High glucose levels are typically associated with diabetes, a condition in which the body does not produce or use insulin effectively. Insulin is a hormone that helps the body convert glucose into energy. The Florida Department of Health states that high blood glucose levels cause excessive thirst, fatigue, frequent urination, weight loss, blurred vision and delayed healing of wounds and bruises.
Your activity level and the food type and quantity and time at which you eat directly affect your glucose level. Reducing your glucose level can help prevent many diabetes-related complications, such as blindness, heart disease and kidney failure.
Step 1
Eat at regular times throughout the day and do not skip meals. Plan for three primary meals and one or two snacks spaced a few hours apart. The University of Illinois recommends eating approximately the same amount of fat, fiber and carbohydrates during every meal to keep your glucose levels stable.
Step 2
Monitor the amount of carbohydrates in your diet. Sugary snacks and candy are not the only source of dietary sugar; milk, fruit, juice and some other foods provide high levels of carbohydrates that can raise blood glucose levels rapidly. If you must eat foods high in carbohydrates, try to consume items low in carbs at the same time.
Step 3
Add high-fiber foods to your diet to reduce your blood glucose levels. Increasing your fiber intake to at least 20 grams per 1,000 calories can help lower glucose and reduce heart disease risk, according to the University of Illinois. Foods rich in fiber include unpeeled fruits and vegetables, beans, peas and whole grain breads.
Step 4
Avoid eating high-fat foods, especially those that contain saturated or trans fats. Fatty meats, cookies, candy, stick margarine, salad dressings, fried foods and whole milk are all high in fat and should be avoided or eaten only in small quantities, according to the Centers for Disease Control and Prevention. Also, limit your use of shortening and lard when cooking.
Step 5
Exercise regularly to keep your glucose at a healthy level. Exercise also encourages weight loss and decreases your chances of becoming obese, a primary risk factor for diabetes. According to information from the National Diabetes Education Program, 30 to 60 minutes of exercise on four or more days each week is sufficient to help reduce blood sugar levels.
Step 6
Learn coping techniques for stress and anxiety. High levels of stress can raise blood glucose, according to the American Diabetes Association. Yoga, meditation or lifestyle changes are healthy, effective ways of controlling your stress levels.
Step 7
Take insulin to reduce your blood sugar if you suffer from type 1 diabetes. The American Diabetes Association explains that insulin therapy should mimic the body's natural release of the hormone to be as effective as possible. You have the option of injecting yourself with insulin at each meal and before bed, or you can wear an insulin pump that administers insulin in small amounts throughout the day.
Tips and Warnings
- Checking your blood glucose levels throughout the day can help you identify what foods or activities are raising your blood sugar. Track your results and discuss them with your doctor. The American Diabetes Association recommends glucose levels stay between 70 and 130 mg/dl before eating and remain below 180 mg/dl following a meal.
Things You'll Need
- Glucose meter
