How to lower blood sugar quickly: 3 safe tips to reduce blood sugar at home

Rapidly lowering blood sugar is a concern for millions of people living with high blood sugar or prediabetes. According to the International Diabetes Federation (IDF), hundreds of millions of people worldwide are at risk of complications due to uncontrolled blood sugar levels. When blood sugar levels are high, many people experience constant thirst, fatigue, headaches, difficulty concentrating, and worry about the long-term effects on their health.

The good news is that there are ways to help rapidly lower blood sugar and effectively help the body stabilize blood sugar levels. In addition to using insulin or medication as prescribed by a doctor, simple measures such as drinking enough water, light walking, and choosing appropriate foods can also help reduce blood sugar in the short term. In this article, Tiptory will guide you through safe, easy-to-implement methods and important considerations for controlling high blood sugar, reducing the risk of complications, and building healthier habits every day.

Tip 1: What to do when blood sugar rises suddenly

Step 1: Early signs of high blood sugar to recognize

Monitor common high blood sugar signs

When blood sugar levels are high, the body often sends clear warning signals. Recognizing these signs early helps you proactively find ways to rapidly lower blood sugar and reduce the risk of dangerous complications.

Common symptoms include:

• Feeling tired, lacking energy for extended periods.
• Easily irritable or experiencing abnormal mood swings.
• Constant thirst despite drinking enough water.
• Dry mouth, an uncomfortable feeling in the oral cavity.
• Difficulty concentrating or reduced daily work performance.

If you are looking to control high blood sugar, pay attention to small changes in your body instead of waiting until symptoms become severe.

Identify your body's specific signs of high blood sugar

Not everyone experiences the same symptoms when they have high blood sugar. Some people may feel headaches, drowsiness, or urinate more often than usual, while others show almost no obvious signs.

To detect unstable blood sugar early, you should:

1. Monitor your body's sensations daily.
2. Record recurring symptoms.
3. Check blood sugar regularly as advised by your doctor.
4. Pay attention to unusual changes after meals or when stressed.

Understanding your body's reactions will help you recognize high blood sugar signs from the early stages and take timely action.

Go to the hospital immediately if nausea or vomiting occurs

Persistent nausea or vomiting is not a symptom to be taken lightly in people with diabetes or high blood sugar levels.

Go to a medical facility immediately if you experience the following signs:

• Persistent nausea.
• Frequent vomiting.
• Severe thirst.
• Rapid or labored breathing.
• Extreme fatigue, dizziness, or confusion.

These could be signs of excessively high blood sugar or diabetic ketoacidosis (DKA) complications. If left untreated, this condition can be life-threatening and lead to diabetic coma.

Step 2: Monitor blood sugar correctly

Check and record blood sugar readings as soon as abnormal signs appear

When symptoms such as excessive thirst, fatigue, dry mouth, or suspected high blood sugar occur, you should check your blood sugar level as soon as possible. Timely blood sugar measurement helps determine the current condition and supports the selection of appropriate methods to rapidly lower blood sugar.

Information to record after each measurement includes:

• Blood sugar reading.
• Date and time of the test.
• Symptoms experienced.
• Activities or foods consumed beforehand.

Saving this data helps you and your doctor easily monitor blood sugar trends over time.

Note factors that can increase blood sugar

In addition to the measurement results, you should note factors that can affect blood sugar levels. This is an important step to identify the cause of high blood sugar and prevent recurrence.

Some common factors include:

• Eating too many carbohydrates or sweets.
• Having just had a large meal.
• Prolonged stress.
• Lack of sleep.
• Forgetting prescribed medication or insulin.
• Lack of physical activity for many continuous hours.

For example, if blood sugar levels rise after a hearty meal, the cause may be related to excessive carbohydrate intake beyond the body's needs.

Maintain a blood sugar monitoring log

Building a daily journaling habit offers many benefits for controlling diabetes and high blood sugar.

You should:

1. Measure blood sugar at fixed times.
2. Record the results immediately after measuring.
3. Monitor changes after meals, exercise, or medication.
4. Bring your log to follow-up appointments for your doctor to evaluate treatment effectiveness.

A detailed blood sugar log will help detect factors that increase blood sugar early, thereby adjusting diet, exercise, and treatment more effectively.

Step 3: Check ketones when blood sugar is high

Monitor ketones to detect dangerous complications

If you have diabetes, especially type 1 diabetes, checking ketones is an important step when high blood sugar persists. Ketone accumulation in the body can lead to diabetic ketoacidosis (DKA), an emergency complication that requires timely treatment.

This condition can cause:

• Severe dehydration.
• Electrolyte imbalance.
• Damage to vital organs.
• Coma or life-threatening if not treated early.

While more common in people with type 1 diabetes, this complication can still occur in people with type 2 diabetes.

