5 Ways To Naturally Support and Maintain Healthy Glucose Levels

📝 Medically reviewed by Dr. Patricia Shelton

🔍 Last updated September 24, 2024

📚 19 citations

📖 6 minute read 

Dr. Patricia Shelton, MD, has been a medical communicator and educator since 2014. She holds a Doctor of Medicine degree and a Bachelor's degree in Neuroscience, both from the University of Washington in Seattle.

Article Summary

• Supporting healthy glucose levels already within the normal range involves a combination of diet, lifestyle habits, and targeted supplementation - including botanical-based formulas like Level Off ‡
• Mulberry leaf extract contains compounds like DNJ and magnesium that may help support healthy glucose and insulin levels in individuals whose levels are already in a normal range ‡
• Botanicals such as cinnamon and citrus, along with apple cider vinegar, have been studied for their potential to support metabolic wellness in healthy individuals ‡
• Regular physical activity, fiber-rich foods, and adequate hydration are foundational habits for maintaining healthy glucose levels

Metabolic health is important for maintaining overall health, and it’s been receiving a lot more attention recently. One aspect of metabolic health is how your body regulates and maintains healthy glucose levels, even when consuming sugars and other carbohydrates through your diet. 

Your body manages your blood glucose by producing insulin. In people who are metabolically healthy, the body is able to keep glucose levels relatively steady, with minimal “spikes” in readings. They generally maintain blood glucose levels between 70 and 140 ml/dL.

Healthy lifestyle practices, botanical-based supplements, and fiber-rich foods are just a few ways individuals with healthy glucose levels in normal ranges can support and maintain healthy levels naturally. 

Jump To:

1. Take Supplements With Mulberry Leaf Extract
2. Enhance Your Diet With Botanicals and Antioxidants
3. Make Time for Consistent Physical Activity
4. Eat Plenty of Fiber-Rich Foods
5. Drink Water Throughout the Day

Keep reading to learn about five simple methods that can help balance your body’s natural functions. ‡

See Related: What Does It Mean To Have A 'Clean Label'?

1. Can Mulberry Leaf Extract Help Support Healthy Glucose Levels?

Glucose management is essential for overall health and wellness. Glucose, which is a type of sugar, is used as the body's primary source of energy.

As glucose rises, the pancreas releases insulin. This hormone allows glucose to pass from the bloodstream into cells throughout the body. When the body lacks insulin, too much glucose remains in the blood and can't successfully reach cells. ²

Managing glucose levels involves healthy lifestyle practices and wellness strategies. One way for healthy individuals to maintain their glucose levels already in the normal range is by taking daily dietary supplements that can contain certain botanicals and antioxidants. ‡

Mulberry leaves contain highly nutritious plant compounds composed of polyphenol antioxidants, vitamin C, and magnesium. ³ ⁴ ⁵ Magnesium plays a role in managing insulin secretion and carbohydrate metabolism and may help support healthy glucose levels already within a normal range. ‡ ⁶ ⁷ ⁸ ⁹

Mulberry leaf extract also contains 1-deoxynojirimycin (DNJ), which is an alpha-glucosidase inhibitor. This compound helps prevent the absorption of carbohydrates in your gastrointestinal tract. This, in turn, can encourage healthy glucose and insulin levels in normal individuals whose levels are already within normal or healthy ranges. ³ ¹⁰

2. How Can Botanicals and Antioxidants Support Metabolic Wellness?

Mulberry leaf isn't the only premium botanical known to support healthy glucose levels. Other plant-based compounds like cinnamon and citrus can also aid your body's ability to manage glucose.

Some research suggests that cinnamon may be able to help support healthy insulin sensitivity and carbohydrate breakdown in your gut. This spice may help support healthy glucose levels already within a normal range after eating a meal containing sugar or other carbs.¹¹

Multiple studies have found that apple cider vinegar can help support healthy glucose levels and metabolic wellness in individuals whose levels are already within a normal range. ¹² ¹³ Citrus fruits like lemons and oranges have high fiber content, a low glycemic index (GI), and contain flavonoid antioxidants that can also help manage glucose levels in healthy people. ¹⁴

Bonus: Lauric Acid: Potential Health Benefits, Sources, Uses, And More

3. Make Time for Consistent Physical Activity 

Exercising regularly can help promote insulin sensitivity and support healthy glucose absorption. ¹⁵ Useful forms of body movement include brisk walking, weightlifting, biking, hiking, and more. Anything that promotes movement over a sedentary lifestyle is a go!

Even a short walk after meals containing carbohydrates or sugar can help support healthy glucose levels already within a normal range and may contribute to a more gradual post-meal glycemic response. ‡ When muscles are active, they take up a lot of glucose from the bloodstream to fuel their activity. This can help keep glucose levels in a healthy range.

4. How Do Fiber-Rich Foods Support Healthy Glucose Levels?

Soluble fiber is known to slow down carbohydrate digestion and sugar absorption. This encourages healthy changes in glucose levels. Insoluble fiber may enhance your body's sensitivity to insulin for those with insulin levels already within normal ranges. ¹⁶ ¹⁷

Fill your diet with high-fiber foods like whole fruits and vegetables or even a fiber supplement. Additionally, consuming lean protein along with carbohydrates can support healthy glucose levels by slowing down the absorption of carbs. Try to cut back on processed, sugary foods. ¹⁹

5. Why Is Staying Hydrated Important for Metabolic Health?

A balanced diet is essential, but you need to pair this with adequate hydration. Drinking enough water helps your kidneys to function correctly in order to maintain healthy blood glucose levels. ¹⁸

Final Thoughts

Healthy lifestyle changes can help manage and control glucose levels. Balanced meals, magnesium-rich foods, mulberry leaf supplements, and other natural remedies can support your body's natural processes. ‡ For those looking to bring several of these botanicals together in one place, Level Off combines mulberry leaf extract, cinnamon, and citrus-based antioxidants into a single clean-label formula designed to support healthy glucose levels already within the normal range. ‡

Keep Reading: Mulberry Leaf: Uses, Benefits, And The Impact On Glucose levels

References

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‡ These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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