8 natural ways to lower your blood sugar, from yoga to apple cider vinegar

Blood sugar was once considered something people only focused on when they had diabetes. But the explosion in popularity of medications that affect blood sugar, like Ozempic and Wegovy, along with over-the-counter blood glucose monitors, has raised general awareness of the role blood sugar plays in several areas of health. That’s why Jessica Cording, a dietitian and author of The Little Book of Game-Changers, says that blood sugar control is important for everyone. “It influences so many aspects of our health,” she tells Yahoo Life, from managing inflammation to lowering the risk of unhealthy food cravings.

If you’re one of the 38.4 million Americans with diabetes, it’s understandable that blood sugar management be a big part of your life. But doctors say that it’s important to pursue natural ways to manage your blood sugar, even if you’re on medication. “Lifestyle modification, which includes natural ways to lower blood sugar, is always recommended in combination with medication for treatment of diabetes,” Dr. Serena Cardillo, professor of clinical medicine in endocrinology, diabetes and metabolism at Penn Medicine, tells Yahoo Life. “The effects of medication alone will be limited if the lifestyle piece isn’t optimized.”

Getting a lab test is the best way to know where things stand with your blood sugar (aka glucose), but Cording says you don’t necessarily need to go that route if you don’t have an underlying health condition like type 2 diabetes. Instead, she recommends being on the lookout for signs of unstable blood sugar throughout your day, like feeling irritable or anxious, struggling with food cravings, having regular mood swings and dealing with energy crashing. “These are all signs to pay attention to your blood sugar levels,” Cording says.

Whether you’re trying to make smarter lifestyle choices for your health or just feel like you could be doing better on the blood sugar management front, experts say these are the best natural ways to lower your blood sugar.

Ramp up your fiber intake

“Fiber-rich foods will help with glucose spikes after meals,” Dr. Anthony Pick, clinical assistant professor of endocrinology at Northwestern Medicine, tells Yahoo Life. That’s because your body can’t absorb or break down fiber, he explains. As a result, it moves slowly through the stomach, helping you to feel fuller longer, Beth Mitchell, a dietitian nutritionist and diabetes education manager at the Ohio State University Wexner Medical Center, tells Yahoo Life. (Fiber can also support good digestive and heart health, making it an excellent nutrient to have in your life, Cording points out.)

While the Dietary Guidelines for Americans recommend that adults have 22 to 34 grams of fiber a day, only 5% of Americans hit that goal. To get more fiber on your plate, Cardillo suggests focusing on apples, berries, pears, green vegetables, legumes and whole grains.

Get in good amounts of protein

Protein, which plays a key role in growth and development, helps you feel full. That’s why dietitians generally recommend trying to have protein throughout your day. Foods like meats, poultry, fish, beans, eggs, nut butter and tofu are all good sources of protein, according to the Dietary Guidelines for Americans. “Pairing carbohydrates with protein slows the digestion of food, reducing the post-meal blood sugar spike,” Cardillo says.

Having plenty of protein in your day — the recommended amount is 0.36 grams per pound of body weight — can also help stave off cravings that happen with blood sugar fluctuations, Cardillo says. You just don’t want to go overboard with protein. “Excess protein can be converted to glucose,” which can make your blood sugar management even harder, Mitchell says. But if you stick within the recommended amounts or even go slightly over, you should be fine, Cording says.

Take in plenty of water

Everyone’s hydration needs are slightly different, but women should aim to have 11.5 cups (92 ounces) of fluids a day, while men should strive for 15.5 cups (124 ounces) of fluids a day, according to the U.S. National Academies of Sciences, Engineering, and Medicine. That’s from food and drink, and about 20% of your daily fluid intake is usually from foods.

But many Americans aren’t drinking enough. A 2024 Yahoo News/YouGov survey of 1,746 U.S. adults found that 8% say they rarely or never drink water, while 25% drink just one to two glasses of water a day. Experts say that’s not enough. “Dehydration can lead to higher blood sugar levels, so it is very important to stay hydrated,” Cardillo says. She also recommends limiting caffeinated beverages, which can be dehydrating because they have a diuretic effect.

Try apple cider vinegar

Apple cider vinegar has been a wellness trend for years and does have some health benefits. There is some data to suggest that apple cider vinegar can help manage blood sugar levels, so don't hold back if you like the taste of it. (If it isn’t your thing, however, there’s no need to force it.)

A 2021 analysis of existing studies found that people with type 2 diabetes who had apple cider vinegar lowered their fasting blood glucose by about 8 milligrams per deciliter. Another small study published in 2023 looked at the impact of having about 2 tablespoons of apple cider vinegar daily on A1C, a test that measures average blood sugar levels over three months. The researchers found that A1C levels dropped from 9.21% to 7.79% in those who had a daily dose of apple cider vinegar over eight weeks.

Don’t forget probiotic-rich foods

Probiotics are live microorganisms that support good digestive health, along with many other perks, according to the National Center for Complementary and Integrative Health (NCCIH). They may also help with blood sugar, though indirectly: “Probiotic-rich foods help improve gut health and are recommended for the general population,” Mitchell says. “Some studies show that a healthy gut can help enhance insulin sensitivity.”

Research suggests that some probiotics may help to lower A1C levels, Pick points out. While you can take probiotics in supplements (though there is some debate about their effectiveness), you can find them in certain healthy foods like yogurt, kimchi, kefir, miso, tempeh and sourdough bread.

Get moving regularly

Regular exercise can help lower blood sugar levels and maintain them, Cardillo says. The American Diabetes Association (ADA) recommends getting 150 to 300 minutes of moderate-intensity aerobic exercise (such as walking) or 75 to 150 minutes of vigorous-intensity aerobic exercise a week (such as high-intensity interval training, or HIIT), along with strength training two or more times a week.

There are two major perks from taking up an exercise habit: Cardiovascular exercise can cause your blood sugar to lower in the moment, Cardillo explains. But there are also lasting blood sugar management benefits to regular exercise. “Increasing lean muscle mass can also provide long-term benefits in helping your body process insulin and glucose more efficiently,” Cardillo says.

Consider taking up yoga

It seems a bit random, but emotional stress can influence your blood sugar. Specifically, stress hormones like cortisol can make your blood sugar rise or fall unpredictably, according to the CDC. Cardillo says emotional stress is a common reason why your blood sugar might go up, and that it can be tough to predict or manage.

That’s why she recommends the practice of yoga. “Yoga is one form of exercise that can help lower blood sugar levels through muscle strengthening and breathing,” she says. (It also helps to hit those exercise goals, Mitchell says.)

Meditation is also helpful for managing stress, Cardillo adds. The ADA says that mindfulness exercises may lower blood sugar as much as some diabetes medications in certain people.

Talk to your doctor about supplements

Some supplements may help to lower your blood sugar, with Pick recommending berberine, myo-inositol, alpha-lipoic acid, cinnamon powder and chromium as options to consider. But Cardillo notes the importance of talking to a health care professional before starting any supplement, including these.

If you have diabetes, Cardillo says it’s crucial to come up with a blood sugar management plan under the care of a doctor. “While natural methods are always a beneficial and healthy way to manage blood sugar, they may not be enough as a stand-alone approach,” she says. “You should consult with your health care provider regarding the need for medication in addition to lifestyle modification for safe and effective comprehensive treatment.”

But if you’re just looking to better manage your blood sugar and are otherwise healthy, Mitchell says natural methods are a great way to go. “These are good recommendations for everyone,” she says.