Diabetes is one of the most common diseases in the modern world, and millions of people deal every day with the need to balance blood sugar levels and maintain a healthy lifestyle. Alongside conventional medicine, naturopathy offers a holistic approach that focuses on the root of the imbalance and provides practical tools to improve health and quality of life.
Diabetes is considered one of the silent epidemics of the modern age, and in Israel too the data is particularly worrying:
Almost 700,000 people live with diabetes in Israel, and the rate of diagnosed individuals increases from age 35 onward. Among those aged 65 and older, this already means one in four.
According to data from the Ministry of Health, diabetes is the fourth leading cause of death in Israel, after cancer, heart disease and stroke. Its morbidity rate is high compared to many developed countries, and in recent years there has been a consistent upward trend both in the number of patients and in mortality rates from the disease.
How the Body Is Supposed to Work: The Natural Sugar Regulation Mechanism
In a healthy person, the body naturally knows how to regulate blood sugar levels according to daily activity and the food that enters the body. Insulin – a hormone secreted from the pancreas – is responsible for carrying sugar from the blood to the cells, where it is used to produce energy.
When this mechanism is impaired, a disruption in sugar balance occurs. In such cases, insulin is not secreted properly, or the cells develop “insulin resistance” – a condition in which they fail to properly absorb sugar.
The result: Increased blood sugar levels, chronic fatigue, a dramatic decrease in energy, and potential damage to many body systems over time.
The Naturopathic Approach: A Holistic Look at the Imbalance
Alongside conventional medical treatment, in recent years there is growing understanding that complementary medicine approaches, including naturopathy, can contribute to sugar balance and overall health through a holistic view of the situation as an overall imbalance in body and mind.
In my work, I meet many patients who arrive with high glucose and HbA1C values (the index that reflects the average sugar over the past three months). The good news is that with lifestyle changes, deterioration can be halted and indicators even improved – through good sleep, regular physical activity, stress reduction and proper nutrition.
Naturopathy advocates a healthy lifestyle for preventing illness and believes that the foundation for balance lies in natural and unprocessed nutrition that helps the body better control sugar processes.
The Proper Nutrition: What to Reduce and What to Add
What to reduce?
It is recommended to significantly reduce:
Simple sugars: White and brown sugar, honey, silan, agave, cakes, cookies, ice creams and sweetened beverages.
Simple carbohydrates: White flour, regular pasta, potatoes and industrial pastries.
What to add?
Instead, it is advisable to adopt a Mediterranean diet known for being healthy and balanced:
• Healthy fats: Olive oil, nuts, almonds, chia and flax seeds
• Large amounts of vegetables – the base of every meal
• Fruits in moderation – especially berries with a low glycemic index
• Legumes and whole grains – lentils, chickpeas, black rice, quinoa
• Sourdough bread – preferable to regular bread
• Quality proteins: Natural yogurt, chicken, fish, eggs or tofu
• Reduction in red meat
Smart Food Combinations: The Key to Stable Sugar
Proper food combinations, which include protein, fat and fiber, help slow sugar absorption and maintain a prolonged feeling of satiety.
Examples of balanced meals:
• Chicken breast with black rice and steamed vegetables
• Natural yogurt with berries, nuts and chia seeds
• A slice of sourdough rye bread with avocado and egg
• Lentil salad with fresh vegetables, goat cheese and olive oil
These meals provide moderate and stable energy over hours, prevent sharp sugar spikes and drops, and maintain satiety.
Medicinal Plants: Natural Tools for Balancing Sugar
Naturopathy supports the integration of medicinal plants that have been studied in the context of balancing blood sugar levels and supporting the metabolic system. Some improve insulin sensitivity, others help slow glucose absorption from food. Among the most notable plants:
1. Gymnema: The Plant That Reduces Sugar Cravings
Gymnema is considered a central plant in diabetes treatment. The plant is common in India, and in traditional Indian medicine it is accepted as a remedy for diabetes.
Mechanisms of action:
• Reduces sweet cravings – blocks sweet taste receptors on the tongue
• Inhibits glucose absorption from food – gymnemic acids, the active components, bind to receptors in the intestines and block glucose absorption
• Stimulates insulin secretion – studies show that Gymnema increases insulin secretion by directly stimulating beta cells in the pancreas
2. Ceylon Cinnamon: The Spice That Mimics Insulin
Different species of cinnamon are used as a spice for cooking and baking, but this species has been used for medical purposes in natural medicine for thousands of years.
Mechanisms of action:
• Insulin-mimicking activity – cinnamon contains polyphenols (such as cinnamaldehyde) that improve insulin receptor signaling
• Increases insulin sensitivity – improves the expression and activity of insulin receptors in the body, which allows for greater glucose absorption by the cells
• Antioxidant and anti-inflammatory activity – the polyphenols help reduce oxidative stress and inflammation, significant factors in insulin resistance
How to integrate: Ceylon cinnamon can be added to herbal teas, porridge, yogurt or smoothies.
3. Fenugreek: The Plant That Slows Carbohydrate Absorption
Fenugreek is very common in Israel as a food plant and spice, and is considered a home remedy for lowering blood sugar levels. This use has recently also received research-based support.
Mechanisms of action:
• Inhibition of carbohydrate absorption – the active ingredient slows stomach emptying and glucose absorption in the intestine, resulting in reduced post-meal sugar spikes
• Improved glycemic control – the body receives more time to process sugars
• Improved insulin sensitivity – its components increase the sensitivity of insulin receptors and promote efficient glucose absorption by the cells
Beyond Nutrition: The Full Holistic Approach
The naturopathic approach is not only about nutrition but about a holistic approach to body and mind, which includes:
1. Adequate sleep: 7–8 hours of quality sleep at night are essential for hormonal balance and proper insulin sensitivity.
2. Stress management: Stress hormones (mainly cortisol) directly affect sugar levels and increase them. Relaxation techniques, deep breathing and meditation can help.
3. Regular physical activity: Even 30 minutes of brisk walking a day significantly improve insulin sensitivity and sugar regulation.
4. Relaxation as part of the treatment: Breathing techniques, yoga or tai chi help reduce stress and improve metabolic balance.
Our body is one system, and when we balance our entire lifestyle – the metabolic indicators also improve.
It is important to know that even if blood sugar levels begin to rise, this is not a verdict. Through gradual nutritional change, daily movement and professional naturopathic support, the body can be restored to balance and the transition to the “diabetic path” can be prevented.
The body, if only we allow it, knows how to balance itself. It needs the right tools:
• Quality and balanced nutrition
• Support from suitable medicinal plants
• Stress management and good sleep
• Regular physical activity
• Professional medical monitoring
Practical Steps to Start
- Perform a blood test – check glucose and HbA1C levels
- Start with a small nutritional change – replace white bread with sourdough bread, add vegetables to every meal
- Add movement – start with 15 minutes of walking a day and gradually increase
- Add cinnamon – add a teaspoon of Ceylon cinnamon to yogurt or your morning coffee
- Consult a practitioner – a naturopath or dietitian can build a personalized plan
- Monitor indicators – check your sugar regularly and pay attention to improvement
Remember: Every small change adds up to a big impact over time.
Orna Goldshmidt is a naturopath at Maccabi Tivi, specializing in holistic treatment for metabolic balance and supporting patients with diabetes and pre-diabetes.