Health Info > Chronic Conditions Published on : June 9, 2025

Natural remedies for Type 2 diabetes: GP-approved

Name: Hola Health
Address: Australia
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Written by the editorial staff writer at Hola. Medically Reviewed by Dr Nelson Lau, MBBS FRACGP, GP & Digital Health Specialist.

Natural remedies for Type 2 diabetes: GP-approved

Summary: Natural remedies like nutrition, physical activity, stress management, and specific herbs assist in managing Type 2 diabetes when used alongside medical treatment. Lifestyle changes approved by healthcare providers effectively support blood sugar levels and improve overall health. Living with Type 2 diabetes doesn’t have to mean losing control—it can mark the beginning of a smarter, more balanced lifestyle. This condition, which is becoming more prevalent, affects how your body controls glucose levels, and the statistics are rising. Currently, 6.6% of Australian adults over the age of 18 are living with diabetes, a 1.5% rise from a decade ago. While medication continues to be a key part of treatment, many individuals are also looking to natural remedies to help regulate their blood sugar. The best part? Some of these natural methods are backed by general practitioners and supported by research. Let’s take a closer look at how nature can help keep your blood sugar levels in check.

How to reduce blood sugar level naturally?

Here are some natural ways to help reduce blood sugar levels:

1. Exercise regularly:

Exercise helps your muscles absorb glucose for energy, lowering blood sugar levels. Engaging in at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, is recommended to improve insulin sensitivity.

2. Eat low-GI foods:

Foods with a low glycaemic index (GI), such as whole grains, leafy greens, lentils, and certain fruits like apples and berries, break down slowly, preventing sudden spikes in blood sugar, substituting these for high-GI foods can keep your glucose levels more balanced.

3. Get enough sleep:

Inadequate sleep impairs insulin response and triggers cravings for sweets. Getting 7 to 9 hours of restful sleep supports healthy hormone function and better blood sugar control.

4. Stay hydrated:

Staying well-hydrated supports overall health and can assist in managing blood glucose levels.

5. Manage stress:

Chronic stress can elevate blood sugar by releasing hormones like cortisol. Calming activities like meditation, yoga, or deep breathing can relax the body and regulate sugar levels.

6. Eat more fibre:

Fiber, particularly the soluble type, slows digestion and sugar absorption, preventing sharp increases in blood glucose. Oats, beans, flaxseeds, legumes, and chia seeds are excellent sources.

7. Control portion sizes:

Eating large meals can flood your system with glucose. Opting for smaller, well-balanced meals can help keep your blood sugar even and prevent insulin spikes.

8. Try herbs and spices:

Some natural supplements, such as cinnamon, fenugreek, and berberine, may lower blood sugar. Check with your GP first, especially if you are on medication.

9. Lose excess weight:

Shedding just 5 -10% of your body weight can improve insulin sensitivity and help keep blood sugar in check. Adopt sustainable lifestyle changes instead of quick fixes.

10. Avoid refined carbohydrates and sugary drinks:

White bread, pastries, sugary beverages, and soft drinks lead to rapid spikes in blood sugar. Replacing them with whole foods and water or herbal teas can significantly help.

11. Eat probiotic-rich foods:

Probiotics help maintain a healthy gut, which can influence blood sugar control. Fermented foods like yogurt, kefir, tempeh, sauerkraut, and kimchi are packed with good bacteria that may ease inflammation and boost insulin response.

12. Eat foods rich in chromium and magnesium:

Chromium helps your body use insulin more effectively, and magnesium is vital for glucose metabolism. Foods such as broccoli, leafy greens, nuts, eggs, seeds, and whole grains are rich in these nutrients and can support healthy blood sugar levels. To naturally lower blood sugar, focus on a low-GI, high-fiber diet, regular exercise, sufficient sleep, stress reduction, and hydration. Include probiotics and foods rich in chromium and magnesium. Avoid sugary beverages and large meals and consider GP-approved herbs. Even minor lifestyle changes can make a big difference in keeping blood sugar levels steady.

