From time immemorial and strengthened by the convictions of our ancestors, most of us seek home remedies for common ailments that afflict us. When it comes to Type 2 Diabetes, while conventional treatments such as oral medications, lifestyle changes, and, in some cases, insulin therapy play an important role, some home remedies are surprisingly effective in managing this condition. They contribute towards holistic healing and general wellbeing.
Here are the most effective home remedies that are known to stabilise blood sugar levels, reduce insulin resistance, and support overall health.
Apple Cider Vinegar
Apple Cider Vinegar improves overall glycemic control and reduces fluctuations in blood sugar throughout the day. As per a study published in ‘Diabetes Care’ in 2004, consuming Apple Cider Vinegar before a high-carbohydrate meal improved insulin sensitivity in individuals with insulin resistance.
Apple Cider Vinegar is also likely to reduce the postprandial (after-meal) blood sugar spikes by slowing the digestion of carbohydrates. In a study in the European Journal of Clinical Nutrition 2005, participants who consumed a small amount of vinegar as part of their meal had a significantly smaller increase in blood sugar levels, than those who didn’t.
Ways to include Apple Cider Vinegar in Diet
Pre or post meal drink – Mix 1-2 tablespoons of vinegar in a large glass of water. As vinegar is acidic, dilution helps prevent damage to your tooth enamel/irritation in your digestive tract.
Salad Dressing – Now we are talking!! The tangy vinegar combined with olive oil, lemon juice, mustard, and herbs on salads is pure bliss in a bowl.
Capsules – If you hate the taste of vinegar but want to get the benefit, talk to your healthcare provider and take vinegar supplements.
Cinnamon
A spice with medicinal properties, cinnamon is a household name in most of the Indian culinary preparations. Cinnamon contains compounds like cinnamaldehyde, which is effective to enhance insulin sensitivity. A study in 2003 found that cinnamon supplementation of 1-6 grams per day improved insulin sensitivity significantly.
Cinnamon is also proven to reduce sharp post-meal sugar spikes and lower fasting sugar levels in individuals with Type 2 Diabetes. This magic spice is also effective to combat chronic inflammation, high cholesterol levels, and oxidative stress.
Ways to include Cinnamon in Diet
Seasoning – Sprinkle cinnamon powder on yogurt, oatmeal’s, smoothies etc. You can also add it to your baking recipes.
Cinnamon Tea – Who doesn’t love a good masala chai brewed with fragrant spices? Add cinnamon sticks and cardamoms, and savour the earthy flavours!
Supplements – Cinnamon supplements are a good choice to include Cinnamon daily. Talk to your healthcare provider before you do.
Fenugreek
Fenugreek contains bioactive compounds like soluble fibers, alkaloids, flavonoids, and saponins. Soluble fibers in it, particularly galactomannan, help slow down the absorption of sugars from the digestive tract. This prevents sudden post-meal sugar spikes. Fenugreek also has a positive effect on insulin secretion and action.
Fenugreek plays a vital role in improving lipid profile, enhancing insulin sensitivity, and reducing fasting sugar levels. Fenugreek’s anti-inflammatory properties enrich overall health and wellbeing.
Ways to include Fenugreek in Diet
Soaking – The common way is to soak a spoonful of Fenugreek seeds overnight and consume it first thing in the morning. You can also try sprouting it to enhance its effectiveness.
Seasoning – From time immemorial, Fenugreek has been a part of our culinary preparations. Add few seeds to sambar, curries, and dosa batter to imbibe the wholesome benefits
Supplements – Fenugreek supplements are quite effective too.
Ginger
Ginger is a part of many cuisines as it is renowned for its anti-inflammatory, antioxidant, and digestive properties. Ginger can help reduce fasting blood sugar levels and post-meal blood sugar spikes. By helping your body to regulate blood glucose levels, ginger helps enhance insulin sensitivity.
As ginger contains bioactive compounds like gingerol, it helps combat inflammations, reduce oxidative stress, improve overall metabolic function, and enable better insulin action. Hence ginger intake is an effective way to manage Type 2 Diabetes. Additionally, ginger promotes a good lipid profile.
Ways to include Ginger in Diet
Seasoning – Add freshly cut, grated, julienned or crushed ginger to stir-fries, salads, or gravies.
Tea – Add crushed ginger when brewing milky tea or green tea, and let the flavours do a merry dance on your taste buds.
Supplements – Ginger supplements are available for people who cannot stand the earthy taste of fresh ginger. Remember to consult your healthcare provider before choosing a supplement.
Garlic
Garlic is a treasure trove of bioactive compounds such as Allicin, Sulphur compounds, and antioxidants that can help regulate blood sugar levels, improve insulin sensitivity, and reduce the risk of diabetes complications. It helps reduce fasting blood sugar levels and post-meal sudden sugar spikes.
With commendable antioxidant and anti-inflammatory properties, garlic can protect against common diabetes related complications like heart diseases, nerve damage, and kidney issues. It also plays a vital role in improving lipid profiles. Some studies suggest that garlic can lower systolic & diastolic blood pressure and reduce the risk of atherosclerosis, thereby improving overall well-being of individuals with Type 2 Diabetes.
