits: Ginger-Lemon Tea is not just a comforting beverage; it's also a powerful health tonic. Drinking ginger tea can help regulate blood sugar levels, aid digestion, and reduce inflammation. It's a simple, natural remedy that can be easily incorporated into your daily routine to support overall health and well-being.

Note: While ginger is beneficial for blood sugar regulation, it should complement a balanced diet and regular medical care, especially for those with diabetes. Always consult with a healthcare provider before making significant changes to your diet or incorporating new natural remedies, especially if you are on medication or have health concerns.

Prevent & reverse Type 2 Diabetes with my free 5-Day Meal Plan

“The prediabetic plan was so helpful! I felt full throughout the day, lighter, and more confident in my food choices. It definitely helped me mentally as well because I finally understood what it was like to really care for my body from the inside out (really cool how food choices can impact the way we think). I lost 5.5lbs in about 1 1/2 weeks (225lbs to 219.5lbs). That was a really big deal for me because I had reached a plateau for months at 225lbs. I'm working on staying consistent so I can reach my goal weight of 164lbs and learn to maintain it.” - Natalie

Recommended reading: 4 Ways to Maintain Healthy Blood Sugar Levels

FAQ on Lowering Blood Sugar

1. What causes high blood sugar levels?

   • High blood sugar, or hyperglycemia, occurs when your body has too much glucose in the bloodstream. This can happen for several reasons, including diet, lack of exercise, stress, illness, or not taking enough glucose-lowering medication. Consuming foods high in simple sugars or carbohydrates can cause a rapid spike in blood sugar levels, as can lack of physical activity, which helps use up glucose as energy.
     
     

2. How can I quickly lower my blood sugar if it's too high?

   • To quickly lower your blood sugar, engage in some moderate physical activity like walking, as this helps your muscles use glucose more effectively and lowers blood sugar levels. Drinking water and staying hydrated can also help, as it dilutes the concentration of glucose in the blood. However, it's important to monitor your levels closely and consult a healthcare professional if you frequently experience high blood sugar levels.
     
     

3. What are the best foods to eat for lowering blood sugar?

   • Foods that are low on the glycemic index (GI) are best for managing blood sugar levels. These include non-starchy vegetables, most fruits, legumes, whole grains, nuts, seeds, and lean proteins. Foods high in fiber are also beneficial, as fiber slows down the digestion of carbohydrates and the absorption of sugar, helping to keep blood sugar levels stable.
     
     

4. Can stress affect my blood sugar levels?

   • Yes, stress can significantly affect your blood sugar levels. When you're stressed, your body releases hormones such as cortisol and adrenaline, which can cause blood sugar levels to rise. Managing stress through relaxation techniques, exercise, meditation, or counseling can help mitigate these effects and improve blood sugar control.
     
     

5. How often should I check my blood sugar levels?

   • The frequency of blood sugar monitoring should be personalized based on your type of diabetes, the medications you're taking, and your blood sugar control. People with type 1 diabetes may need to check their blood sugar more frequently than those with type 2 diabetes, especially if they're using insulin. It's best to consult with your healthcare provider for recommendations tailored to your specific needs and goals.

Remember, managing blood sugar is a critical component of maintaining overall health, especially for individuals with diabetes. Alongside dietary changes, regular physical activity, proper hydration, stress management, and consistent monitoring are key strategies in controlling blood glucose levels. Always consult with a healthcare professional before making significant changes to your diet or exercise routine, especially if you have underlying health conditions or are on medication.

Don't forget the meal plan to go with your new remedies! Download meal plan here.