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Dietary and Lifestyle Changes That Lower Morning Blood Sugar
Take apple cider vinegar.
Follow your diabetes plan.
Your fasting blood sugar, sometimes called your morning blood sugar, is the amount of glucose (sugar) in your blood after not eating for eight to 10 hours. It offers a more accurate picture of how well you are managing your blood sugar in the absence of food.
There are several ways to naturally control your fasting blood sugar If you have diabetes . These can be especially useful if you find that your morning blood sugar levels are suddenly high and don't know why.
With the right dietary and lifestyle changes, your fasting blood sugar should be well within the optimal range when you test in the morning. These include exercising regularly, managing your carb and fat intake, getting plenty of sleep, and keeping to your treatment plan.
The article explains why morning blood sugar levels may be high and natural ways to lower them if you have diabetes.
Verywell / Julie Bang
Ideally, when testing your blood glucose (sugar) in the morning, it should be between 70 and 99 milligrams per deciliter (mg/dL) if your diabetes is well-controlled.
But oftentimes, a person will test themselves and find that their blood sugar is high despite doing everything their healthcare provider told them to do. This may be due to a relatively common event called the dawn phenomenon that affects roughly 50% people of living with type 1 or type 2 diabetes .
The dawn phenomenon is caused by a chain of events that occurs while you are sleeping:
As common as the dawn phenomenon is, there are seven things you can do to better avoid these early-morning blood sugar spikes.
Exercise lowers blood sugar by increasing insulin sensitivity. This means that your body uses insulin and glucose more effectively.
Studies have shown that exercising in the afternoon or just after dinner helps stabilize insulin levels at night. By keeping your insulin levels at a steadier state, the body can counter the natural surge in glucose in the morning.
You don't need a hardcore workout to achieve this. Instead, aim for low-intensity exercises like:
If morning levels are still high, doing moderate-intensity exercise before breakfast can help bring down your blood sugar levels fast while improving glucose control throughout the day.
Some alternative practitioners endorse the use of apple cider vinegar to counter the effects of morning blood sugar spikes. Apple cider vinegar does not "treat" diabetes but may provide short-term blood sugar control.
According to a study published in the Journal of Evidence-Based Integrative Medicine , taking 2 tablespoons (1,400 milligrams) of apple cider vinegar can significantly lower fasting blood sugar levels 30 minutes after consumption. After 60 minutes, no benefit is seen.
Side effects include stomach upset and sore throat. Over time, the risks may outweigh the benefits as the long-term use of apple cider vinegar can lead to tooth enamel loss, throat burns, and bone mineral loss. Drug interactions are also common.
Diet plays a major role in managing diabetes and maintaining healthy blood sugar levels. This is particularly true when it comes to eating carbohydrates .
While carbs are a critical part of any diet, they need to be consumed in moderation if you have diabetes. This is because the body converts 100% of carbs into glucose. So, if you eat carbs late at night, the level of glucose in your blood will rise as insulin levels start to decrease.
If you are hungry before bedtime, opt for a high-fiber or high-protein, low-fat snack that can satisfy your hunger without significantly affecting your blood sugar.
Examples include:
Limiting your evening carb intake is one way to avoid morning spikes. But you also need to be mindful of how many carbs you eat at dinner, counting carbs so that you don't exceed the recommended per-meal intake.
The American Diabetes Association recommends between 45 and 60 grams (g) of carbs per meal and between 15 and 20 g of carbs per snack.
Healthy fats are an essential part of a balanced diet. However, fat slows down digestion. By doing so, high-fat dinners can delay the normal post-meal rise in glucose until the following morning.
Fatty foods also contribute to obesity , a leading risk factor for diabetes as well as a leading risk factor for poor blood sugar control.
Rather than eating "bad" saturated fats derived from animals that are hard to digest, opt for "good" monosaturated and polyunsaturated fats that are derived from plants and are easier to digest. This is one measure that can help naturally lower blood sugar in people with diabetes.
