GradedHealth

High blood sugar and type 2 diabetes

Blood sugar that runs too high because the body no longer handles insulin well.

39 findings across 25 topics. Strongest evidence: Vitamin D (A), Walking (B), Berberine (B).

Grades show how certain the evidence is, not how big the effect is. How we grade evidence

What helps

Vitamin D

  • Lowers the risk of type 2 diabetes in people with prediabetes — Benefit, grade A: Strong

Walking

  • Improves longer-term blood sugar control in type 2 diabetes — Benefit, grade B: Moderate
  • Lowers the blood sugar rise after meals — Benefit, grade B: Moderate

Berberine

  • Lowers blood sugar in type 2 diabetes — Benefit, grade B: Moderate

Mediterranean Diet

  • Reduces the risk of type 2 diabetes — Benefit, grade B: Moderate

Strength Training

  • Lowers blood sugar in type 2 diabetes — Benefit, grade B: Moderate

Magnesium

  • Higher intake is linked to lower diabetes, stroke and heart failure risk — Benefit, grade B: Moderate
  • Improves blood sugar control in type 2 diabetes — Benefit, grade B: Moderate

Coffee

  • Linked to a lower risk of type 2 diabetes — Benefit, grade B: Moderate

Apple Cider Vinegar

  • Lowers HbA1c, a three-month blood sugar test — Benefit, grade C: Limited
  • Lowers blood sugar after meals — Benefit, grade C: Limited
  • Lowers fasting blood sugar — Benefit, grade C: Limited

Yogurt and Kefir

  • Kefir helps lower blood sugar — Benefit, grade C: Limited
  • Probiotic yogurt is linked to lower risk of gestational diabetes — Benefit, grade C: Limited
  • Yogurt is linked to lower risk of type 2 diabetes — Benefit, grade C: Limited

Intermittent Fasting

  • Lowers blood sugar in type 2 diabetes — Benefit, grade C: Limited

Garlic

  • Lowers fasting blood sugar — Benefit, grade C: Limited

HIIT (High-Intensity Interval Training)

  • Lowers blood sugar (HbA1c) in type 2 diabetes — Benefit, grade C: Limited

Carnivore Diet

  • Improves blood sugar control in diabetes — Benefit, grade C: Limited

Oats

  • Blunts the blood sugar rise after a meal — Benefit, grade C: Limited

Swimming

  • Lowers blood sugar in type 2 diabetes — Benefit, grade C: Limited

Mixed evidence

Cinnamon

  • May lower HbA1c (blood sugar over the past few months) — Mixed results, grade C: Limited
  • May lower blood sugar after meals — Mixed results, grade C: Limited
  • May lower fasting blood sugar — Mixed results, grade C: Limited

Apple Cider Vinegar

  • Improves insulin resistance — Mixed results, grade C: Limited

Eggs

  • Linked to higher type 2 diabetes risk — Mixed results, grade C: Limited

Blueberries

  • Helps control blood sugar — Mixed results, grade C: Limited

Intermittent Fasting

  • Improves insulin sensitivity — Mixed results, grade C: Limited

Oats

  • Helps control blood sugar in type 2 diabetes — Mixed results, grade C: Limited

Ginger

  • Lowers blood sugar in type 2 diabetes — Mixed results, grade C: Limited

Red Wine

  • Improves blood sugar control in type 2 diabetes — Mixed results, grade C: Limited

Sleep

  • Weekend catch-up lowers the risk of diabetes and dementia — Mixed results, grade C: Limited

Poultry

  • High intake raises type 2 diabetes risk — Mixed results, grade C: Limited

Doesn't seem to help

Eggs

  • Does not worsen blood sugar in type 2 diabetes — No effect, grade C: Limited

Risks and things that may make it worse

Red Meat

  • Raises type 2 diabetes risk — Harm, grade B: Moderate

Intermittent Fasting

  • Can cause low blood sugar with diabetes medicines — Harm, grade C: Limited

Sleep

  • Irregular sleep is linked to heart and blood sugar problems — Harm, grade C: Limited

HMB

  • Can raise blood sugar — Harm, grade C: Limited

Napping

  • Naps are safe for blood sugar and metabolism — Harm, grade C: Limited