High fasting blood sugar can lead to diabetes.Diabetes is a terrible disease that causes various complications.To prevent diabetes, let’s look at ways to lower fasting blood sugar and helpful foods.
fasting blood sugar lowering
fasting blood sugar
Hungry blood glucose is usually tested for blood sugar after waking up in the morning, but it refers to glucose levels in the body after fasting for eight hours.The normal level of fasting blood sugar is based on 70-100, and 100-125 is diagnosed as suspected fasting blood sugar disorder and 126 or more is diagnosed as suspected diabetes.
High blood sugar means that insulin continues to be secreted in our body.In order to lower blood sugar in the body, the pancreas continues to secrete insulin, which makes the body tired and insensitive to fat cells and muscle cells.This phenomenon is called insulin resistance, and when insulin resistance increases, it becomes insensitive to the stimulation given by insulin, resulting in a situation in which blood sugar does not drop even if the same amount of insulin is released.If insulin resistance increases like this, blood sugar control ability decreases, which can lead to type 2 diabetes.Diabetes caused by lack of insulin is called type 1 diabetes, and diabetes is called type 2 diabetes due to poor blood sugar control.
Type 1 diabetes, which is caused by poor blood sugar control, accounts for about 10% of diabetic patients.Most diabetic patients have type 2 diabetes.Please prevent and manage diabetes by finding out how to lower fasting blood sugar.
How to Lower Hungry Blood Sugar
1. Exercise
Exercise is the best way to lower blood sugar.You can check that your blood sugar level drops while exercising.The American Diabetes Association has announced that exercise can reduce blood sugar for up to 24 hours.Therefore, we recommend walking after meals or light aerobic exercise for diabetics.In addition to aerobic exercise, anaerobic exercise such as muscle training helps lower blood sugar in the long run.Muscle exercise can temporarily boost blood sugar, but a lot of muscle mass can ultimately help promote glucose consumption.
2. Reduce carbohydrates
The best way to reduce fasting blood sugar along with exercise is to control your diet.Among them, it is necessary to reduce carbohydrates, the biggest enemy of diabetes.Avoid carbohydrates as much as possible, and if you eat them, it is recommended to eat non-refined carbohydrates.Rice cakes, white rice, white flour, and snacks are representative foods of high carbohydrates.High-calorie and instant foods, as well as carbohydrates, are not good for blood sugar control.
3. Dieting
Weight control helps lower fasting blood sugar.If you exercise regularly and maintain a healthy diet, you will naturally lose weight by dieting.It is said that losing only 5-10% of body fat can not only lower blood sugar levels but also prevent diabetes.Obesity increases insulin resistance, so those who are overweight than the appropriate weight need to lose weight and lower their fasting blood sugar levels through exercise and diet control.
4. This week
Alcohol is a toxic substance that increases triglycerides and worsens fatty liver.Deterioration of fatty liver can lead to problems with blood sugar control.Alcohol also inhibits glucose production in the liver, which can lead to hypoglycemia shock in diabetic patients.
5. No Smoking
Smoking cessation is an essential factor to lower fasting blood sugar.Smoking is one of the risk factors for diabetes and pre-diabetes.Nicotine components in cigarettes stimulate sympathetic nerves, reducing insulin secretion and insulin use.As a result, blood sugar levels are not controlled and blood sugar levels are raised.Second-hand smoking also increases the incidence of diabetes, so please quit smoking for me and my family.
6. Suitable Moisture
Do you know that water helps control blood sugar levels?Diabetes often makes you thirsty.Drinking bottled water often or drinking caffeine-free tea to lower fasting blood sugar helps lower blood sugar.
7. Deep sleep
Sufficient sleep is said to reduce insulin resistance.Sleeping well relieves stress and increases immunity, controlling irregular blood sugar levels, and lack of sleep causes blood sugar to rise.
8. Breakfast
Studies show that people who do not eat breakfast are 1.3 times more likely to have fasting blood sugar disorder than those who eat breakfast.Regular breakfast improves the ability of fat cells in the body to eat glycosides, so it is recommended to eat breakfast without skipping meals.
Food that helps you lower your hunger.
1.Pork potatoes
Pork potatoes are one of the most helpful foods for diabetes.They call pork potatoes natural insulin.This is because it contains a lot of inulin, which is effective in lowering blood sugar.Pork potatoes contain 75 times more inulin than regular potatoes.You can make a diet out of pork potatoes or drink tea.
2. The hostess.
Yeoju is also a representative food that is good for diabetes.The caratin rich in Yeoju promotes insulin secretion and activates beta cells in the pancreas.
3. Burdock
Burdock is rich in inulin, which helps lower blood sugar.Also, the saponin component of burdock prevents cell aging in our body and improves immunity.
4. Pistachio
According to a study by the American Diabetes Association, daily intake of 50 to 57 grams of pistachio decreases blood sugar levels and insulin levels in pre-diabetes patients.In addition, single unsaturated fat contained in pistachio is said to be good for blood vessel health and prevent gestational diabetes by lowering LDL cholesterol levels, so it is recommended to take an appropriate amount.
So far, we have learned how to lower fasting blood sugar and foods that help.I think it’s best to prevent all diseases before they develop.I hope you will be aware of the risk of diabetes in advance and work hard to manage your fasting blood sugar in advance to enjoy a healthy and happy life.
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