Prepare a home ketone test kit

People with diabetes should keep a urine ketone test kit readily available for use when needed. Regular testing helps detect the risk of complications early and supports the process of controlling high blood sugar more effectively.

You should check for ketones when:

• Blood sugar is abnormally high.
• Prolonged body fatigue.
• Signs of nausea or vomiting.
• Having an infection or fever.
• Symptoms suggestive of ketoacidosis appear.

Check ketones when blood sugar is 250 mg/dL or higher

According to common recommendations, people with diabetes should check ketones if their blood sugar level reaches 250 mg/dL (13.9 mmol/L) or higher.

The steps include:

1. Collect a urine sample according to the test kit instructions.
2. Dip the test strip into the urine sample.
3. Wait for the specified time.
4. Compare the color on the test strip with the accompanying result chart.

Ketone testing does not replace measures to rapidly lower blood sugar, but it helps assess the danger level of high blood sugar and determine when medical intervention is needed.

Contact your doctor immediately if ketones are detected in your urine

If the test results show ketones in your urine, you should not try to treat it yourself at home but should contact a doctor or go to a medical facility as soon as possible.

Signs that require immediate emergency care include:

• Positive ketones with high blood sugar.
• Persistent nausea or vomiting.
• Abdominal pain.
• Rapid or labored breathing.
• Fruity-smelling breath.
• Lethargy, disorientation.

Early detection and treatment of ketoacidosis help reduce the risk of serious complications and support safer and more effective diabetes management.

Step 4: Drink water to help lower blood sugar

Drink 2 glasses of water when blood sugar is high

When blood sugar levels are elevated, drinking water can help the body recover and reduce the risk of dehydration. While water does not directly lower blood sugar, it is one of the simple measures that supports the process of rapidly lowering blood sugar and alleviating discomfort caused by high blood sugar.

You can:

• Drink 2 consecutive glasses of plain water immediately after detecting high blood sugar.
• Prioritize plain water over sugary drinks or beverages with added sugar.
• Maintain regular water intake throughout the day.

Adequate hydration helps the body function more effectively and supports the elimination of excess substances through the urinary tract.

Drink slowly for better absorption

When drinking water, you should sip slowly and steadily rather than drinking too quickly all at once.

Note:

• Take small sips instead of gulping.
• Monitor your body's sensation after the first glass of water.
• Pause if nausea or discomfort occurs.
• Continue drinking when your body feels comfortable.

This method of drinking helps limit feelings of bloating and allows the body to absorb water more effectively.

Sugar-free electrolyte drinks can be an option

In some cases, the body can become dehydrated and experience electrolyte imbalance when high blood sugar persists.

You can consider:

• Electrolyte drinks without sugar.
• Products clearly labeled "sugar-free".
• Products suitable for people with diabetes.

Avoid sports drinks that contain a lot of sugar as they can raise blood sugar levels further and make disease control difficult.

Water can help eliminate ketones but does not replace medical treatment

Drinking enough water can help the body eliminate ketones through urine. However, if test results show ketones in the urine, you should not rely solely on drinking water to manage this condition.

In case ketones are detected:

1. Contact your doctor for specific guidance.
2. Monitor blood sugar more frequently.
3. Pay attention to signs such as nausea, vomiting, abdominal pain, or difficulty breathing.
4. Go to a medical facility immediately if symptoms become severe.

Tiptory notes that drinking water is a supportive measure to help the body maintain balance when blood sugar is high, but it cannot replace medication or medical treatments prescribed by a doctor.

Step 5: Walking helps lower blood sugar

Light walking to help lower blood sugar quickly

Exercise is one of the natural ways to help the body use glucose more effectively. When blood sugar levels are high, a short walk can help reduce blood sugar and improve circulation.

You can choose to:

• Walk around your house or the nearby area.
• Walk in the hallway or yard.
• Walk up and down stairs at a moderate pace.
• Walk in place if it's not convenient to go outside.

This is one of the simplest and easiest forms of reducing blood sugar through exercise, suitable for most patients.

Exercise for 5 to 10 minutes

You don't need to exercise for too long to get initial benefits.

Steps to take:

1. Walk or do light exercise for about 5–10 minutes.
2. Rest for a few minutes after finishing.
3. Recheck blood sugar levels if you have a home testing device.
4. Monitor your body's sensations throughout the exercise.

Monitoring results helps evaluate the effectiveness of the method and detect early any abnormal signs.

Stop exercising if blood sugar does not decrease or continues to increase

After exercising, you should recheck your blood sugar to determine how your body is responding.

Special attention is needed when:

• Blood sugar remains high after exercise.
• Blood sugar levels are 250 mg/dL (13.9 mmol/L) or higher.
• The body shows unusual signs of fatigue.
• Test results show ketones in the urine.

In these cases, continuing to exercise may not provide the desired benefits and needs to be evaluated by medical personnel.

