7 Small Swaps That Can Lower Blood Sugar Naturally

7 Small Swaps That Can Lower Blood Sugar Naturally

Type 2 diabetes doesn’t develop overnight. It’s the result of years of small, daily choices that slowly push blood sugar levels higher.

The good news? The same principle works in reverse: small, daily changes can bring your blood sugar back under control. 🌱

In this article, I’ll share 7 simple swaps anyone can start today. These come directly from the 7-Day Kickstart Challenge featured in my upcoming book, Reverse Type 2 Diabetes in 4 Weeks – Naturally.

Swap Soda for Water 💧

Sugary drinks are one of the fastest ways to spike blood sugar. Even “diet” sodas can disrupt metabolism.

✅ Choose water, lemon water, or unsweetened tea instead.

Swap White Bread for Salad 🥗

Refined carbs (white bread, pasta) break down into sugar quickly.

✅ Replace part of your meal with salad or veggies for fiber that keeps blood sugar steady.

Swap Sugary Cereal for Oats 🌾

Cornflakes and similar cereals are hidden sugar bombs.

✅ Oats release energy slowly and keep you full longer.

Swap Ketchup for Homemade Salsa 🍅

Most store-bought sauces are packed with sugar.

✅ Make a quick salsa from tomatoes, onions, and herbs for flavour without the blood sugar rollercoaster.

Swap Flavoured Yogurt for Plain Yogurt + Fruit 🍓

“Fruit yogurts” often contain more sugar than desserts.

✅ Use plain yogurt and add your own fresh fruit for sweetness and fiber.

Swap Cookies for Dark Chocolate + Nuts 🍫🌰

Cookies = refined flour + sugar + unhealthy fats.

✅ Dark chocolate (70%+) with a handful of nuts satisfies cravings and stabilizes energy.

Swap Sitting After Meals for a Walk 🚶‍♀️

Even 10 minutes of walking after eating helps muscles absorb sugar from the bloodstream.

✅ Build the habit — it’s simple but powerful.

Small Swaps, Big Results

None of these swaps are extreme. They’re small choices that add up over days and weeks - and the results can be life-changing.

📖 In my book Reverse Type 2 Diabetes in 4 Weeks – Naturally, I go deeper into these strategies with meal plans, tips, and science-backed methods.