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How to Reduce Blood Sugar Naturally and Renew Energy

Blood sugar levels and our health

I recently had a friend come to me and tell me she was working on reducing her dependence on medications and trying to treat her diabetes in a more natural way, and asked me for any advice I had on what she could incorporate into her diet.

Having a host of things at the top of my head, I figured I would share the ways I know how to reduce blood sugar naturally, (hopefully) help others become less dependent on medications and as a result feel a whole lot better so that they can go on living their best life! After all, isn’t that what we are all aiming for?

High blood sugar can not only cause hyperglycemia and diabetes, but can cause infections, kidney damage, nerve damage, and heart disease, among other very serious conditions. It can often leave you with extreme fatigue. If you are wondering if you may have symptoms of high blood pressure, you can find more information here.

If you are just looking for ways to reduce your sugar intake, this article is also for you!

Note: I am not a doctor and if you are suffering from serious conditions, make sure you consult one.

Sugar, sugar, everywhere!

Sugar seems to be a recurring issue for many of us in the modern world. I mean, it is EVERYWHERE!  It is in not only the obvious things like desserts and candies, but already naturally sweetened fruit juices, breads, pastas, even milk! Yes, milk! I am a teacher and I see my students grabbing the small strawberry and chocolate milk cartons that they push on children to drink for breakfast and lunch, and in a small 6 oz carton, there was a WHOPPING 24 GRAMS OF SUGAR. I was SHOCKED! No wonder we have an epidemic of obesity and diabetes.

Another example is when my step-son came home from elementary school almost every week with candy his teachers had given him or told me about cookies they had received for a reward. I am talking about ALL. THE. TIME. As a teacher, I get it. As a mom, I don’t understand how teachers are not thinking about the effects this may have on some kids who really should not be eating this stuff AT ALL. 

What this all really comes down to is this: We live in a culture that is so saturated with sugar-laden foods that it is almost like we cannot escape from it. 

Things we may not know have lots of sugar

When I speak to some people, they don’t seem to realize how many things that are not particularly sweet but still contain a lot of sugar.

Carbohydrates: Bread, Pasta and Rice Products

Carbohydrates are, in essence, sugar. When we eat refined carbs (particularly enriched flour products) like white breads, pastas, rice, etc., our bodies break down the sugars so quickly that it requires our insulin system to quickly react. After constant pressure on the system, some people lose the ability to produce insulin on their own in order counteract the high sugar levels.

I did a little research and found the most popular brands of breads are all made with enriched flour, which is so processed that it will spike blood sugar levels very quickly.


A lot of condiments like ketchup and salad dressings contain massive amounts of sugar to make the taste more attractive to many of us who have become so accustomed to everything sweetened. I could not even find pickle relish in the grocery store without high fructose corn syrup! HFCS is a huge contributor to diabetes, obesity and tons of other health conditions and is often found in the most unlikely places.

Reducing sugar intake

If you’re committed to reducing sugar intake, reducing blood sugar and taking back your health, these are the things you must start doing.

Steer clear of high fructose corn syrup and added sugars

Always check ingredient labels and make sure they have no HFCS or added sugars. There are plenty of products that are now available that fit these criteria.

This means everything from store-bought juices and sodas to desserts and breads.

If you are not diabetic or with a serious health condition, you should be safe to allow yourself to have these things every ONCE in a while, but should not be in our daily diets.

Choose whole grain/whole wheat breads and pastas

Look at the ingredients in your bread. If the first ingredient does not say whole wheat or whole grain, then it is going to increase your blood sugar levels a lot faster and a substantial more than if you stick to whole grains. Whole grains are

My favorite bread brands are Ezekial bread (THE most healthy bread you can buy); Dave’s Killer Bread, and Arnold’s whole wheat or whole grain breads.

If you are not a big fan of wheat bread, my recommendation is to toast it and put some quality butter on it.

I LOVE Alma’s organic whole wheat pasta. It has great flavor and I notice a difference in how I feel when I eat it!

Choose brown, black or red rice 

White rice also has a higher glycemic index and will spike blood sugar levels as well. Brown, black and red rices still have their casings, which allows the body to digest them more slowly, having less impact on your sugar levels.

Eat the above less frequently and in smaller portions

I tend to believe that we should avoid eating bread, pasta and rice daily. I do NOT, however, subscribe to the KETO diet. Whole grains are important and contain essential nutrients for our bodies. We just don’t need to be eating them at every meal or in the portions we do.