Do not exercise for more than 15–20 minutes continuously

Many people think that exercising longer will help lower blood sugar faster, but this is not always true.

You should:

• Limit exercise time to about 15–20 minutes.
• Avoid overexertion when showing signs of high blood sugar.
• Drink enough water before and after exercise.
• Monitor blood sugar regularly if you are being treated for diabetes.

Moderate exercise often yields more stable and safer results than high-intensity workouts.

Do not exercise if you have ketones in your urine

If test results detect ketones in your urine, you should not continue exercising, including light or moderate intensity exercises.

When ketones are present, you should:

1. Stop all physical activity.
2. Monitor blood sugar levels more closely.
3. Contact your doctor for advice.
4. Go to a medical facility immediately if nausea, vomiting, abdominal pain, or difficulty breathing occur.

Ketones in the urine can be a warning sign of diabetic ketoacidosis, a dangerous complication that needs to be treated early to avoid serious health consequences.

Step 6: Take a warm bath when blood sugar is high

Taking a warm bath can help lower blood sugar

When experiencing high blood sugar, taking a warm bath can help the body relax and promote blood circulation. In some cases, warm temperatures can help insulin be absorbed and distributed more effectively in the body, thereby contributing to rapidly lowering blood sugar.

You can do the following:

• Bathe or soak in warm water for about 10–15 minutes.
• Maintain a comfortable water temperature, not too hot.
• Relax and avoid strenuous activities while bathing.
• Drink enough water before or after bathing if there are no contraindications.

This is only a temporary supportive measure and does not replace medication or insulin as prescribed by a doctor.

Avoid using overly hot water

Many people believe that hotter water is better, but this can have the opposite effect.

When taking a warm bath, you should:

• Choose a moderate temperature that feels comfortable.
• Avoid excessively hot water that can cause dizziness or a drop in blood pressure.
• Be cautious if you have cardiovascular disease or diabetic neuropathy.
• Stop bathing immediately if you feel uncomfortable or dizzy.

The right temperature will help the body relax without putting additional stress on the circulatory system.

Check blood sugar after bathing

After finishing a warm bath, you should re-measure your blood sugar to assess its effectiveness.

Steps to take:

1. Rest for a few minutes after bathing.
2. Recheck your blood sugar level.
3. Record the result in your monitoring log.
4. Drink another glass of water if your body needs fluid replenishment.

Regular monitoring helps you understand how your body reacts to each measure that supports blood sugar control.

Note: A warm bath does not always lower blood sugar

While a warm bath can provide benefits for some people, the effectiveness is not the same in all cases.

It should be noted that:

• Muscles need insulin to use glucose for energy.
• If the body lacks insulin, blood sugar levels may not decrease as expected.
• In some cases, blood sugar may even increase after a hot bath.

Therefore, a warm bath should not be considered the primary method for rapidly lowering blood sugar but rather a supportive measure in a comprehensive disease management plan.

Prioritize blood sugar control measures advised by your doctor

If you experience frequent high blood sugar, you should focus on proven solutions such as:

• Adhering to prescribed medication or insulin.
• Drinking enough water.
• Maintaining a diet suitable for diabetics.
• Increasing physical activity at a safe level.
• Regularly monitoring blood sugar.

Tiptory recommends that patients use warm baths as a complementary measure to relax and alleviate discomfort, combined with conventional treatments to control high blood sugar safely and effectively in the long term.

Step 7: When to see a doctor

Contact a doctor if blood sugar remains high

If you have already applied supportive measures such as drinking water, light walking, or resting, but your high blood sugar levels still do not improve, you should contact a doctor as soon as possible.

Proactively consult your doctor if:

• Blood sugar remains high for several hours.
• Home remedies do not yield results.
• Unusual symptoms appear, such as fatigue, constant thirst, or blurred vision.
• High blood sugar occurs multiple times in a short period.

Early intervention helps reduce the risk of complications and supports more effective blood sugar control.

Your doctor may order further tests and evaluations

If high blood sugar persists or recurs frequently, your doctor may request additional tests to determine the cause.

Some common assessments include:

• Current blood sugar levels.
• HbA1c levels, reflecting average blood sugar over the past few months.
• Daily diet and lifestyle.
• Effectiveness of current medication or insulin.
• Other underlying conditions or factors affecting blood sugar.

Based on these results, your doctor will develop a treatment plan tailored to your health condition.

Medication or treatment protocol may need adjustment

Not all cases of high blood sugar stem from diet or lack of exercise. Sometimes, the cause is that the current medication no longer adequately meets the body's blood sugar control needs.

Your doctor may consider:

• Adjusting medication dosage.
• Changing the type of medication.
• Adjusting insulin administration schedule.
• Adding other blood sugar control measures.

