How to lower your 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 to determine their effectiveness in lowering fasting blood glucose levels. Here, we synthesize the findings from multiple research studies to provide a comprehensive overview of effective strategies.
Low-Glycemic Index Diets
Benefits of Low-GI Diets
Low-glycemic index (GI) diets have been shown to be effective in reducing fasting blood glucose levels. These diets focus on consuming foods that cause a slower and lower rise in blood glucose levels. A systematic review and meta-analysis found that low-GI diets significantly reduced fasting glucose, glycated hemoglobin (HbA1c), body mass index (BMI), total cholesterol, and LDL cholesterol1. The greatest reductions in fasting blood glucose were observed in studies of longer duration, indicating the importance of sustained dietary changes.
Curcumin Supplementation
Impact of Curcuminoids
Curcumin, a compound found in turmeric, has been studied for its potential to lower fasting blood glucose. A meta-analysis of randomized controlled trials concluded that supplementation with curcumin or curcuminoids significantly decreased fasting blood glucose levels in individuals with dysglycemia2. Additionally, curcumin supplementation was found to reduce HbA1c levels, although it did not significantly affect insulin resistance as measured by HOMA-IR.
Time-Restricted Eating
Efficacy of TRE
Time-restricted eating (TRE) is another dietary approach that has shown promise in lowering fasting blood glucose. A randomized controlled trial comparing TRE with usual care found that patients who adhered to the TRE protocol had significantly lower fasting plasma glucose and HbA1c levels5. This suggests that TRE can be an effective intervention for individuals with impaired fasting glucose, provided they can maintain adherence to the eating schedule.
Bedtime Snacks
Low-Carbohydrate Protein-Rich Snacks
The composition of bedtime snacks can also influence fasting blood glucose levels. A study comparing a low-carbohydrate, protein-rich bedtime snack (e.g., eggs) to a high-carbohydrate, protein-rich snack (e.g., yogurt) found that the low-carbohydrate option significantly reduced fasting plasma glucose and improved insulin sensitivity7. This indicates that choosing the right type of bedtime snack can help manage fasting blood sugar levels.
Fasting and Energy-Restricting Diets
Effects on Glucose and Insulin
Fasting and energy-restricting diets have been shown to significantly reduce fasting blood glucose, insulin levels, and insulin resistance (HOMA-IR)8. These diets involve periods of reduced caloric intake or complete fasting, which can lead to improvements in glucose metabolism and insulin sensitivity.
DPP-4 Inhibitors
Pharmacological Interventions
Pharmacological interventions, such as the use of dipeptidyl peptidase-4 (DPP-4) inhibitors, can also improve fasting blood glucose levels. A study on the DPP-4 inhibitor vildagliptin found that it improved fasting islet-cell function and increased insulin secretion in response to glucose, thereby lowering fasting blood glucose levels9.
Conclusion
Lowering fasting blood sugar is achievable through various dietary and lifestyle interventions. Low-glycemic index diets, curcumin supplementation, time-restricted eating, low-carbohydrate bedtime snacks, and fasting or energy-restricting diets have all been shown to be effective. Additionally, pharmacological options like DPP-4 inhibitors can provide further benefits. Implementing these strategies can help individuals manage their fasting blood glucose levels and improve overall glycemic control.
Sources and full results
Most relevant research papers on this topic
Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis.
Low-glycemic index diets may improve blood glucose control and reduce body weight in people with prediabetes or diabetes.
Meta-Analysis
Very Rigorous Journal
Highly CitedCurcumin or combined curcuminoids are effective in lowering the fasting blood glucose concentrations of individuals with dysglycemia: Systematic review and meta‐analysis of randomized controlled trials
Curcumin or combined curcuminoids effectively lower fasting blood glucose concentrations in individuals with dysglycemia, but not in non-diabetic individuals.
Meta-Analysis
Rigorous JournalTherapy focused on lowering postprandial glucose, not fasting glucose, may be superior for lowering HbA1c. IOEZ Study Group.
Lowering postprandial blood glucose with insulin lispro is more effective than fasting blood glucose in improving overall metabolic control in type 2 diabetes patients.
RCTHighly CitedOptimizing Blood Glucose Control in Type 2 Diabetes: an Approach Based on Fasting Blood Glucose Measurements
A structured approach aiming to reduce fasting blood glucose levels to near-normal can effectively manage Type 2 diabetes with minimal risk of hypoglycemia and help prevent long-term complications.
Efficacy of Time-Restricted Eating and Behavioral Economic Intervention in Reducing Fasting Plasma Glucose, HbA1c, and Cardiometabolic Risk Factors in Patients with Impaired Fasting Glucose: A Randomized Controlled Trial
Time-restricted eating (TRE) may effectively lower blood sugar levels in patients with impaired fasting glucose when adherence to the TRE protocol is feasible.
RCTChronic fructose substitution for glucose or sucrose in food or beverages has little effect on fasting blood glucose, insulin, or triglycerides: a systematic review and meta-analysis.
Substituting fructose for glucose or sucrose in food or beverages may slightly lower fasting blood glucose, HbA1c, triglycerides, and body weight, but has no effect on fasting blood insulin or blood lipids.
Meta-AnalysisVery Rigorous JournalA low-carbohydrate protein-rich bedtime snack to control fasting and nocturnal glucose in type 2 diabetes: A randomized trial.
A low-carbohydrate bedtime snack (Egg) lowers fasting glucose and improves insulin sensitivity in type 2 diabetes patients compared to a high-carbohydrate protein-matched bedtime snack (Yogurt).
RCTVery Rigorous JournalThe effect of fasting and energy restricting diets on markers of glucose and insulin controls: a systematic review and meta-analysis of randomized controlled trials
Fasting or energy-restricting diets significantly reduce fasting blood sugars, insulin, and HOMA-IR levels, but have modest, non-significant effects on HbA1c levels.
Meta-AnalysisTreatment with the dipeptidyl peptidase-4 inhibitor vildagliptin improves fasting islet-cell function in subjects with type 2 diabetes.
Vildagliptin improves islet function in type 2 diabetes patients under fasting conditions, suggesting DPP-4 inhibition has metabolic benefits in addition to enhancing meal-induced GLP-1 and GIP activity.
RCTRigorous JournalHighly CitedEffects of Fasting-Mimicking Diet and Specific Meal Replacement Foods on Blood Glucose Control in Patients with Type 2 Diabetes: A Randomized Controlled Trial
A fasting-mimicking diet and specific meal replacement foods can safely and effectively reduce weight and improve metabolic syndrome in patients with type 2 diabetes.
RCTRigorous Journal