I’ve been reversing diabetes naturally for over 30 years. Here are six hacks I’ve learned along the way to help control blood sugar. Number six may surprise you.
1. Vinegar or Lemon
Adding vinegar or lemon to a meal slows stomach emptying, which in turn slows the absorption of sugar into the bloodstream.
2. High-Fiber Foods
Fiber dilutes the carbohydrate content of a meal and slows its absorption, helping to prevent blood sugar spikes.
3. Water, Black Tea, or Other Teas
Staying hydrated with water, black tea, or one of the teas discussed in an earlier post can support healthy blood sugar levels.
4. Check for Mineral Deficiencies
Make sure you’re not deficient in magnesium, zinc, or chromium — all three play important roles in blood sugar regulation.
5. Exercise
Aim for at least 5,000 steps per day. If that’s not accessible right now, try “sofa push-ups” — the lazy way to exercise described in an earlier post.
6. Heat, Chill, and Reheat Your Starches
This is the surprising one. Heating, chilling, and then reheating bread, pasta, rice, or potatoes actually reduces their glycemic index — a simple cooking trick that can meaningfully lower their impact on blood sugar.
For more tips on controlling carbs, download the free eBook Health Secrets at peacediet.org.
About Dr. Terry Shintani, MD, JD, MPH
Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.
Learn more about Dr. Shintani’s work and recognition: NLM Native Voices
Sources:
- NIH/PubMed — Vinegar Intake and Postprandial Glucose Response
- NIH/PubMed — Resistant Starch Formation via Cooking, Cooling, and Reheating
- NIH/PubMed — Micronutrient Status (Magnesium, Zinc, Chromium) and Glycemic Control