Diabetologist shares 7 hacks to handle blood sugar spikes naturally: Add fenugreek seeds to eating regimen, hydrate nicely and extra

A study printed in The Lancet Global Health in September 2025 shared that 1 in 5 adults, above 45 years, has diabetes. Moreover, city areas had double the diabetes charges as in comparison with rural areas, suggesting the function of latest life-style in diabetes prevalence. It additionally highlighted that India contributes a big share of the worldwide diabetes burden. India is named the diabetes capital of the world.

ALSO READ: Mumbai diabetologist warns late-night consuming might increase diabetes threat; shares 5 dinner choices for secure blood sugar

But diabetes isn’t just an issue for older adults. Young Indians are additionally getting identified with it. A study printed in May 2024 discovered that diabetes is quite common in younger Indians, with individuals beneath 35 years previous, already 17 % having diabetes, and 40 % if somebody already has a household historical past of diabetes.

Given how frequent diabetes is in older adults, youthful adults are at a better threat. Add to this the hectic life-style elements, like elevated stress at work, ordering processed and takeaway meals, and low bodily exercise.

While early screening is likely one of the main instruments to detect diabetes, embracing wholesome life-style habits, comparable to correct diet, common train, and stress administration, helps to stop the illness. The first method is find out how to handle a blood sugar spike naturally.

To perceive find out how to handle blood sugar spikes, HT Lifestyle reached out to Dr Aasim Maldar, guide endocrinologist and diabetologist, PD Hinduja Hospital & Medical Research Centre, Mahim. He stated, “Optimal lifestyle forms the foundation of diabetes therapy and many other chronic illnesses.” This means, life-style is the idea on which all different remedies relaxation, because the physician referred to as it ‘foundation.’

Many stylish diets or fast fixes are circulating on social media, however Dr Maldar warned towards them. “Going ahead with fad diets lacking a scientific basis and nurturing unrealistic expectations can hardly be useful.” These trending diets promise unrealistic and dramatic outcomes, that are unrealistic.

Dr Maldar shared 7 methods you may handle your blood sugar spikes naturally, revealing why they work. But he did remind that these should not a ‘cure-all.’ They are complementary in nature and assist blood sugar administration. But they don’t exchange prescribed drugs, particularly for individuals who have been identified with diabetes or are at excessive threat.

Here are the meals and habits the diabetologist really helpful:

1. Add cinnamon to eating regimen:

• Cinnamon is wealthy in antioxidants and has properties that mimic insulin, selling the transport of glucose into cells. Cinnamon can cut back fasting blood glucose ranges in people with sort 2 diabetes.
• Add to meals like oatmeal or smoothies.

2. Stay hydrated:

• Hydration aids in managing blood sugar ranges by stopping dehydration-induced glucose spikes.
• Aim for constant water consumption to assist total hydration and metabolic processes.
• But, something in extra might be dangerous, together with water consumption, particularly in individuals with kidney illnesses, electrolyte disturbances, and coronary heart illnesses, so drink water carefully.

3. Fenugreek seeds:

• Fenugreek seeds comprise soluble fibre, which slows down digestion and carbohydrate absorption. They enhance blood sugar management and cut back fasting glucose ranges.
• Soaking the seeds makes them simpler to digest and enhances their advantages.

4. Yoga and aware respiration:

• Regular follow of yoga and deep respiration can cut back cortisol ranges, a stress hormone that impacts blood sugar. These practices promote rest and enhance glycemic management.
• Incorporating them into routine can mitigate stress-related sugar spikes.

5. Vinegar earlier than meals:

• Vinegar, notably apple cider vinegar, boosts insulin sensitivity by slowing the speed of abdomen emptying. This might help in reducing postprandial glucose ranges, making it a easy addition earlier than meals.
• Consuming vinegar might help reasonable post-meal blood sugar rises, offering momentary enhancements in glucose management when used recurrently.

6. Add resistant starch:

• Resistant starch acts equally to soluble fibre, offering quite a few well being advantages, together with improved insulin sensitivity.
• It helps enhance insulin sensitivity, which might contribute to raised glycemic management over time.
• Resistant starch is present in meals like inexperienced bananas, legumes, and cooked-then-cooled brown rice.

7. Magnesium-rich meals:

• Magnesium performs a important function in glucose metabolism and insulin motion.
• Foods which might be excessive in magnesium, like leafy greens and nuts, might help enhance insulin sensitivity, decreasing the danger of creating sort 2 diabetes.

Note to readers: This article is for informational functions solely and never an alternative choice to skilled medical recommendation. Always search the recommendation of your physician with any questions on a medical situation.