Longevity expert ranks the 7 most effective science-backed ways to control blood sugar

Maintaining stable blood sugar is the key to long-term metabolic health and overall well-being. Dr. Jonathan Schoeff, a specialist in longevity and metabolic health, evaluates various natural hacks for their effectiveness in regulating blood sugar levels and ensuring a long life with good metabolic health. He gives all the science-backed methods for maintaining blood sugar levels a rating out of 10, the first being the best, followed by the rest. Take a look

Strength Training — 11/10

Strength training is first because muscle is the body's largest insulin-sensitive tissue, responsible for about 80% of glucose uptake after meals. Building and maintaining muscle mass enhances insulin sensitivity, metabolic rate, and blood sugar regulation even in older age. This forms a foundation for the prevention of both diabetes and its cardiovascular complications. Reductions in muscle mass are associated with declining glucose tolerance and metabolic decay, so resistance exercises become an important cornerstone metabolically.




Post-Meal Walking — 10/10

Engaging in a post-meal walk is recognized as one of the most beneficial habits one can adopt, as it significantly aids in the rapid clearance of blood sugar levels. This swift action helps to prevent prolonged elevations in glucose that can place undue stress on vital organs. By indulging in light to moderate physical activity after eating, individuals can activate their muscles effectively while enhancing their sensitivity to insulin. This, in turn, contributes to better management of blood sugar throughout the day. Furthermore, this practice is quite simple, readily available to anyone, and serves as a valuable addition to a comprehensive approach to health and wellness.

Good Sleep — 8.5/10

Good and adequate sleep has a strong impact on blood glucose levels. The majority of research findings indicate that poor or short sleep elevates postprandial blood glucose and reduces insulin sensitivity. According to Dr. Schoeff, what one needs to achieve for proper metabolic balance is not exactly the number of hours one sleeps but rather good quality and earlier sleeping habits. Good and uninterrupted sleep helps in the regulation of hormones, thereby reducing metabolic syndrome and diabetes.

Lentils — 8/10

Lentils are a powerful, natural food for blood sugar moderation due to their high fiber, protein content, and low GI. This reduces the blood sugar spike after meals. Consistent lentil consumption reduces postprandial blood glucose and insulin responses, helping regulate metabolism and promote satiety. Lentils work well in a balanced diet high in a variety of whole plant foods.


Apple Cider Vinegar (ACV) — 6.5/10

ACV has shown promise mainly in mitigating post-meal glucose spikes, especially by slowing digestion and improving insulin action. Scientific reviews suggest that moderate daily intake may result in improvements in glucose metabolism, particularly about carbohydrate-rich meals. However, the evidence for the long-term is limited. It's recommended as part of a larger lifestyle approach rather than a miracle cure.

Cinnamon — 4/10 (variable)

Cinnamon's impact on blood sugar can vary depending on the dosage and how well the body responds to it. Some studies suggest certain cinnamon extracts might help improve insulin sensitivity, lower fasting blood sugar, but the results are not consistent. Dr. Schoeff notes that cinnamon can be helpful, but it works best, alongside other proven strategies.

Oats — 3.5/10

Oats do offer some advantage via their beta-glucan fibre, which may moderately improve both fasting and postprandial blood sugar management. However, oats generally have a smaller impact on overall glycemic control compared to lentils or strength training. For blood sugar management, unprocessed steel-cut oats are superior to instant or highly processed oat products.