What Are Normal Glucose Levels and How Can Ayurveda Help in Regulating Blood Sugar Naturally?

Question

I recently had a blood test, and my glucose levels came back slightly higher than normal, which has got me worried. I want to understand what normal glucose levels are, why they fluctuate, and how Ayurveda can help regulate blood sugar levels naturally.

From what I understand, normal glucose levels are generally between 70-99 mg/dL when fasting, but my levels were a bit on the higher end. This has made me wonder why my glucose levels are on the rise and whether there’s something I’m doing or eating that is contributing to this increase. Is it related to stress, diet, or metabolic factors?

I’ve heard that Ayurveda recommends balancing the body’s energies to improve overall health and regulate blood sugar. Are there specific Ayurvedic herbs, such as Fenugreek, Gymnema Sylvestre, or Bitter Melon, that can help in regulating glucose levels and improving insulin sensitivity? How do these herbs work in the body to help maintain stable blood sugar, and are there specific foods or practices that can assist in controlling blood sugar in conjunction with these herbs?

Additionally, does Ayurveda recommend dietary changes to help stabilize glucose levels? Should I focus on foods with a low glycemic index, like whole grains and leafy greens, while avoiding processed sugars and carbs?

If anyone has used Ayurveda to help regulate glucose levels or improve overall blood sugar management, I would love to hear about your experiences and what worked for you.

Dr Sujal Patil · Accepted Answer

Slightly elevated glucose levels can be influenced by diet, stress, metabolism, and lifestyle habits. Normally, fasting blood glucose should be between 70-99 mg/dL, and anything above that may indicate insulin resistance or prediabetes. Factors like high-carb meals, lack of exercise, poor sleep, and even stress can contribute to rising blood sugar levels. It’s important to monitor these trends and make changes early to prevent further complications.

In Ayurveda, high blood sugar is linked to an imbalance in Kapha and Pitta doshas, leading to improper metabolism. Ayurvedic herbs like Fenugreek (Methi – improves insulin sensitivity), Gymnema Sylvestre (Gurmar – reduces sugar absorption), and Bitter Melon (Karela – regulates glucose levels) help balance blood sugar naturally. These herbs enhance insulin function, slow sugar absorption, and support pancreatic health. Along with herbs, drinking warm water with turmeric and cinnamon can also help regulate glucose metabolism.

Ayurveda emphasizes a low-glycemic diet rich in fiber, whole grains (like barley, quinoa, and millets), green vegetables, nuts, and healthy fats while avoiding processed sugars, refined carbs, and excessive dairy. Eating meals at regular intervals, staying active, and practicing yoga and breathing exercises (like Pranayama) help regulate glucose levels effectively.

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