Blood sugar

What high blood sugar feels like.


low-dose alcohol with meals – better yet no alcohol

amla (Phyllanthus emblica) (Indian gooseberry), more

apple cider vinegar, lipoic acid, CoQ10, pyridoxamine



a hot bath

beans, more, even bean pasta

a regular and consistent bed time

Berberine found in barberry. Berberine has a beneficial effect in improving insulin resistance and glucose utilization in tissues by lowering the lipid (especially triglyceride) and plasma free fatty acids levels. Barberries may help manage diabetes and may protect against metabolic syndrome.


brain derived neurotrophic factor (BNDF) – see the neurogenesis section in this blog post

brown fat – see this obesity post

vitamin C

caffeine, more, more

calorie restriction via SIRT1

a low carb diet – but not too low

Complex carbs cause less of a blood sugar spike than simple carbs.

Even healthy people can have unhealthy blood sugar spikes.

Carrageenan caution as demonstrated in mice.

chia seeds

chromium, more, more (?): This study of 78 participants showed that fasting blood glucose improved with early time restricted eating where food is taken only early in the day.

A robust circadian rhythm

cloves, more

green coffee beans

Co-Q10 (or idebenone (more) (conflicts with calorie restriction)




Exercise the most important thing!

Exercise works via transforming growth factor beta 2 (TGF-beta 2).

after a starchy meal

Exercise on an empty stomach for better glucose control.

include resistance training

multiple brief exercise sessions are good, too.

There is a bell-shaped relationship between exercise training load and mitochondrial function, glucose metabolism, and physiological adaptation to exercise training in human subjects, during a training program with a progressive increase in training load. In this study of 11 healthy volunteers, excessive exercise training caused mitochondrial functional impairment and decreased glucose tolerance in healthy volunteers. There was a substantial improvement in metabolic parameters after only 1 week of reduced training in the recovery phase compared with the excessive training phase.

intermittent fasting, more, more

It will probably not lower blood sugar too much, or maybe it will.

a highfat (fast food) diet → hyperglycemia

fenugreek, more

The fiber in fruits makes them OK, but not as smoothies

A high-fiber meal slows down the digestion of food into the intestines, which may help to keep blood sugars from rising rapidly.

Here is suggested foods that will not raise blood sugar.

Fruit, but not too much.

ground up flax seed (oxidizes easily so grind it fresh)


ginger, more, more, more

ginseng, more

glycemic index diet, more, more, more

goat’s rue (Galega officinalis)

spouted grains cause less of a blood sugar spike than non-sprouted grains

green tea with starchy food, more, more, more


only eat when hungry

juniper berries

vitamin K


magnesium (a plant-based diet)

mediterranean diet, more

Metrnl, increased by exercise and cold exposure


nuts, more, more: prevent the after-meal blood sugar spike

oats, moregood food according to Healthline.


osha root (Ligusticum porteri)


a plant-based diet

a high-protein breakfast

plums or prunes



sage tea

minimize intake of animal-based saturated fat


brown seaweed

Chinese skullcap (Scutellaria baicalensis)

silymarin (milk thistle (Silybum marianum))

smoothies, where the fruit is blended, may cause a bigger blood sugar spike

Preventing blood sugar spikes.

avoid statin drugs

stevia, more, more – but don’t overdo it

Even natural non-caloric sweeteners like stevia and monk fruit cause one to eat more, resulting in a blood sugar rise.

avoid chronic stress – see the Stress post


strawberries for better insulin sensitivity

avoid sucralose


tai chi

add tofu to white rice to blunt the blood sugar spike

vinegar, more

adequate water intake, more

minimize wheat

more blood sugar information

By Otto

I am a health enthusiast, engineer, and maker.

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