Why Is My Fasting Blood Sugar High Even When I Eat Healthy? Can Ayurveda Help?

Question

I recently had my fasting blood sugar tested, and the results really surprised me. It came back at 110 mg/dL, which is slightly above normal. My doctor said it’s not diabetes yet, but it’s in the pre-diabetic range, and I need to start watching my sugar levels. The problem is, I already eat pretty healthy, so I don’t understand why my fasting blood sugar is high.

I don’t consume a lot of sugary foods, and I don’t drink sodas or processed juices. My diet is mostly home-cooked meals with lots of vegetables, whole grains, and minimal junk food. I also exercise regularly, so I don’t get why my fasting blood sugar is still on the higher side.

Could stress be affecting my fasting blood sugar? I have a stressful job, and I don’t always sleep well—could that be making my blood sugar higher even though I’m not eating a lot of sugar? I read somewhere that high cortisol levels from stress can increase fasting blood sugar. Is there an Ayurvedic approach to lowering stress-related blood sugar spikes?

Another thing I’m wondering about is digestion. Sometimes, I feel bloated after meals and get cravings for sweets, even though my meals are balanced. Could weak digestion or an imbalance in Agni (digestive fire) be causing my body to store excess glucose instead of processing it properly?

I’ve heard that Ayurveda has natural ways to manage fasting blood sugar and prevent it from turning into full-blown diabetes. Are there specific herbs, foods, or lifestyle changes that help lower fasting blood sugar naturally? I came across remedies like methi (fenugreek), jamun seeds, and cinnamon, but I’m not sure how to use them correctly. Should they be taken on an empty stomach or with meals?

I also want to know if intermittent fasting is good for blood sugar control. Some people say skipping breakfast helps lower fasting blood sugar, but others say it can make things worse. Does Ayurveda recommend fasting for blood sugar management, or is it better to eat smaller meals throughout the day?

If anyone has successfully lowered their fasting blood sugar without medication, I’d love to hear what worked. I really want to prevent diabetes naturally and avoid medication if possible.

Dr Sujal Patil · Accepted Answer

Namaste,

Your fasting blood sugar of 110 mg/dL falls into the pre-diabetic range, which indicates that your body is starting to have some difficulty regulating blood sugar. Since your diet and exercise habits seem good, stress and poor sleep could indeed be major contributors. Chronic stress elevates cortisol, which triggers glucose release from the liver, raising blood sugar even without consuming sweets. Poor sleep further worsens insulin sensitivity. Managing stress through yoga, meditation, or pranayama (breathing exercises) can help reduce cortisol and stabilize blood sugar levels.

In Ayurveda, imbalanced Agni (digestive fire) and excess Ama (toxins) can lead to improper digestion and glucose buildup. Bloating and sugar cravings may indicate that your digestion isn’t optimal. Strengthening Agni with spices like ginger, cumin, and black pepper can help improve digestion and glucose metabolism. Consuming warm, cooked meals rather than cold or raw foods can also support smoother digestion.

Certain Ayurvedic remedies can help lower fasting blood sugar:

Methi (Fenugreek): Soak 1 tsp of fenugreek seeds overnight and consume them on an empty stomach to improve insulin sensitivity.
Jamun seeds: Jamun powder can be taken with water daily to regulate glucose.
Cinnamon: Half a teaspoon of cinnamon powder daily (in warm water or tea) can improve blood sugar control. Ensure it’s Ceylon cinnamon for safety.
Guduchi (Giloy): Known for balancing blood sugar and boosting immunity, this herb can be taken as tea or in capsule form.
Make lifestyle adjustments as well: Ensure consistent meal timing, avoid late-night eating, and incorporate evening walks after meals to improve glucose regulation. If symptoms persist or readings stay elevated, follow up with your doctor for further evaluation.

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