Patients should not self-adjust medication doses without consulting a healthcare professional.

Record all instances of high blood sugar

Keeping a record of every time blood sugar rises abnormally will help your doctor identify the cause more quickly and accurately.

Information that should be recorded includes:

1. Time when high blood sugar occurred.
2. Measured blood sugar level.
3. Foods consumed beforehand.
4. Level of physical activity during the day.
5. Medication or insulin used.
6. Any accompanying symptoms.

The more detailed the monitoring log, the more effective the evaluation and adjustment of the treatment plan will be.

Develop a long-term blood sugar control plan

Supportive measures like drinking water or light exercise can help lower blood sugar quickly in some cases, but maintaining stable blood sugar in the long term still requires a comprehensive management plan.

You should:

• Adhere to the prescribed treatment plan.
• Monitor blood sugar regularly.
• Maintain a balanced diet.
• Exercise according to your physical condition.
• Attend follow-up appointments as scheduled.

Tiptory believes that proactive monitoring and regular communication with your doctor are key to helping patients control high blood sugar, limit complications, and improve their quality of life.

Tip 2: What should diabetics eat to lower blood sugar?

Method 1: Supplement protein to stabilize blood sugar

Increase protein to help control blood sugar

Protein is one of the important nutrient groups that helps you feel full longer and supports stable blood sugar levels. When creating a diet for individuals at risk of high blood sugar, adequate protein intake can help curb cravings and reduce the risk of overeating sugary or starchy foods.

Benefits of protein include:

• Helps you feel full longer after meals.
• Supports hunger control between meals.
• Slows down carbohydrate absorption.
• Contributes to stabilizing blood sugar levels.

This is one of the useful dietary habits to support daily blood sugar control.

Add protein-rich snacks 2–3 times a day

If you often feel hungry between meals, you can add protein-rich snacks in appropriate amounts.

Some principles to apply:

• Divide into 2–3 small snacks throughout the day.
• Prioritize low-sugar and minimally processed foods.
• Combine with an overall balanced diet.
• Monitor your body's reaction after eating.

Proper protein distribution can help limit blood sugar fluctuations and support the process of lowering blood sugar quickly when combined with other control measures.

Avoid protein products high in sugar

Not all protein-rich foods are good for those who need to control blood sugar. Many pre-packaged products can contain significant amounts of added sugar.

You should limit:

• Protein bars with high sugar content.
• Flavored milk with added sugar.
• Processed protein pastries.
• Snacks labeled "high protein" but containing many sweeteners.

Before consumption, carefully read the nutrition label to avoid unintended blood sugar spikes.

Prioritize healthy protein sources

Some protein-rich foods can be suitable snack choices for those wanting to maintain stable blood sugar.

Food suggestions:

• 1 tablespoon of unsweetened peanut butter.
• 1 tablespoon of unsweetened almond butter.
• A handful of unsalted almonds or other nuts.
• A serving of low-sugar cheese suitable for your diet.
• Boiled eggs or high-protein unsweetened yogurt.

These foods provide protein and help you feel full without rapidly increasing blood sugar levels.

Combine protein with a scientific diet

Protein offers many benefits, but it is not the only solution to lower blood sugar quickly. For long-term effectiveness, you need to combine it with other healthy habits.

You should:

1. Eat enough green vegetables with each meal.
2. Limit sugary drinks.
3. Control the intake of refined starches.
4. Maintain regular physical activity.
5. Monitor blood sugar according to your doctor's instructions.

Tiptory notes that supplementing protein from healthy food sources is a simple yet effective step in the strategy for blood sugar control, helping to reduce hunger and maintain stable energy throughout the day.

Dish 2: Drink green smoothies to support blood sugar

Add green smoothies to support blood sugar stability

Green smoothies are a nutritional choice many people consider when looking to control blood sugar naturally. Green leafy vegetables are rich in vitamins, minerals, and antioxidants, and also provide magnesium – a nutrient that plays a crucial role in the body's glucose metabolism.

Some suitable green vegetables include:

• Spinach.
• Kale.
• Various types of lettuce.
• Mustard greens.
• Romaine lettuce and other dark leafy greens.

Regular consumption of these foods can help maintain stable blood sugar levels and reduce the risk of sudden blood sugar spikes.

Prioritize magnesium-rich green leafy vegetables

Magnesium is a mineral involved in many metabolic activities related to insulin and blood sugar. A diet rich in magnesium can help the body use glucose more effectively.

Benefits of green leafy vegetables include:

• Supports blood sugar balance.
• Provides plenty of fiber.
• Helps you feel full longer.
• Supports cardiovascular health.
• Supplements essential vitamins and minerals.

This is why nutritionists often recommend that individuals at risk of high blood sugar increase their intake of green vegetables in their daily diet.

Prepare green smoothies in advance for busy days

To maintain a healthy habit, you can prepare several portions of green smoothie in advance and store them as needed.

