How to lower fasting blood sugar
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Effective Strategies to Lower Fasting Blood Sugar
Managing fasting blood sugar is crucial for individuals with diabetes or impaired glucose tolerance. Various dietary and lifestyle interventions have been studied for their efficacy in reducing fasting blood glucose levels. This article synthesizes the findings from multiple research studies to provide a comprehensive overview of effective strategies.
Fenugreek and Saffron Supplementation
Fenugreek
Fenugreek has been shown to significantly reduce fasting blood glucose (FBG) levels. A meta-analysis of 19 studies found that fenugreek supplementation decreased FBG, postprandial blood glucose (PPBG), and glycated hemoglobin (HbA1c) levels. The standardized mean difference (SMD) for FBG was -0.90, indicating a substantial reduction.
Saffron
Saffron supplementation also demonstrated a reduction in FBG and HbA1c levels. The mean difference (MD) for FBG was -9.06 mg/dl, suggesting that saffron can be an effective supplement for blood glucose control.
Low-Glycemic Index (GI) Diets
Low-GI diets have been found to be effective in reducing fasting glucose and HbA1c levels. A systematic review and meta-analysis of 54 randomized controlled trials concluded that low-GI diets not only lower fasting glucose but also reduce body weight, which is inversely correlated with blood glucose levels. The greatest reductions in fasting blood glucose were observed in studies of longer duration.
Diet Composition Adjustments
Protein-Rich Diets
Adjusting the macronutrient composition of the diet can significantly impact blood glucose levels. Diets with higher protein content and lower carbohydrate ratios have been shown to reduce fasting glucose levels. For instance, a diet with a 30:20:50 protein:carbohydrate:fat ratio resulted in a 38% decrease in 24-hour glucose area and a reduction in fasting glucose to near-normal levels.
Bedtime Snacks
The type of bedtime snack can also influence fasting glucose levels. A study comparing low-carbohydrate, protein-rich snacks (e.g., eggs) to high-carbohydrate snacks (e.g., yogurt) found that the low-carbohydrate option significantly lowered fasting plasma glucose and improved insulin sensitivity markers.
Time-Restricted Eating (TRE)
Time-restricted eating (TRE) has shown promise in reducing fasting plasma glucose levels. A randomized controlled trial found that patients who adhered to a TRE protocol had significantly lower mean FPG, HbA1c, and fasting insulin levels compared to those receiving usual care. However, the effectiveness of TRE was contingent on patient compliance with the eating schedule.
Low-Carbohydrate, High-Fat Diets
Low-carbohydrate, high-fat (LC) diets have been effective in lowering fasting glucose levels. A study demonstrated that an LC 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.
Curcuminoids
Curcuminoids, derived from turmeric, have been found to lower fasting blood glucose and HbA1c levels in type 2 diabetic patients. A double-blind, placebo-controlled trial showed that curcuminoid supplementation significantly decreased fasting blood glucose and improved insulin resistance by reducing serum free fatty acids.
Fasting and Energy-Restricting Diets
Fasting and energy-restricting diets have also been effective in reducing fasting blood sugar levels. A systematic review and meta-analysis of randomized controlled trials found that these diets led to significant reductions in FBG, insulin, and HOMA-IR levels. However, the effects on HbA1c levels were modest and not statistically significant.
Conclusion
Multiple dietary and lifestyle interventions can effectively lower fasting blood sugar levels. Fenugreek and saffron supplementation, low-GI diets, specific macronutrient compositions, time-restricted eating, low-carbohydrate diets, curcuminoids, and fasting or energy-restricting diets have all shown promise. These strategies offer various options for individuals seeking to manage their fasting blood glucose levels effectively. Further high-quality studies are needed to confirm these findings and establish the best practices for clinical application.
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