Natural ways to mends diabetes naturally

What foods should diabetics avoid?

People with diabetes should avoid foods that trigger blood sugar spikes or worsen insulin resistance. Here’s a list of foods to be mindful of:

Refined carbohydrates like white bread, pastries, pasta, and rice
Sugary beverages
Baked goods and sweets
Fried foods
Processed and packaged snacks
Dried fruits and fruit snacks
Sweetened breakfast cereals
Alcohol

Also read: How to understand my blood sugar levels? A GP’s guide

How can I flush sugar out of my system fast?

If you've consumed too much sugar and want to feel better quickly, there are several steps you can take to assist your body in processing and eliminating it more efficiently:

Hydration: Consume plenty of water to aid your kidneys in expelling excess sugar through urine. Staying hydrated also helps alleviate bloating and tiredness.
Move your body: Engaging in light physical activities such as walking can encourage your muscles to utilise glucose and reduce blood sugar levels more swiftly.
Eat balanced meals: Concentrate on whole foods high in fibre, protein, and healthy fats. These nutrients can slow down the absorption of sugar and help stabilise your blood sugar levels.
Get enough sleep: Adequate rest assists your body in managing insulin levels and recovering from a sugar overload more effectively.

While your body will naturally process surplus sugar, staying hydrated, consuming balanced meals, and maintaining activity can accelerate this process and alleviate the crash.

Lifestyle tips

Taking care of your body through regular movement, proper nutrition, adequate hydration, and sufficient rest can significantly enhance your well-being. Here are some actionable strategies to help you get back on track.

Stay active: Consistent exercise aids your body in using insulin more efficiently and helps keep your blood sugar levels stable. Strive for at least 30 minutes of activity on most days.
Eat mindfully: Opt for whole, unprocessed foods and reduce added sugars. Combine carbohydrates with protein or healthy fats to prevent spikes in blood sugar.
Stay hydrated: Consuming sufficient water promotes kidney function and aids in flushing out excess sugar more effectively.
Manage stress: High levels of stress can elevate blood sugar. Implement calming practices like deep breathing, meditation, or gentle stretching.
Get quality sleep: Insufficient sleep impacts your body's capacity to utilise insulin. Aim for 7–9 hours of rest each night.

Consistent healthy habits can significantly influence how your body manages sugar. Minor adjustments can lead to improved energy and overall well-being. Also read: Reversing prediabetes naturally: A GP’s guide

When to consult a doctor If you’re experiencing persistent symptoms

If you are experiencing ongoing symptoms such as fatigue, dizziness, excessive thirst, frequent urination, or blurred vision, it is important to consult a healthcare professional promptly. These could indicate blood sugar imbalance or an underlying issue like prediabetes or diabetes. You should also consult a healthcare professional if you feel unable to control sugar cravings or if they disrupt your daily routine. A healthcare provider can perform tests, offer tailored guidance, and assist in managing your health safely. Don’t overlook persistent symptoms; consulting a healthcare professional ensures you receive the appropriate support and identify any issues early.

Seeking help from an online GP

If you cannot visit a clinic or need immediate medical advice, connecting with an online GP can be a convenient and effective option. Telehealth Services like Hola Health allow you to communicate with a licensed doctor from home, often within minutes. Whether you have inquiries about blood sugar levels, need an instant script, or seek advice on diet and lifestyle, an online consultation provides professional support in real time. It’s private, flexible, and particularly beneficial for non-emergency issues that still require medical attention. Online GPs enhance the accessibility of quality healthcare. With platforms like Hola Health, obtaining help is just a few clicks away. In conclusion, natural remedies like healthy eating, physical activity, and stress management can aid in diabetes care, especially with your GP’s support. With the right blend of lifestyle and professional care, managing Type 2 diabetes gets a whole lot easier.

Reference

ABC News - reference link
ResearchGate- reference link

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Disclaimer

This blog is for general informational purposes only and does not indicate that Hola Health provides all treatments or preventive measures mentioned. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000. Any medical topics discussed are intended to educate, not to imply availability through Hola Health.