A simple recipe might include:

1. Spinach or kale.
2. A small amount of low-sugar fruit like green apples or berries.
3. Water or unsweetened plant-based milk.
4. Ice cubes if you want it colder.

It's best to limit added sugar, syrup, or other sweeteners to avoid increasing blood sugar levels.

Vary ingredients to maintain interest

Using only one type of vegetable for a long time can make you feel bored. Alternating different green vegetables not only makes the smoothie more palatable but also diversifies the nutrient sources.

You can vary it by:

• Combining multiple types of green leafy vegetables.
• Changing to different low-sugar fruits.
• Adding chia seeds or flax seeds.
• Trying different green smoothie recipes that suit your taste.

This habit helps maintain a healthy diet over a long period without feeling restricted.

Eat green leafy vegetables regularly to reduce the risk of high blood sugar

A green smoothie cannot instantly lower blood sugar quickly, but regular consumption of green leafy vegetables every day can help the body control blood sugar more effectively over time.

You should:

• Eat or drink green vegetables multiple times a day.
• Combine with quality protein sources.
• Limit processed foods and high-sugar items.
• Maintain appropriate physical activity.
• Monitor blood sugar regularly according to your doctor's instructions.

Tiptory finds that green smoothies are a simple, easy-to-implement solution suitable for many people looking to build a diet that supports blood sugar stability, reduces the risk of high blood sugar, and improves long-term health.

Dish 3: Use cinnamon to help stabilize blood sugar

Add cinnamon to your daily diet

Cinnamon is a familiar spice that not only enhances the flavor of dishes but is also of interest to many due to its ability to support blood sugar control. Some studies show that cinnamon contains chromium, a mineral linked to the body's glucose metabolism.

Although the effectiveness of cinnamon in quickly lowering blood sugar still requires further clear research, using cinnamon in reasonable amounts in daily meals is generally considered safe for most adults.

Chromium in cinnamon may support glucose metabolism

Chromium is a trace element involved in many metabolic processes in the body, including insulin activity and glucose utilization. Therefore, many people believe that supplementing with chromium-containing foods can help maintain more stable blood sugar levels.

Potential benefits of cinnamon include:

• Supports glucose metabolism.
• Enhances natural flavor of dishes without adding sugar.
• Easily incorporated into various foods.
• Suitable for a healthy diet for those needing blood sugar control.

However, cinnamon cannot replace prescribed medications or diabetes management methods recommended by a doctor.

Combine cinnamon with nutrient-rich snacks

To leverage the flavor and potential benefits of cinnamon, you can add a small amount to your daily meals or drinks.

Some simple ways to use it include:

• Sprinkling cinnamon on green smoothies.
• Adding cinnamon to unsweetened yogurt.
• Combining with peanut butter or almond butter.
• Sprinkling on oatmeal or whole grains.
• Adding to unsweetened beverages.

These combinations help enhance the flavor of food without increasing the amount of added sugar in your diet.

Cinnamon-roasted almonds are a suitable snack

If you're looking for a snack to help stabilize blood sugar, you can try combining cinnamon with nutrient-rich nuts.

Simple preparation:

1. Prepare a sufficient amount of almonds.
2. Sprinkle a thin layer of cinnamon over the nuts.
3. Lightly roast until fragrant.
4. Store in an airtight container for use between meals.

Almonds provide protein, healthy fats, and fiber, while cinnamon adds natural flavor without needing added sugar.

Use cinnamon as part of a balanced diet

Cinnamon can be an interesting addition to your daily menu, but its effectiveness in controlling high blood sugar will be better when combined with a healthy lifestyle.

You should:

• Eat plenty of green vegetables and fiber-rich foods.
• Supplement protein from quality food sources.
• Limit sugary drinks.
• Maintain regular physical activity.
• Monitor blood sugar according to your doctor's instructions.

Tiptory believes that cinnamon is an easy-to-use spice that diversifies your menu and can support blood sugar control when combined with a scientific diet and healthy lifestyle habits.

Dish 4: Consume whole grains correctly

Incorporate whole grains into your daily menu

Whole grains are a source of fiber, vitamins, minerals, and complex carbohydrates beneficial for health. They are also a food group often recommended in diets to support blood sugar control and maintain stable energy throughout the day.

Some popular options include:

• Whole-grain oats.
• Brown rice.
• Whole-wheat bread.
• Barley.
• Quinoa.
• Minimally processed whole grains.

Compared to refined grains, these foods are generally digested more slowly, helping to limit rapid blood sugar spikes after meals.

Whole grains provide beneficial magnesium for the body

Many whole grains contain significant amounts of magnesium. This mineral is involved in many metabolic processes in the body, including insulin activity and glucose utilization.

