How to decrease glucose levels
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Effective Strategies to Decrease Glucose Levels
Managing blood glucose levels is crucial for individuals with diabetes and those at risk of developing the condition. Various dietary and lifestyle interventions have been shown to effectively reduce glucose levels. This article synthesizes the latest research on methods to decrease glucose levels, focusing on polyphenol-rich drinks, dietary fibers, lifestyle modifications, low-carbohydrate diets, and specific glucose-lowering therapies.
Polyphenol-Rich Drinks and Glucose Reduction
Polyphenol-rich drinks, particularly those containing apple and blackcurrant extracts, have been shown to significantly reduce postprandial (after meal) blood glucose levels. A study involving healthy men and women demonstrated that drinks with a combination of apple polyphenols and blackcurrant anthocyanins reduced the incremental areas under the curve (iAUC) for plasma glucose concentrations over 0-30 and 0-120 minutes compared to a placebo drink. This reduction is partly attributed to the inhibition of intestinal glucose transport.
Dietary Fibers and Postprandial Glucose Control
The addition of dietary fibers such as guar gum and pectin to meals can significantly lower postprandial glucose and insulin levels. Research indicates that these fibers increase the viscosity of intestinal contents, hinder glucose diffusion, bind glucose, and retard the action of digestive enzymes, thereby reducing glucose absorption . For instance, adding guar gum to a liquid test meal reduced 30-minute blood glucose levels significantly, and similar effects were observed with pectin added to a breakfast meal.
Lifestyle Modifications for Glycemic Control
Lifestyle interventions, including dietary and physical activity modifications, are effective in improving glycemic control. A systematic review and meta-analysis found that dietary interventions and physical activity each led to significant reductions in 2-hour plasma glucose levels and fasting plasma glucose (FPG) levels in individuals with impaired glucose tolerance (IGT). Combining both dietary and physical interventions yielded even better results.
Low-Carbohydrate Diets and Postmeal Walking
Adopting a low-carbohydrate, high-fat diet can effectively lower glucose levels. A study on individuals with type 2 diabetes showed that a low-carbohydrate diet, especially when combined with postmeal walking, significantly reduced mean glucose levels over four days. This combination also led to reductions in circulating proinsulin levels, indicating improved glycemic control.
Glucose-Lowering Therapies
Certain glucose-lowering therapies, such as the use of glucagon-like peptide-1 (GLP-1) receptor agonists, can effectively reduce postprandial glucose excursions. For example, the addition of lixisenatide to basal insulin therapy in patients with type 2 diabetes resulted in significant reductions in HbA1c levels and postprandial plasma glucose levels. This combination therapy also led to weight loss and minimal hypoglycemia incidents.
Short-Duration Exercise
Even short bouts of moderate-intensity exercise, such as stair climbing, can reduce postprandial glucose levels. A study found that as little as one minute of stair climbing at a comfortable pace after a meal significantly attenuated postprandial glucose response. Longer durations of stair climbing had more pronounced effects, demonstrating a dose-dependent relationship.
Reducing Free Sugars
Reducing the intake of free sugars, particularly from beverages and processed foods, can improve glycemic control. A study involving non-diabetic individuals showed that a reduced-sugar diet led to slight reductions in body weight and body fat, although it did not significantly affect daily mean glucose levels or glycemic variability. This suggests that while reducing free sugars can contribute to overall health, its direct impact on glucose levels may be limited in non-diabetic individuals.
Conclusion
Multiple strategies can effectively decrease glucose levels, including the consumption of polyphenol-rich drinks, dietary fibers, lifestyle modifications, low-carbohydrate diets, specific glucose-lowering therapies, and short-duration exercise. These interventions can be tailored to individual needs and preferences to achieve optimal glycemic control.
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