How to Reduce Fasting Sugar: Causes, Diet & More
Learn how to reduce fasting blood sugar with dietary changes, exercise, stress management, and medical guidance. Maintain healthy glucose levels to prevent diabetes complications and improve overall metabolic health.
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Last updated on 3rd Jul, 2025
The amount of glucose in the blood after going at least eight hours without eating is referred to as fasting blood sugar. It is frequently used to detect diabetes and prediabetes and is a crucial sign of metabolic health. An increased risk of type 2 diabetes and other metabolic diseases can result from persistently elevated fasting sugar levels, which can be a sign of inadequate glucose management.
This article explores the causes of high fasting blood sugar levels, required dietary modifications, weight and stress management tips and more.
Causes of High Fasting Sugar Levels
Elevated fasting blood sugar levels can be caused by a number of medical problems. They are:
Diabetes: Because of inadequate insulin synthesis or insulin resistance, both type 1 and type 2 diabetes cause elevated blood sugar levels.
Hormonal Imbalances: Glucose metabolism may be impacted by diseases like Cushing's syndrome and polycystic ovarian syndrome (PCOS).
Sleep Disorders: Insulin resistance may be exacerbated by conditions such as obstructive sleep apnoea or poor sleep quality.
Fasting blood sugar levels can rise as a result of unhealthy lifestyle choices. These consist of:]
Sedentary Lifestyle: Insulin sensitivity is decreased by inactivity.\
Poor Diet: Consuming a lot of refined carbs, processed meals, and sugary drinks can raise blood sugar levels.\
Chronic Stress: Prolonged stress causes the release of cortisol, which might cause the liver to produce more glucose.\
Dietary Modifications to Lower Fasting Sugar
Following are some dietary modifications which one can follow to lower fasting sugar levels:
Blood sugar levels can be kept steady by choosing complex carbohydrates over processed ones.
Non-starchy veggies, whole grains, and legumes release glucose gradually without producing abrupt increases.
Fibre helps regulate blood sugar levels by delaying the breakdown of carbs. Some good sources of fibre include:
Whole grains (oats, brown rice, and quinoa)
Legumes (chickpeas, lentils, and beans)
Vegetables (carrots, spinach, and broccoli)
Nuts and seeds (almonds, flaxseeds, and chia seeds)\
It's critical to cut back on additional sugar intake. Lowering fasting blood sugar levels can be achieved by avoiding highly processed foods, sugary drinks, and candies. Alternatively, one can use natural sweeteners like monk fruit or stevia sparingly.
Importance of Regular Physical Activity to Reduce Fasting Sugar Levels
Exercise helps with glucose metabolism and increases insulin sensitivity. The following are the workouts that work best:
Aerobic Activities: Jogging, cycling, swimming, and walking can all help keep blood sugar levels in check.
Strength Training: Resistance training, which includes bodyweight exercises and weightlifting, enhances the absorption of glucose by muscles.
Exercises for Flexibility and Balance: Pilates and yoga can improve insulin sensitivity and lower stress.
Weight Management for Reducing Fasting Sugar
Insulin resistance and elevated fasting blood sugar are closely associated with excess body weight, particularly visceral fat. Even a 5–10% weight loss can have a major positive impact on glucose metabolism:
A balanced diet should emphasise lean proteins, complete foods, and healthy fats.
Exercising regularly works well when combining strength and cardio training.
Engage in mindful eating by being conscious of hunger cues and portion sizes, which can help avoid overeating.
Stress Management Techniques for Reducing Fasting Sugar
Prolonged stress causes cortisol to be released, which causes the liver to produce more glucose. Over time, this may result in higher fasting blood sugar levels. In this regard:
Deep breathing and meditation can help increase insulin sensitivity and reduce stress hormones.
Frequent exercise has a natural stress-relieving effect.
Getting seven to nine hours of good sleep promotes glucose and hormone balance.
Monitoring and Regular Health Checkups to Control Fasting Sugar
Frequent blood sugar checks enable prompt intervention and aid in the early identification of abnormalities. Dietary and lifestyle changes can be guided by monitoring trends in fasting sugar.
The results of the fasting blood sugar test will be reported as a number:
Less than 100 mg/dL: This indicates a normal fasting blood sugar level.
100 to 125 mg/dL: A fasting blood sugar in this range usually suggests prediabetes, meaning the blood sugar levels are elevated but not high enough to be diagnosed as diabetes.
126 mg/dL or higher: This level indicates high blood sugar, which is a primary sign of diabetes.\
Fasting blood sugar testing should be performed annually or as directed by a healthcare professional for people at risk of developing diabetes. More frequent monitoring may be necessary for those who have already been diagnosed with diabetes.
Role of Medications in Fasting Blood Sugar Control
A number of drugs aid in controlling elevated blood sugar levels, such as:
Metformin: Lowers the liver's synthesis of glucose and increases insulin sensitivity.
Insulin Therapy: For type 1 diabetes and occasionally type 2 diabetes, insulin therapy is necessary.
SGLT2 Inhibitors: Assist the kidneys in eliminating excess blood glucose.
Speaking with a healthcare professional guarantees that the pharmaceutical regimen is appropriate for each patient's unique medical situation. Frequent follow-ups aid in tracking efficacy and modifying dosages as necessary.
Natural and Herbal Remedies to Reduce Fasting Sugar
Here are some natural and herbal remedies which can help reduce fasting sugar levels:
Cinnamon: Can increase sensitivity to insulin.
Fenugreek: Soluble fibre found in fenugreek may aid with blood sugar regulation.
Apple Cider Vinegar: Can help lower blood sugar levels after meals.
Natural cures have their uses, but they shouldn't take the place of medical care. Prior to including herbal supplements in a diabetic treatment plan, it is crucial to speak with a healthcare professional.
Conclusion
A combination of dietary adjustments, exercise, weight control, stress reduction, and routine monitoring is needed to lower fasting blood sugar. Under medical supervision, natural therapies and medications may also be used.
Additionally, a strategy that includes lifestyle changes, medical advice, and regular monitoring is essential for preserving appropriate fasting blood sugar levels. Prolonged efforts and early intervention aid in preventing problems and improving general health.
Consult Top Endocrinologist
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