High blood glucose can be an indicator of diabetes. Therefore, knowing how to lower glucose can be useful to prevent this disease.
Glucose is considered one of the most important parameters, which is usually taken into account when performing a blood test and analyzing its different values. Why? Mainly because glucose can be an indication of the existence of diabetes, especially when there are high values of glucose in the blood.
But to reach the diagnosis of diabetes it is necessary that the analysis be repeated several times. In addition, as we will see below, we must take into account that some causes can influence high glucose values, without actually having diabetes.
What is glucose?
Glucose is considered the amount of sugar that our body absorbs from food in order to provide us with the energy necessary to function properly and perform some basic functions.
Regarding the blood test, the glucose level is the amount of glucose -sugar- that the blood contains at the time of carrying it out. It is also known by the names of glycaemia or serum glucose.
What are normal blood glucose values?
Although the values may vary depending on each laboratory, normally normal blood glucose levels are between 72 to 110 mg/dl fasting, or less than 180 mg/dl if the analysis is performed an hour and a half after having eaten. In this sense, we must take into account that after eating glucose rises, being lower in the morning before breakfast, when we are fasting.
Why is it important to monitor blood glucose levels?
It is very important to perform blood tests on a routine basis from time to time, since in this way we get to know what our blood glucose levels are, and thus we will know if they are elevated or not. The reason is clear: only in this way is it possible to diagnose or not the possible presence of diabetes, with which once the diagnosis is obtained, the most appropriate nutritional and medical treatment can be quickly prescribed with the aim of reducing the risk of developing complications derived from of it, as long as blood glucose levels remain within normal figures.
Among the most common complications caused by poor control of diabetes and therefore of blood glucose levels, we can mention:
- Retinopathy: damage to the retina of the eyes.
- Neuropathy: injury to the nerves of both organs and extremities.
- Nephropathy: damage to the kidneys that can cause kidney failure.
- Cardiovascular diseases: hypertension, myocardial infarction and lack of blood supply to the extremities.
- Cerebrovascular diseases: stroke and/or cerebral thrombosis.
Precisely for this reason, a good option is to know how to lower glucose, and to know what guidelines should be followed to do so.
How to lower high glucose?
Choose the best foods to lower high glucose
There are certain foods that can help in a very positive way when it comes to reducing blood glucose levels. Here we highlight the most important ones:
- Apples: due to its quercetin content, it is an ideal food to reduce glucose and the risk of diabetes-related diseases.
- Citrus: such as oranges or lemon. They are low-fat fruits and very rich in fiber, an essential nutrient useful in case of high glucose.
- Vegetables and green vegetables: spinach and cabbage stand out. They help reduce the risks caused by high levels of fats in the blood.
- Apple Cider Vinegar: Consuming two tablespoons of apple cider vinegar before meals helps lower blood sugar levels.
Eliminate unhealthy foods from your diet
The ideal from the outset is to eliminate both refined and empty carbohydrates from our diet, since these tend to suddenly raise blood glucose. We usually find them in industrial products such as pastries, fast or junk food, sugary products… Sugars must also be eliminated.
Practice physical exercise on a regular basis
To lower high blood glucose, there is nothing better than physical exercise. Especially, if possible on a daily basis, as this will help our body burn excess glucose from the body. To achieve this, you must opt for aerobic exercises, such as running, cycling, swimming or simply walking. You can choose the one you like best, but you must practice it since physical exercise is essential for good control of blood glucose levels.
As we mentioned before, it is best to do sports every day for at least 40 minutes. The ideal, in fact, is to practice it between 30 to 60 minutes.
Maintain a suitable weight
Both overweight and obesity are a risk of cardiovascular diseases, and in turn leads to poor control of blood glucose levels. If you are overweight, it is quite possible that your doctor has already advised you to lose weight. It is best to go to a nutritionist who will prescribe an adequate diet taking into account which foods are most recommended to reduce glucose.
If you want to know more about your weight and your BMI (Body Mass Index) you can use our BMI calculator.
Drink water every day
It is also a very good idea to drink at least 2 liters of water a day; since we help our body eliminates toxins and purify itself from within.
Remember to follow a healthy, varied and balanced diet, rich in fruits and vegetables, and try to consume fewer foods rich in fat. Of course, do not forget to consume those foods that are rich in fiber.
Do not forget that keeping glucose levels in check is essential to enjoy good health. Don’t wait until it’s too late.
On the other hand, if you want to discover more related health tips, we remind you on this occasion that in previous moments, from a series of articles in which we collected basic tips and tricks, we explain how to lower high triglycerides , how to lower acid uric or how to lower keratinize. In this aspect, we have also talked about how to lower high blood sugar, based on a series of easy-to-follow recommendations, which in one way or another can be useful for people with prediabetes or with diabetes itself. They are ideal to take care of your health easily.