Ways to include Garlic in Diet
Seasoning – Garlic with its fragrant profile adds an exotic flavour to all our culinary preparations. Add it crushed, grinded, or julienned to unleash Allicin, the active compound believed to enrich overall health.
Consume Raw – Cooking garlic reduces the potency of Allicin. So if you are keen to get the full garlic benefit, add uncooked julienned garlic or garlic powder to salads, pestos, and chutneys.
Supplements – Garlic supplements are effective to imbibe the full benefits while protecting yourself from ‘garlic breath’!!
Aloe Vera
Renowned for its soothing and healing properties, Aloe Vera has a positive impact on blood sugar regulation, insulin sensitivity, and overall metabolic health. Aloe Vera contains vital compounds like anthraquinone and polysaccharides that are rich in anti-inflammatory properties.
Additionally, Aloe Vera is rich in antioxidants like Vitamin C, Vitamin E, beta-carotene, and flavonoids that help combat oxidative stress and diabetic neuropathy. Aloe Vera helps lower fasting blood sugar levels and post-meal sudden sugar spikes. It has also been proven to improve gut health.
Ways to include Aloe Vera in Diet
Consume Raw– The gel from the inner leaf of Aloe Vera plant can be scooped out and consumed directly. You can also add it to smoothies or juices. Readily available Aloe Vera juices/tonics are also a popular choice for individuals with busy lifestyles.
Bitter Melon
Also called Bitter Gourd, Bitter Melon is an integral part of Indian cuisine and traditional medicines. Bitter Melon contains bioactive compounds like charantin, polypeptide-p, and momordicoside which are known to mimic the action of insulin. Hence these compounds enhance glucose uptake in the body’s cells and reduce post-meal blood sugar spikes.
Some studies suggest that bitter melon may stimulate the pancreas to secrete more insulin and improve glucose tolerance. Rich in anti-inflammatory and antioxidant properties, bitter melon strengthens your metabolic health and improves insulin sensitivity. It can stimulate bile production and improve overall gut health.
Ways to include Bitter Melon in Diet
Curries – Bitter gourd is truly a bitter pill to take! So though it is preferable to be taken raw, it is equally effective in curries, stir-fries, and vegetable preparations.
Supplements – Bitter gourd extract is available as capsules or tablets. Consult your healthcare provider on dosage and frequency.
Soluble & insoluble Fiber
Fiber intake plays a big role in improving digestive health, thereby effectively regulating blood sugar levels. Soluble fiber, found in foods like oats, legumes, fruits, and vegetables, improves glycemic control, imparts satiety, and slows glucose absorption. It also improves insulin sensitivity.
Insoluble fiber, found in whole grains, nuts, seeds, and vegetables like cauliflower & broccoli, reduce digestive discomfort and facilitate regular bowel movements. Both soluble and insoluble fibers help type 2 diabetes management by improving glycemic control and gut health
Ways to include Fibers in Diet
Diet – Include whole grains, legumes, vegetables, fruits, and nuts as part of your daily diet.
Supplements – Though fiber supplements are not that popular, they are available if you find it difficult to get enough fiber through food alone.
Neem
Rich in antioxidants, anti-inflammatory properties, and antidiabetic actions, neem has been shown to lower blood sugar levels by enhancing insulin secretion and insulin sensitivity. Neem leaves contain phytochemicals that are known to mimic the action of insulin. The compounds contained in neem, such as nimbin and azadirachtin, help reduce blood sugar levels.
Neem also enriches overall health with its anti-inflammatory and antioxidant properties. Individuals with diabetes are more prone to infections due to compromised immune function and high blood sugar levels. Neem with its strong antimicrobial and antiviral properties play a vital role in preventing and fighting against infections. Neem is also a powerful liver detox agent.
Ways to include Neem in Diet
Supplements – Though chewing fresh neem leaves on an empty stomach is a common practice in traditional medicine, not everyone can tolerate the bitterness of neem. So neem supplements as capsules is an easy way to get the best benefit. However, always remember to consult your healthcare provider before taking any supplements to manage Type 2 Diabetes.
Green Tea
Rich in polyphenols, Green Tea has antioxidant, anti-inflammatory, and metabolism-boosting properties. Research and studies suggest that Green Tea may help regulate blood sugar levels and improve insulin sensitivity. It also reduces the risk of diabetes related complications as it is rich in antioxidants and anti-inflammatory properties.
Regular consumption of Green Tea may make the body’s cells more responsive to insulin, thereby lowering blood sugar levels. Green Tea catechins boost metabolism, increase fat oxidation, and facilitate fat-burning. Additionally, it can also reduce post-meal sudden sugar spikes by enhancing insulin sensitivity and slowing the absorption of sugar in the intestines.
Ways to include Green Tea in Diet
Brew – Brew fresh leaves or tea bags in hot water. It is usually recommended to have 2-3 cups per day to imbibe the wholesome benefits.
Supplements – Green Tea extracts in the form of capsules or tablets are effective too.