Tree nuts, including almonds, cashews, pecans, and walnuts
Olives and olive oil
Oily fish (salmon, sardines, herring, mackerel, tuna)
Flaxseeds and flaxseed oil
Peanuts and peanut butter
Nut butters
Fatty red meat, including ground beef
Processed meats, like bologna, hot dogs, sausage, bacon
High-fat dairy, including milk, cream, cheese, and ice cream
Butter, margarine, or shortening
Cream and gravy sauces
Fried foods
Baked goods, like muffins, cookies, and cakes
Nighttime low blood sugar ( hypoglycemia ) can cause a rebound in blood sugar levels in the morning. This is referred to as the Somogyi effect .
In people without diabetes, glucose and insulin levels tend to stay flat and constant throughout the night, with a slight increase in insulin just before dawn. In people with diabetes, insulin levels typically decrease at night.
So, if blood sugar levels are low, the body will sense this and release excess cortisone and glucagon in the early morning hours to compensate. Without enough insulin to "put the brakes" on glucose production, hyperglycemia will occur.
Unlike the dawn phenomenon that can affect people with otherwise well-controlled diabetes, the Somogyi effect often occurs in people whose diabetes is poorly controlled.
To avoid nighttime hypoglycemia:
If you have diabetes, getting too little sleep can reduce your ability to control your blood sugar by disrupting your normal sleep-wake cycle.
When you are sleep-deprived, hormones aren't released during the early morning hours as they should and blood sugar levels tend to rise precipitously. At the same time, for reasons that are not entirely understood, cells don't respond as well to insulin as well as they are meant to (a condition known as insulin resistance) . This almost invariably leads to high blood sugar.
Studies have shown that poor sleepers with diabetes have 23% higher glucose levels in the morning and 48% higher insulin levels than good sleepers with diabetes. High blood sugar and high insulin are characteristic of insulin resistance.
By contrast, getting a solid seven hours of sleep per night is associated with a decrease in insulin resistance.
There are several key ways to improve your sleep:
The best way to control your diabetes at nighttime or daytime is to work with your healthcare provider and follow the prescribed treatment plan.
This includes:
High fasting blood sugar in the morning is not uncommon, even among people with well-controlled diabetes. You can better avoid this by making some healthy lifestyle changes, like exercising routinely, limiting your nighttime carbs, avoiding saturated fats, getting plenty of sleep, and keeping to your treatment plan.
Apple cider vinegar has also been proposed as a complementary way to control blood sugar.
Asif M. The prevention and control the type-2 diabetes by changing lifestyle and dietary pattern . J Educ Health Promot . 2014;3:1. doi:10.4103/2277-9531.127541
Zheng X, Qi Y, Bi L, et al. Effects of Exercise on blood glucose and glycemic variability in type 2 diabetic patients with dawn phenomenon . Biomed Res Int . 2020;2020:6408724. doi:10.1155/2020/6408724
Sampath Kumar A, Maiya AG, Shastry BA, et al. Exercise and insulin resistance in type 2 diabetes mellitus: a systematic review and meta-analysis . Ann Phys Rehabil Med . 2019;62(2):98-103. doi:10.1016/j.rehab.2018.11.001
Siddiqui FJ, Assam PN, de Souza NN, Sultana R, Dalan R, Chan ES. Diabetes control: is vinegar a promising candidate to help achieve targets? . J Evid Based Integr Med . 2018;23:2156587217753004. doi:10.1177/2156587217753004
American Diabetes Association. What can I eat? The diabetes guide to healthy food choices .
American Diabetes Association. What can I eat? Smart snacks .
Wolpert HA, Atakov-Castillo A, Smith SA, Steil GM. Dietary fat acutely increases glucose concentrations and insulin requirements in patients with type 1 diabetes: implications for carbohydrate-based bolus dose calculation and intensive diabetes management . Diabetes Care . 2013;36(4):810-6. doi:10.2337/dc12-0092
American Diabetes Association. Fats .