So what does this look like? We should probably not eat sandwiches every day for lunch or eat rice or pasta every day for dinner, ESPECIALLY if we are eating beans with it! Beans are also carbohydrates that can spike sugar levels. All of these items still raise blood sugar levels (albeit more slowly), so if you’re aiming to lower your blood sugar, limiting these things in your diet is important.

Portions of pasta and rice should around half a cup per meal, give or take. Try reducing these carbs while increasing vegetables.

Quinoa is an excellent substitution for rice or pasta. It has a ton of nutritional benefits, loads of fiber as well as a low glycemic index that makes it great for controlling blood sugar. (I love to pair quinoa with red and green bell peppers and black beans.)

Lettuce wraps are a great substitution for bread. The greener the lettuce, the more flavor and nutrients it contains.

Tip: Enjoy whole grain carbs  and veggies more by adding your favorite seasonings: my favorite include garlic, paprika, and often cayenne and chili powder

Substitute sugar with honey

Whether it be for coffee or in recipes, RAW honey is a great substitute to sugar for a few reasons. One, it has a lower glycemic index so it does not spike blood sugar levels as quickly as regular sugar and is easier to digest. Two, raw honey actually has nutritional benefits, unlike many processed honey options and sugar. Three, a small amount of honey goes a long way. This is important because you can use less honey than you would sugar and not sacrifice taste. Beware, however, of using too much honey or the same amount of honey as you do sugar, because it still raises blood sugar and can have negative effects if overused.

Eat vegetables that help lower blood sugar

Beets, cucumbers, and leafy greens are your best veggies for lowering blood sugar. Try incorporating these into your diet; if you find this to be difficult sometimes, smoothies and homemade juices are a great way to get these in. I may substitute dinner or supplement it on occasion with a homemade juice.

To see some of my healthy juicing recipes, click here. I discuss my morning smoothie recipe as well as some other delicious smoothie recipes here.

Drink Apple Cider Vinegar

Apple cider vinegar is a remedy I recommend for almost every type of ailment. It has shown to reduce blood sugar, as well as treat the many digestive issues and other ailments that come from eating a high sugar diet. It is not a taste many prefer, but the health benefits are extensive. Be sure to drink plenty of water after!

The takeaway

Every day and every meal gives you the opportunity to choose more and more healthier options. Substitute that sugary drink with water (even more, infuse it with some fruit or squeeze in some lemon). Change out the white breads and pastas for whole grain options. Choose fruit when you have a craving for high sugar treats. Read ingredient labels. Add more veggies into your life. Sooner than you know it, you will begin to see results!

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What ideas above have helped you to lower blood sugar levels? What else may have helped you? Please share below and spread your knowledge!

4 thoughts on “How to Reduce Blood Sugar Naturally and Renew Energy”

  1. This was great information! I really didn’t realize how many things have sugar in them, that I would have thought had zero sugar. I have been so low on energy lately and I have not figured out why yet. But it does interfere with what I need to get done during the say. Could it be that I have too much sugar?

    1. It may have to do with sugar, especially because sugar can give us a very temporary boost in energy followed by a crash. It does not sustain us the way that whole grains, fat and protein do. Also, because it may cause digestive issues, our systems may be working overtime and may be dealing with a host of other ailments that may be sucking away our energy. You may be interested in my article about digestive issues and autoimmune conditions that you can check out here:
      Hope this helps!

  2. I’ve always told people that all they have to do is substitute for the most part. This has a dramatic effect on many who I’ve recommended this method to. We’re so conditioned in the way we do things it can be tough, but after making a switch from white carbs to whole wheat/brown carbs, you start to crave them. I MIGHT eat white bread once a month, if that. I will eat fast-digesting sugars, but only pre or post-workout, and it’s important for me to relay that I only do so within one hour before or after training, when white carbs are used to simply refill glyco stores. Vegetables, especially green vegetables, can be my downfall as I’m not a big fan of them unless in a salad, so I’m definitely going the smoothie route. I need to eat them more than twice a week!

    1. Yes! Substitute seems best! I feel like so many people are going from carb overload to things like keto and the dramatic switch is difficult to sustain and can make people sick, much like withdrawal.
      As far as your vegetable concern, I totally understand! I wrote an article about how juicing can help us get those veggies in. What I did not include in that article, though, is that I believe juicing can train our taste buds to like veggies more and therefore incorporate more into our diet. I have actually begun to CRAVE salads! check out the article here:

      Thanks for commenting!

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