Bael Leaves
Known as Indian Bael or wood apple, Bael is a fruit native to India. From time immemorial, Bael Leaves have been used in traditional medicines for its therapeutic properties. Rich in bioactive compounds like flavonoids, alkaloids, glycosides, and phenolic compounds, Bael Leaves have potent antidiabetic properties.
Bael Leaves are used to treat diabetes in traditional methods of treatment. It improves glucose metabolism and enhances the body’s ability to use insulin more effectively. It also helps fight oxidative stress, tissue damage, and inflammations. It also contributes to overall health and diabetes management by improving gut health and enriching liver function.
Ways to include Bael Leaves in Diet
Bael Leaf Tea – Boil 2-3 fresh Bael Leaves in a cup of water and brew it for 5-10 minutes. Strain and drink once or twice a day. There are also ready Bael Leaf powder that can be taken mixed with water, honey, or fresh curds.
Supplements – Bael leaf supplements can also be taken in capsule or tablet form.
Curry Leaves
Flavoursome and earthy, Curry Leaves are an integral part of most Indian cuisines. Curry Leaves have beneficial effects on blood sugar control, insulin sensitivity, and cholesterol levels, thereby proving vital to manage Type 2 Diabetes. Moreover, Curry Leaves are believed to have hepatoprotective properties that are vital to enrich liver function and health.
Curry Leaves are rich in antioxidants including carotenoids, flavonoids, and phenolic compounds, and help neutralise harmful free radicals and oxidative stress. Rich in anti-inflammatory properties, Curry Leaves help improve overall metabolic health, including insulin function and glucose metabolism.
Ways to include Curry Leaves in Diet
Culinary Preparations – Add Curry Leaves to sambars, curries, chutneys, stir-fries, soups, and vegetable preparations.
Consume Raw – Chew on few fresh Curry Leaves or consume raw Curry Leaf extract (made of 15-20 leaves) on empty stomach in the morning
Supplements – Curry Leaf extract is also available in capsule form for ease.
Gooseberry (Amla)
Well known for its potent cooling properties, Gooseberries are rich in Vitamin C, antioxidants, and health enriching bioactive compounds. It is effective in regulating blood sugar levels, improving insulin sensitivity, reducing oxidative stress, and enriching overall metabolic health. It is effective to reduce both fasting blood sugar levels and post-meal sudden sugar spikes.
Amla can also help stimulate the pancreas to secrete more insulin, thereby enhancing insulin sensitivity. It is effective to combat oxidative stress and reduce diabetic complications like diabetic neuropathy, retinopathy, and cardiovascular diseases. Amla has hepatoprotective properties, thereby enriching liver function and health.
Ways to include Amla in Diet
Eat Raw – Eating raw Amla is one of the effective ways to get the full nutritional benefits. If you are not that fond of the raw taste, apply some honey or black salt. Amla juice is also a good choice to imbibe the wholesome benefits. Fresh Amla is also available in powder form – it is recommended to mix 1-2 teaspoons with water/honey and consume daily.
Supplements – Amla extract is also available as capsules and tablets.
Indian Blackberry (Jamun)
Indian Blackberries has long been used in traditional medicine to manage Type 2 Diabetes. It is a treasure trove of antioxidants, bioactive compounds, and nutrients. Jamuns contain compounds like jambosine and jamboline, which have been proven to help regulate blood sugar levels. These compounds may work by inhibiting the conversion of starch to sugar and improving the body’s ability to utilise glucose more effectively.
So it helps regulate blood sugar levels, improve insulin sensitivity, and prevent diabetic related complications. It is also rich in antioxidants, antimicrobial capabilities, and anti-inflammatory properties, thereby reducing the risk of cardiovascular issues, abnormal lipid profile, digestive disorders, and kidney damage.
Ways to include Jamun in Diet
Fresh Jamuns – Eat a handful of fresh Jamuns daily. Sweet and tangy in equal measures, it is true bliss on hot summer days. Jamun juice and extracts are other easy ways to extract the wholesome benefits of Jamuns. Jamun seed powder is commonly used in ayurvedic medicine to manage blood sugar levels.
Nopal
Nopal, mostly grown in Erode and Kodumanal regions of Tamilnadu, is the edible pads of the prickly pear cactus, and is known to play a vital role in blood glucose regulation as it is a rich source of dietary fiber, particularly pectin. Nopal slows down the absorption of glucose from the digestive tract, thereby effectively reducing fasting sugar levels and post-meal sudden sugar spikes.
It is proven to improve insulin sensitivity. With natural anti-inflammatory qualities and antioxidants, Nopal is beneficial to protect against diabetic complications like diabetic nephropathy, retinopathy, and cardiovascular diseases. As it is a source of soluble fiber, it promotes satiety and gut health.
Ways to include Nopal in Diet
Fresh Nopal as an ingredient – The Nopal pads are typically peeled and sliced before they are stir-fried, grilled, or cooked. Nopal can also be cut into small strips and added to garden salads.
To conclude, while conventional treatments and medications play a crucial role in treating and managing Type 2 Diabetes, these home remedies play a dual role – playing a vital role in helping you manage Type 2 Diabetes while enriching overall health and wellbeing. Incorporating/combining one or more remedies into your daily routine is the simplest way to enhance your diabetes management plan.