Grandner MA, Seixas A, Shetty S, Shenoy S. Sleep duration and diabetes risk: population trends and potential mechanisms . Curr Diab Rep. 2016;16(11):106. doi:10.1007/s11892-016-0805-8
Singh T, Ahmed TH, Mohamed N, et al. Does insufficient sleep increase the risk of developing insulin resistance: a systematic review . Cureus . 2022;14(3):e23501. doi:10.7759/cureus.23501
By Kimberly Charleson Kimberly is a health and wellness content writer crafting well-researched content that answers your health questions.
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COMMENTS
To test for non-reducing sugars: Add dilute hydrochloric acid to the sample and heat in a water bath that has been brought to the boil. Neutralise the solution with sodium hydrogencarbonate. Use a suitable indicator (such as red litmus paper) to identify when the solution has been neutralised, and then add a little more sodium hydrogencarbonate ...
Table sugar (disaccharide) is a non-reducing sugar and does also not react with the iodine or with the Benedict Reagent. Sugar needs to be decomposed into its components glucose and fructose then the glucose test would be positive but the starch test would still be negative. Composition and Preparation of Benedict's Solution
Sugars can be classified as either Reducing or Non-Reducing. Monosaccharides and some disaccharides are reducing sugars - A sugar with a "free" Aldehyde [CO] or Ketone group [CHO]. These functional groups allow the sugar to donate electrons - making that sugar the "reductant" i.e. the "Reducing Sugar". Thus, it is the reduction ...
Benedict's Test is a chemical analytical method used for the detection of reducing sugar in a solution. Benedict's Test is a qualitative test often used for the differentiation of carbohydrates (saccharides/sugars) into reducing and non-reducing types. Reducing sugars are those sugars that have free aldose or ketose groups capable of ...
The test for non-reducing sugars. Add dilute hydrochloric acid to the sample and heat in a water bath that has been brought to the boil; Neutralise the solution with sodium hydrogencarbonate. Use a suitable indicator (such as red litmus paper) to identify when the solution has been neutralised, and then add a little more sodium hydrogencarbonate as the conditions need to be slightly alkaline ...
Total reducing sugars comprises of reducing sugars and non-reducing sugars, which can be hydrolysed into reducing sugars under the experimental conditions. This non-reducing sugar is usually expressed in terms of sucrose. As 0.95 g sucrose on hydrolysis yields 1 g invert sugar (glucose + fructose):
You can find all my A Level Biology videos fully indexed at https://www.freesciencelessons.co.uk/a-level-revision-videos/a-level-biology/In this video, we lo...
Use the decanted liquid as the test solution. Add 2 cm3 of the sample solution to a test tube. Add 1 cm3 of dilute hydrochloric acid and boil for one minute. Allow the tube to cool and then neutralize the acid with sodium hydrogen carbonate. Exercise caution due to 'fizzing' or effervescence. Check with blue litmus paper or pH paper.
For a solid sample prepare a test solution by crushing the food and adding a moderate amount of distilled water. Decant the suspension to remove large particles. Use the decanted liquid as the test solution. Add 2 cm3 of the sample solution to a test tube. Add an equal volume of Benedict's solution to the test tube and swirl or vortex the mixture.
Molecular weight. Reducing sugars have a lower molecular weight as these are usually of a smaller size. Non-reducing sugars have a higher molecular weight as they are usually of a larger size. Examples. Some commonly encountered examples of reducing sugars are glucose, fructose, galactose, ribose, etc.
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A reducing sugar is a carbohydrate with a free aldehyde or free ketone functional group in its molecular structure. To elaborate, the anomeric carbon of a sugar can be used to identify it. The ...
Reducing and Non-reducing SugarsIn this module, you will:⚫ learn how to classify carbohydrates as reducing and non-reducing sugars.• The carbohydrates that a...
Benedict's reagent is actually semi-qualitative as it has the ability to form different colors based on the concentration of reducing sugars. Green indicates about 0.5% reducing sugar concentration; yellow indicates 1%; orange 1.5% and red 2% or higher. To demonstrate this, four such standard solutions were prepared.