Benefits of magnesium-rich foods include:

• Supports energy metabolism function.
• Contributes to maintaining cardiovascular health.
• Supports nervous system and muscle function.
• Supplements essential nutrients for a healthy diet.

Some studies show that magnesium deficiency is quite common in people with type 2 diabetes, so supplementing with magnesium-rich foods can provide long-term benefits for overall health.

Prioritize oats and brown rice for daily meals

Oats are a versatile option, easy to prepare, and suitable for many people.

You can use oats to:

• Make porridge or oatmeal for breakfast.
• Make smoothies combined with green vegetables.
• Mix with unsweetened yogurt.
• Prepare healthy baked goods or snacks.

Additionally, brown rice is also a whole grain source chosen by many to replace white rice in main meals.

Be cautious when choosing whole-wheat bread

Although whole-wheat bread is often considered better than bread made from refined white flour, this does not mean it can be eaten without limit.

You should note:

• Check the nutrition facts label on the packaging.
• Prioritize products with a high percentage of whole grains.
• Limit breads containing added sugar.
• Control portion sizes at each meal.

Even whole-wheat bread contains carbohydrates and can cause blood sugar to rise if consumed excessively at once.

Combine whole grains with protein and fiber

To support more effective blood sugar stabilization, it's not enough to eat single grains; they need to be combined with other food groups.

A balanced meal should include:

1. Whole grains.
2. Protein from eggs, fish, lean meat, or legumes.
3. Fiber-rich green vegetables.
4. Healthy fats from nuts or avocados.

This combination helps slow down the absorption of sugar into the bloodstream, limiting blood sugar fluctuations after meals.

Whole Grains Support Long-Term Blood Sugar Control

Whole grains are not a solution for rapid blood sugar reduction. However, regular and proper consumption can contribute to improving diet quality, supporting blood sugar stability, and reducing the risk of prolonged high blood sugar.

Dish 5: Eating Plants Helps Stabilize Blood Sugar

Increase Plant-Based Foods

Many people with diabetes find that their ability to control blood sugar improves when they increase the proportion of plant-based foods in their daily diet. You don't have to switch to a completely vegetarian or vegan diet; you can still reap the benefits by adding more vegetables, legumes, and whole grains to each meal.

Some foods to prioritize include:

• Various green vegetables.
• All types of legumes and beans.
• Nutrient-rich nuts.
• Low-sugar fruits.
• Whole grains.
• Soy products.

Increasing plant-based foods helps improve meal quality and supports overall long-term health.

Fiber Helps Stabilize Blood Sugar More Effectively

One of the greatest benefits of a plant-rich diet is its high fiber content. Fiber helps slow down the digestion and absorption of carbohydrates, thereby limiting rapid blood sugar spikes after meals.

Benefits of fiber for those at risk of high blood sugar include:

• Helps you feel full longer.
• Supports appetite control.
• Slows down sugar absorption.
• Contributes to maintaining stable blood sugar.
• Supports digestive system health.

Regular fiber supplementation can help reduce the frequency of blood sugar spikes over the long term.

Gradual Changes for Long-Term Sustainability

If you're not ready to completely cut out meat or animal products, you can start with small, practical changes.

Some simple ways include:

1. Increase the amount of vegetables in each meal.
2. Replace a few meat meals with beans or plant-based products.
3. Choose whole grains instead of refined grains.
4. Add nuts as a healthy snack.
5. Gradually reduce processed foods.

Small changes that are maintained regularly often yield better results than making too rapid changes and then giving up.

No Need to Completely Eliminate Meat and Dairy

A diet that supports blood sugar stabilization does not require completely eliminating meat, fish, or dairy. The key is to balance portions and prioritize nutrient-dense foods.

You can:

• Reduce red meat intake during the week.
• Prioritize fish, poultry, and plant-based protein sources.
• Include green vegetables in every meal.
• Limit processed foods high in sugar and trans fats.

A flexible approach is often easier to adopt and fits the eating habits of many Vietnamese people.

Choose Dairy Products Smartly

Many people assume low-fat products are always better, but it's important to carefully check the nutritional label. Some low-fat dairy products may have added sugar to improve flavor.

When choosing dairy products, you should:

• Carefully read the sugar content on the nutrition label.
• Prioritize unsweetened or low-sugar products.
• Control serving sizes.
• Incorporate them into a balanced diet.

Paying attention to total carbohydrates and added sugars is often more important than focusing solely on fat content.

Plant-Based Diet Supports Long-Term Blood Sugar Control

A plant-rich diet is not a solution for immediate rapid blood sugar reduction, but it is one of the nutritional strategies highly recommended by many experts for supporting blood sugar stability and improving metabolic health.

Tip 3: How to Exercise Effectively to Lower Blood Sugar

Step 1: Check Ketones Before Exercising

Check Ketones When Blood Sugar is High

If you have diabetes and are experiencing high blood sugar, check your urine for ketones before engaging in any physical activity. This is a crucial step to detect dangerous complications related to high blood sugar early.

