Is Your Fasting Blood Glucose Too High? Here’s What to Do

02 Sep 2025

Is Your Fasting Blood Glucose Too High? Here’s What to Do High fasting blood glucose (FBG) can be a warning sign, indicating that your body might not ...

Is Your Fasting Blood Glucose Too High? Here’s What to Do

High fasting blood glucose (FBG) can be a warning sign, indicating that your body might not be processing sugar effectively. Understanding what elevated FBG levels mean, the potential risks, and actionable steps to manage it is crucial for maintaining your health. In this article, we will explore the causes of high FBG, associated health risks, and provide practical strategies to help you lower and maintain healthy blood glucose levels.

High FBG occurs when your blood glucose level is higher than normal after fasting for at least eight hours. It’s commonly detected through a blood test, typically done in the morning before you’ve eaten anything. A normal fasting blood glucose level is usually between 70 and 99 mg/dL. If your FBG consistently falls at or above 100 mg/dL, it may indicate prediabetes or diabetes.

Related reading: Common Myths About Insulin And Blood Sugar Control Debunked

Quick Summary:

  • Normal FBG Range: 70-99 mg/dL
  • Prediabetes: 100-125 mg/dL
  • Diabetes: 126 mg/dL or higher

| FBG Level (mg/dL) | Category | | ------------------- | -------------- | | 70-99 | Normal | | 100-125 | Prediabetes | | 126+ | Diabetes |

Understanding the Causes of High Fasting Blood Glucose

Several factors can contribute to high fasting blood glucose. Here are some key causes:

  1. Insulin Resistance: This occurs when your cells don't respond well to insulin, a hormone that helps glucose enter cells for energy. As a result, glucose builds up in the bloodstream. Insulin resistance is often associated with factors like obesity, lack of physical activity, and genetic predisposition.
  2. Pancreatic Dysfunction: The pancreas produces insulin. If it isn't producing enough insulin or if the insulin produced is ineffective, it can lead to elevated blood glucose levels. Conditions such as type 1 diabetes involve the destruction of insulin-producing cells.
  3. Liver Function: The liver plays a significant role in glucose metabolism. It stores glucose as glycogen and releases it when needed. If the liver releases too much glucose overnight or doesn't properly store it, FBG levels can increase.
  4. Dietary Factors: What you eat significantly affects your blood glucose. High intake of carbohydrates, especially refined sugars and processed foods, can contribute to elevated blood sugar levels.
  5. Stress and Hormones: Stress hormones like cortisol and adrenaline can increase blood glucose levels. Chronic stress or conditions like Cushing's syndrome (which involves high cortisol levels) can lead to persistently high FBG.
  6. Medications: Certain medications, such as corticosteroids, some diuretics, and certain antidepressants, can raise blood glucose levels.
  7. Sleep Issues: Insufficient or poor-quality sleep can affect insulin sensitivity and glucose metabolism. Sleep deprivation can lead to increased blood glucose levels.
  8. Age: As you age, your body's ability to regulate blood glucose effectively may decline, increasing the risk of high FBG.
  9. Genetic Predisposition: Family history of diabetes significantly increases your risk of developing high FBG.

Health Risks Associated with High Fasting Blood Glucose

Ignoring high FBG levels can lead to several serious health complications. Here's a breakdown of the potential risks:

  1. Type 2 Diabetes: Prolonged high FBG often progresses to type 2 diabetes. In this condition, the body becomes increasingly resistant to insulin, and the pancreas may eventually not be able to produce enough insulin to keep blood glucose levels in check.
  2. Cardiovascular Disease: High blood glucose can damage blood vessels and increase the risk of heart disease, stroke, and peripheral artery disease. It contributes to the buildup of plaque in the arteries, leading to atherosclerosis.
  3. Nerve Damage (Neuropathy): Chronically high blood glucose can damage nerves throughout the body, leading to symptoms such as pain, numbness, and tingling in the hands and feet. This can also affect digestion and other bodily functions.
  4. Kidney Damage (Nephropathy): The kidneys filter blood. High blood glucose can damage the small blood vessels in the kidneys, impairing their ability to function properly. This can lead to chronic kidney disease and, eventually, kidney failure.
  5. Eye Damage (Retinopathy): High blood glucose can damage the blood vessels in the retina, leading to vision problems and potentially blindness. Regular eye exams are crucial for people with high FBG.
  6. Increased Risk of Infections: High blood glucose can weaken the immune system, making you more susceptible to infections. Wounds may also heal more slowly.
  7. Cognitive Impairment: Research suggests a link between high blood glucose levels and cognitive decline, including an increased risk of Alzheimer's disease and other forms of dementia.
  8. Skin Conditions: High blood sugar can cause various skin problems, including bacterial and fungal infections, itching, and dry skin.
  9. Foot Problems: Nerve damage and poor circulation due to high blood glucose can increase the risk of foot ulcers and infections, potentially leading to amputation in severe cases.