Benedict's Test. To test for the presence of reducing sugars, a food sample is dissolved in boiling water. Next, a small amount of Benedict's reagent is added and the solution begins to cool. During the next four to 10 minutes, the solution should begin to change colors. If the color changes to blue, then no glucose is present.
Examples of ketoses are fructose, and aldoses are glucose and galactose. Tautomerization is the process by which a compound's isomers are changed into tautomers. Ketoses undergo tautomerization to form aldoses and then act as reducing sugars. Disaccharides can either be reducing or non-reducing.
Benedict's test for reducing sugars. Benedict's reagent is a blue solution that contains copper (II) sulfate ions (CuSO 4 ); in the presence of a reducing sugar copper (I) oxide forms. Copper (I) oxide is not soluble in water, so it forms a precipitate. Method. Add Benedict's reagent (which is blue as it contains copper (II) sulfate ions ...
However, it can also be used to test non-reducing sugars indirectly. For that to happen, non-reducing sugars are first converted to reducing sugars by breaking glycosidic bonds in the presence of acid (ex: HCl). Now, the next step is to check for the presence of reducing sugars using Benedict's reagent.
Aim: To use techniques to test a selection of known and unknown substances, to determine whether or not they are a reducing, non-reducing sugar or neither. Prediction: In the first part of the experiment (simple Benedict's test), I predict that out of the three solution samples; glucose, sucrose and sample X, only glucose will change from the ...
Reducing form of glucose (the aldehyde group is on the far right). A reducing sugar is any sugar that is capable of acting as a reducing agent. [1] In an alkaline solution, a reducing sugar forms some aldehyde or ketone, which allows it to act as a reducing agent, for example in Benedict's reagent.In such a reaction, the sugar becomes a carboxylic acid.. All monosaccharides are reducing sugars ...
Benedict's Test Reducing Sugars 1. Add Benedict's reagent to a sample and heart in a water bath that's brought to a boil. Sample goes from blue (to green to yellow to orange) to brick red precipitate, depending on the concentration. Benedict's Test Non-Reducing Sugars 1. Add dilute HCl. 2. Put in a water bath brought to a boil. 3.
The glycosidic bond is hydrolysed by heating the non-reducing sugar with acid. Benedicts test for non-reducing sugars experiment. 1. Check that there is no reducing sugar present by heating part of the sample with Benedicts reagent. 2. Using a separate sample, heat with dilute hydrochloric acid. 3. Neutralise by adding sodium hydrogen carbonate.
This test was named after an American chemist from the early 20 th century named Stanley Benedict. When performing the Benedict's reagent, t he blue reagent contains an oxidizing reagent (Cu+2) capable of reacting with reducing sugars. The aldehyde is oxidized to acid, and the Cu2+ is reduced to Cu+1. As a reminder, the term "reducing sugar ...
Starch test is also tested because we will be using substance with carbohydrates. Reducing sugar is carbohydrate that is oxidized by weak oxidant agent and if it is not then it is non-reducing. Testing 4 samples whether the sample reduces or does not reduces sugar. The four substances are Starch, Distilled water, glucose, Hydrolyzed sucrose and ...
1. Such sugar bear a free aldehyde. (-CHO) or ketonic (-CO) group. These sugars do not have such groups. 2. Reducing sugars have the capacity to reduce cupric ions of Benedict's or Fehling solution to cuprous ions. Non reducing sugar fail to reduce the cupric ions of Benedict's solution to cuprous ions. 3.
Nighttime low blood sugar (hypoglycemia) can cause a rebound in blood sugar levels in the morning. This is referred to as the Somogyi effect . In people without diabetes, glucose and insulin levels tend to stay flat and constant throughout the night, with a slight increase in insulin just before dawn.
Experiment 10: Reducing and Non-Reducing Sugars 28 November 2021 Jenna Lou Ronquillo CHEM 1020-02 Professor Dong Zhang Abstract: Reducing sugars are carbohydrates that have an aldehyde group in their open-chain form. To check for the presence of reducing sugars, Benedict's reagent is utilized (presence of aldehydes). Benedict's reagent was used to test the presence of aldehydes in an unknown ...