You should have ketone test strips readily available at home for use when needed, especially in cases of:

• Abnormally high blood sugar.
• Fatigue or weakness.
• Nausea or vomiting.
• Infection or fever.
• Signs of dehydration.

Early detection of ketones helps you make appropriate and safer treatment decisions.

Do Not Exercise If Ketones Are Present in Urine

Many people choose exercise to help lower blood sugar quickly, but this can become dangerous if ketones are present in the body.

If test results show ketones in your urine, you should:

• Stop physical activities immediately.
• Do not go for long walks or high-intensity workouts.
• Avoid strenuous resistance training or prolonged cardio.
• Monitor blood sugar more frequently.

In this situation, exercise can worsen the metabolic state and increase the risk of complications.

Ketones Can Be a Sign of Diabetic Ketoacidosis

The presence of ketones in urine usually indicates that the body is lacking insulin and has started burning fat for energy. This process produces ketones, making the blood more acidic than normal.

Some warning signs include:

• Intense thirst.
• Frequent urination.
• Nausea or vomiting.
• Abdominal pain.
• Fruity-smelling breath.
• Rapid or difficult breathing.
• Extreme fatigue or confusion.

These are symptoms that should not be taken lightly as they may be related to diabetic ketoacidosis (DKA).

Contact a Doctor Immediately if Ketones Are Detected

If the test strip shows a positive result for ketones, you should not self-treat at home or wait for symptoms to improve on their own.

Steps to take include:

1. Contact a doctor or healthcare facility immediately.
2. Report ketone test results and current blood sugar levels.
3. Follow the treatment instructions from healthcare professionals.
4. Go to the hospital immediately if severe symptoms appear.

Early intervention helps reduce the risk of severe complications and limits dangerous health consequences.

Prioritize Addressing the Cause Instead of Trying to Exercise to Lower Blood Sugar

Although exercise is a method to support blood sugar control, when ketones are present in the urine, the most important goal is to address the insulin deficiency and prevent acute complications.

Step 2: Walk to Control Blood Sugar

Start with a Daily Walking Habit

Walking is one of the simplest and easiest forms of exercise to help support blood sugar control. For many people, this is also a suitable starting point when wanting to build a long-term exercise habit without requiring significant costs or specialized equipment.

Benefits of walking include:

• Helps the body use glucose more efficiently.
• Boosts cardiovascular health.
• Improves blood circulation.
• Supports weight management.
• Contributes to maintaining stable blood sugar.

Although walking is not a solution for rapid blood sugar reduction in all cases, it is one of the habits that provides sustainable effectiveness for people with diabetes or prediabetes.

Maintain Moderate Exercise Intensity

When walking, you don't need to try to over-exert yourself. A suitable exercise level is when your body is actively working but you can still converse normally.

Signs of appropriate exercise intensity:

• Slightly increased breathing rate.
• Body feels warmer.
• Can still talk while walking.
• Does not feel exhausted after exercising.

If you experience shortness of breath or excessive fatigue, slow down or rest to allow your body to recover.

Gradually Increase Exercise Time According to Ability

Beginners don't need to set overly high goals from the start. The important thing is consistency.

You can follow a simple progression:

1. Start with 10–15 minutes daily.
2. Gradually increase time based on physical condition.
3. Maintain the habit at least several days per week.
4. Combine walking after meals if approved by a doctor.

Small changes maintained over time often yield better results than over-exercising for a short period.

Walk with Loved Ones to Stay Motivated

If you find it difficult to maintain an exercise habit alone, you can find a companion.

Some suggestions:

• Walk with family members.
• Invite friends or neighbors to join.
• Join a local walking group.
• Schedule a fixed walking time each day.

Having a companion not only helps boost motivation but also makes exercise more enjoyable and easier to maintain.

Combine Walking with a Healthy Lifestyle

Walking offers many benefits, but its effectiveness will be higher when combined with a scientific lifestyle.

You should:

• Eat plenty of green vegetables and fiber-rich foods.
• Limit sugary drinks.
• Get enough sleep every day.
• Monitor blood sugar regularly.
• Adhere to your doctor's treatment instructions.

Tiptory notes that walking is one of the simple yet effective activities to help stabilize blood sugar, improve overall health, and reduce the risk of future high blood sugar episodes.

Step 3: Exercise 15 Minutes Daily

Dedicate 10–15 Minutes of Exercise Daily

Many people believe that to improve health and control blood sugar, they need to spend hours at the gym. In reality, just about 10–15 minutes of regular exercise daily can bring significant benefits to the body.

Suitable activities include:

• Brisk walking.
• Gentle cycling.
• Climbing stairs.
• Doing home exercises.
• Performing moderate-intensity full-body movements.