| Complication | Description | | --------------------- | ------------------------------------------------------------------------------------------ | | Type 2 Diabetes | Body becomes resistant to insulin, leading to persistently high blood glucose levels. | | Cardiovascular Disease | Damage to blood vessels, increasing the risk of heart disease and stroke. | | Neuropathy | Nerve damage causing pain, numbness, and tingling. | | Nephropathy | Kidney damage impairing their ability to filter blood properly. | | Retinopathy | Damage to blood vessels in the retina, leading to vision problems. | | Increased Infections | Weakened immune system, making you more susceptible to infections. | | Cognitive Impairment | Potential link to cognitive decline and increased risk of dementia. | | Skin Conditions | Various skin problems, including infections and dryness. | | Foot Problems | Risk of foot ulcers and infections due to nerve damage and poor circulation. |

Practical Steps to Lower and Maintain Healthy Blood Glucose

Related reading: How To Lower Your Blood Sugar Naturally 10 Proven Strategies

If you have high fasting blood glucose, taking proactive steps to manage it can help prevent or delay the onset of more severe health problems. Here are actionable strategies to consider:

  1. Dietary Changes:
    • Reduce Carbohydrate Intake: Focus on complex carbohydrates like whole grains, vegetables, and fruits, and limit refined sugars, white bread, and processed foods.
    • Increase Fiber Intake: Fiber helps regulate blood glucose levels by slowing down the absorption of sugar. Good sources include beans, lentils, oats, and fibrous vegetables.
    • Control Portion Sizes: Overeating, even healthy foods, can raise blood glucose levels. Use smaller plates and measure portions to manage your intake.
    • Choose Low-Glycemic Index (GI) Foods: GI measures how quickly a food raises blood glucose levels. Opt for low-GI foods like lentils, beans, and most non-starchy vegetables.
    • Balanced Meals: Combine carbohydrates with protein and healthy fats to slow down glucose absorption.
  2. Regular Physical Activity:
    • Aerobic Exercise: Engage in regular aerobic exercises like brisk walking, jogging, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity exercise per week.
    • Strength Training: Incorporate strength training exercises to build muscle mass, which can improve insulin sensitivity and help lower blood glucose levels.
    • Consistency: Regular exercise is key. Find activities you enjoy and can consistently incorporate into your routine.
    • Timing: Consider exercising after meals to help lower post-meal blood glucose spikes.
  3. Weight Management:
    • Healthy Weight Loss: If you are overweight or obese, losing even a modest amount of weight (5-10% of your body weight) can significantly improve insulin sensitivity and lower blood glucose levels.
    • Balanced Approach: Focus on a combination of healthy eating and regular physical activity to achieve and maintain a healthy weight.
  4. Stress Management:
    • Relaxation Techniques: Practice relaxation techniques like deep breathing, meditation, or yoga to reduce stress levels.
    • Hobbies: Engage in hobbies and activities that you enjoy to help manage stress and improve overall well-being.
    • Sufficient Sleep: Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine.
  5. Medications:
    • Consult Your Doctor: If lifestyle changes are not sufficient to control your blood glucose levels, your doctor may prescribe medications like metformin or other glucose-lowering agents.
    • Adherence: Take medications as prescribed and follow your doctor's instructions carefully.
  6. Regular Monitoring:
    • Blood Glucose Monitoring: Regularly check your blood glucose levels using a home glucose meter to monitor your progress and make necessary adjustments to your diet and exercise plan.
    • HbA1c Tests: Have regular HbA1c tests to measure your average blood glucose level over the past 2-3 months.
  7. Hydration:
    • Drink Plenty of Water: Staying well-hydrated can help your kidneys flush out excess glucose and improve overall metabolic function.
    • Avoid Sugary Drinks: Limit or avoid sugary drinks like soda, juice, and sweetened beverages, as they can contribute to high blood glucose levels.

Example Meal Plan

| Meal | Food | Portion Size | | ----------- | --------------------------------------------------------------------------------------------------------------------- | ------------ | | Breakfast | Oatmeal with berries and nuts | 1 cup | | Lunch | Grilled chicken salad with mixed greens, vegetables, and a vinaigrette dressing | 2 cups | | Dinner | Baked salmon with roasted broccoli and quinoa | 4 oz salmon | | Snack | Apple slices with almond butter | 1 apple |

| Exercise | Duration | Frequency | | -------------- | -------- | ---------- | | Brisk Walking | 30 mins | 5 days/week | | Strength Training | 30 mins | 2 days/week |

The Importance of Regular Monitoring and Medical Consultation

While lifestyle modifications can significantly impact your blood glucose levels, it’s essential to monitor your progress regularly and consult with a healthcare professional. Regular monitoring helps you understand how different foods and activities affect your blood glucose levels, enabling you to make informed decisions.

Related reading: Can You Really Manage Your Blood Sugar Without Medication

Consulting with a healthcare provider ensures you receive personalized advice and guidance. They can assess your overall health, evaluate the potential need for medication, and monitor your progress through regular check-ups and HbA1c tests. Consistent communication with your healthcare team is crucial for managing high fasting blood glucose effectively and preventing long-term complications.

Key Takeaways:

  • Monitor your blood glucose regularly.
  • Work with a healthcare provider to create a personalized management plan.
  • Adjust your strategies based on your individual needs and responses.

By taking a proactive approach, understanding the causes and risks, and implementing practical lifestyle changes, you can effectively manage high fasting blood glucose and promote long-term health.