Diabetologist shares 7 hacks to manage blood sugar spikes naturally: Add fenugreek seeds to diet, hydrate well and more

By Admin

24 Nov, 2025

Introduction
Diabetes has become one of the most alarming lifestyle diseases in India, with numbers rising every year. A study published in The Lancet Global Health in September 2025 revealed that 1 in 5 adults above 45 years has diabetes. Shockingly, urban areas reported twice the prevalence compared to rural regions, highlighting how modern habits are fueling the condition. India now contributes the largest share to the global diabetes burden, earning its title as the diabetes capital of the world.

But the concern doesn’t end with older adults. A study from May 2024 highlighted that diabetes is increasingly common among young Indians 17% of those under 35 already have diabetes, and the figure jumps to 40% for those with a family history. With stressful routines, processed food consumption, and low physical activity becoming the norm, the risk is only increasing.

While early screening is crucial for early diagnosis, lifestyle modifications remain the foundation of diabetes prevention and management. Proper nutrition, regular physical activity, and stress control can help keep blood sugar levels stable and support long-term health.

To explore natural ways of managing blood sugar spikes, HT Lifestyle spoke to Dr Aasim Maldar, consultant endocrinologist and diabetologist at PD Hinduja Hospital & Medical Research Centre, Mahim. He emphasized that “optimal lifestyle forms the foundation of diabetes therapy and many other chronic illnesses,” adding that all treatment strategies rest on these basic habits.

He also warned against social media-driven fad diets that lack scientific backing. These quick fixes promise dramatic results but often lead to disappointment. Instead, Dr Maldar shared seven science-backed methods for managing blood sugar spikes naturally. While these practices support glucose control, they are not substitutes for prescribed medications. Individuals with diabetes or those at high risk must continue following their doctor’s guidance.

Seven Natural Hacks to Manage Blood Sugar Spikes

1. Add cinnamon to your diet
   Cinnamon is loaded with antioxidants and has insulin-mimicking properties that help glucose enter cells more efficiently. Studies suggest it can lower fasting blood glucose levels in individuals with type 2 diabetes.
   Tip: Add a pinch of cinnamon to oatmeal, tea, smoothies, or yogurt.
   
   

2. Stay hydrated
   Proper hydration prevents dehydration-induced glucose spikes. Staying consistently hydrated supports metabolic functions and can help stabilize blood sugar.
   Reminder: Drink water in moderation. Individuals with kidney issues, electrolyte imbalance, or heart-related conditions should consult their doctor.
   
   

3. Include fenugreek seeds
   Fenugreek seeds are rich in soluble fibre, slowing down digestion and carbohydrate absorption. This helps regulate blood sugar and reduce fasting glucose levels.
   Tip: Soak a teaspoon of fenugreek seeds overnight and consume the water (and seeds) in the morning.
   
   

4. Practice yoga and mindful breathing
   Yoga and deep breathing reduce cortisol the stress hormone known to affect blood sugar levels. Regular practice promotes relaxation, improves insulin response, and reduces stress-triggered glucose spikes.
   Try: Simple stretches, pranayama, and morning yoga routines.
   
   

5. Consume vinegar before meals
   Apple cider vinegar slows stomach emptying, improving insulin sensitivity and reducing post-meal glucose spikes. Regular use may help moderate blood sugar after eating.
   Tip: Mix 1 teaspoon of apple cider vinegar in a glass of water and drink before meals (if medically safe).
   
   

6. Add resistant starch to meals
   Resistant starch acts like soluble fibre and supports improved insulin sensitivity over time.
   Sources include green bananas, legumes, potatoes, and cooked-then-cooled brown rice.
   Tip: Try adding cooled rice or legumes to salads or meals.
   
   

7. Eat magnesium-rich foods
   Magnesium supports glucose metabolism and insulin function. A deficiency may increase the risk of type 2 diabetes.
   Include foods like leafy greens, almonds, pumpkin seeds, and whole grains in daily meals.
   
   

Conclusion
Managing blood sugar naturally is possible with consistent lifestyle habits. These seven hacks recommended by Dr Maldar can reduce sugar spikes and promote better metabolic health, but they work best when combined with medical advice, timely screenings, and prescribed treatments.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.