Maintaining this habit helps the body use glucose more effectively, supports blood sugar stability, and improves overall health.

Prioritize Moderate Intensity Exercise

The goal is not to exercise to exhaustion but to maintain physical activity at a level appropriate for your physical condition.

Signs of appropriate exercise intensity:

• Heart beats faster than normal but not excessively.
• Can converse while exercising.
• Body feels actively engaged.
• Not severely out of breath.

Moderate intensity exercise is generally safer and easier to maintain long-term for those looking to control high blood sugar.

Warm Up Before Exercising

Warming up helps the body gradually adapt to exercise, reduces the risk of injury, and improves exercise performance.

You should:

1. Spend about 2–5 minutes warming up.
2. Perform gentle stretching movements.
3. Start at a slow pace before increasing intensity.
4. Listen to your body's reactions during exercise.

For example, if walking for 15 minutes, walk slowly for the first few minutes before switching to a faster pace.

Don't Skip the Cool-Down Phase After Exercise

Many people end their workout abruptly, forgetting the cool-down step. This is an important phase that helps the body return to its normal state safely.

After exercising, you should:

• Gradually decrease exercise intensity.
• Walk slowly for the last few minutes.
• Perform gentle stretching exercises.
• Rehydrate if necessary.

For example, if walking for 15 minutes, spend about the last 2 minutes walking slowly before stopping completely.

Maintain Consistency for Long-Term Effectiveness

A short workout every day often yields better benefits than over-exercising and then resting for a long period.

To build a sustainable habit, you can:

• Choose a fixed time slot for exercise.
• Start with short durations if you are new to exercising.
• Gradually increase the intensity of exercise according to your ability.
• Combine with a healthy diet.

Tiptory believes that consistency is the most important factor in blood sugar control. With just 10–15 minutes of exercise daily, you have made a positive step towards limiting high blood sugar and supporting long-term health.

Step 4: Monitor Blood Sugar During Exercise

Check Blood Sugar Before, During, and After Exercise

Exercise is one of the methods that helps lower blood sugar quickly and improves the body's ability to use glucose. However, each person's reaction to physical activity can vary, so regular blood sugar monitoring is very important.

You should check your blood sugar at the following times:

• Before starting your workout.
• During exercise if the session is prolonged or high-intensity.
• Immediately after finishing your workout.
• Several hours after exercise if you have a history of blood sugar fluctuations.

This data helps you understand how your body reacts to each form of exercise.

Exercise Can Both Lower or Raise Blood Sugar

Many people think that exercise always helps lower blood sugar, but this is not always the case. In some instances, especially with over-exertion or very high-intensity exercise, the body may release extra glucose into the blood, causing blood sugar levels to temporarily rise.

Some factors affecting blood sugar during exercise include:

• Exercise intensity.
• Duration of exercise.
• Blood sugar levels before exercise.
• Type of medication or insulin being used.
• Diet before exercise.

Therefore, monitoring blood sugar levels will help you choose an appropriate and safer exercise intensity.

Avoid Allowing Blood Sugar to Drop Too Low

In addition to the risk of high blood sugar, exercise can also cause blood sugar to drop too low in some individuals, especially those using blood sugar-lowering medications or insulin.

Warning signs of low blood sugar may include:

• Shaking hands and feet.
• Excessive sweating.
• Dizziness.
• Rapid heartbeat.
• Intense hunger.
• Fatigue or difficulty concentrating.

If these symptoms appear, you should check your blood sugar immediately and follow your doctor's instructions.

Stop Exercising When Blood Sugar Fluctuates Abnormally

You should stop exercising immediately if you notice abnormally high or excessively low blood sugar levels during your workout.

Cases requiring cessation of exercise include:

1. Blood sugar increases instead of decreases after exercise.
2. Signs of hypoglycemia appear.
3. Feeling dizzy or lightheaded.
4. Excessive fatigue or shortness of breath.
5. Other unusual health-related symptoms.

Continuing to exercise when blood sugar is unstable can increase the risk of unwanted complications.

Record Results to Optimize Your Exercise Plan

Recording your blood sugar levels along with the time and type of exercise will help you determine the most suitable exercise method for your body.

Information to record should include:

• Blood sugar levels before exercise.
• Levels during and after exercise.
• Type of exercise performed.
• Duration of exercise.
• Any symptoms that appear.

Tiptory finds that regular blood sugar monitoring during exercise not only helps control blood sugar more effectively but also helps patients exercise safely, reducing the risk of unwanted high or low blood sugar.

References

American Diabetes Association. (2025). Standards of Care in Diabetes—2025. Diabetes Care, 48(Supplement_1), S1–S350.

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Content edited by: Ashley Wright Nguyen.

Information consulted and verified by expert: Olivia Thompson.