Understanding Your Blood Sugar Range: Why It Matters for Optimal Health

Blood sugar levels play a crucial role in maintaining overall health, and steroids blood sugar effects it's essential to understand what constitutes a do grapes spike blood sugar healthy range. The ideal blood sugar range varies depending on factors such as age, weight, and activity level. Generally speaking, the American Diabetes Association recommends that:

• Fasting plasma glucose (FPG) should be less than 100 mg/dL
• Postprandial (after meal) glucose should be less than 140 high blood sugar low blood sugar mg/dL

Maintaining a healthy blood sugar range is crucial for preventing chronic diseases like diabetes and cardiovascular disease. When blood sugar levels are consistently high, it can lead to insulin resistance, which increases the risk of developing type 2 diabetes.

Causes of Blood Sugar Fluctuations: Understanding the Science Behind It

Blood sugar fluctuations occur due to a combination of genetic, lifestyle, and environmental factors. One significant contributor is physical inactivity. Research has shown that regular exercise improves insulin sensitivity, reducing blood sugar levels (American Diabetes Association). Exercise can also increase glucose uptake by muscles and adipose tissue.

Another crucial factor is diet quality. Consuming high amounts of refined carbohydrates and sugars triggers a rapid spike in blood sugar, followed by an equally dramatic crash when insulin kicks in to process the excess glucose. This rollercoaster effect can be detrimental to health over time (Journal of Nutrition).

The Impact of Diet on Blood Sugar Range: What You Eat Matters

A balanced diet is vital for maintaining healthy blood sugar levels. Including a variety of whole, unprocessed foods like vegetables, fruits, and lean protein sources helps regulate glucose metabolism.

• Fiber-rich foods like leafy greens, broccoli, and berries slow down carbohydrate absorption
• Lean proteins such as chicken breast or fish provide sustained energy without causing insulin resistance

On the other hand:

• Refined carbohydrates in white bread, sugary drinks, and processed snacks trigger a rapid spike in blood sugar levels
• High-fat meals can cause insulin resistance by reducing glucose uptake into cells (Journal of Nutrition)

Maintaining a healthy weight is also essential for regulating blood sugar. Excess body fat increases the risk of developing type 2 diabetes due to its role in promoting inflammation, oxidative stress, and decreased pancreatic beta-cell function.

The Link Between Stress and Blood Sugar Fluctuations: The Unseen Connection

Chronic stress significantly impacts blood glucose regulation by disrupting insulin secretion from the pancreas. When stressed, cortisol (the primary stress hormone) increases glucagon production, which promotes gluconeogenesis in the liver – a process that generates new glucose molecules from non-carbohydrate sources.

As a result, chronic stress can cause an imbalance between insulin and glucagon levels. This hormonal disruption leads to hyperglycemia due to decreased glucose uptake by muscles (Journal of Clinical Endocrinology & Metabolism).

Monitoring my blood sugar is high what should i do Blood Sugar Range: The Importance of Tracking Your Glucose Levels

Regular blood sugar monitoring is critical for individuals with diabetes or those who want to prevent developing this condition.

Using a glucometer at home, which measures FPG and postprandial glucose levels after meals, allows you to track changes in your body's response to different foods and activities. A continuous glucose monitor (CGM) can provide even more comprehensive insights by tracking blood sugar fluctuations throughout the day.

Understanding Insulin Sensitivity: How it Relates to Blood Sugar Range

Insulin sensitivity is a crucial aspect of maintaining healthy blood sugar levels. When cells are responsive to insulin, they effectively absorb glucose for energy production or storage (American Diabetes Association). Conversely, insulin resistance leads to decreased glucose uptake by muscles and adipose tissue.

Several factors can affect insulin sensitivity:

• Age: Reduced metabolic rate with increasing age
• Obesity: Adipokine dysregulation reduces muscle's ability to respond to insulin
• Physical inactivity: Decreased mitochondrial function impairs energy metabolism

Maintaining a healthy weight, engaging in regular physical activity, and incorporating balanced meals into your diet can help improve insulin sensitivity.

Glycemic Index and Blood Sugar Range: Understanding the Connection

The glycemic index (GI) ranks foods based on their ability to increase blood sugar levels after consumption. Foods with high GI values are broken down quickly by digestive enzymes, resulting in a rapid spike in glucose absorption.

• Examples of high-GI foods include white bread, sugary drinks
• Conversely, low-GI foods like non-starchy vegetables and whole grains have a 130 fasting blood sugar level less pronounced effect on blood sugar

A well-planned diet with balanced carbohydrate intake can help manage GI levels.

Justin Richard's Channel: Signos continuous glucose monitor: Find out about the food that causes the most significant blood sugar spike in this fascinating interview with Justin Richard. 0:00 Welcome, Justin Richard! 1:56 Justin’s health history 4:58 Which food’s effect on blood sugar surprised you the most? 13:26 Other factors that affect blood sugar 16:57 Buffering the insulin response 20:14 Tips to avoid junk food 22:30 Impactful dietary changes 33:28 Highly processed foods 35:16 Choosing a continuous glucose monitor Justin Richard has collected a wealth of information using a continuous glucose monitor to experiment with different foods and their effect on his blood sugar. He explains how monitoring your glucose can help you stay healthy, too! Justin has a family history of type 2 diabetes, so he wanted to learn more about insulin resistance to prevent the same fate. He noticed his energy levels diminishing in his late 40s, especially after eating certain foods, so he began using a CGM (continuous glucose monitor) to investigate. When he first experimented with the CGM, Justin followed his typical diet, which consisted of many highly processed foods. These foods elevated his blood sugar, and it remained elevated for quite some time. Anytime you eat, especially carbs, your blood sugar rises. Depending on the type of food, you'll experience either a slight or dramatic rise. Justin was surprised by the effect white flour, bread, and whole wheat bread had on his blood sugar. He explains that there is a minimal difference between white bread and whole wheat products when it comes to blood sugar. Ezekiel bread has the lowest impact on Justin’s blood sugar. Justin explains that stress and lack of sleep significantly increase his fasting blood glucose. Eating close to bedtime leaves his blood sugar high for 6 to 7 hours. Justin recommends eating carbs with protein, fat, and fiber. This slows down the rate of digestion, lowering the blood sugar spike after eating. Apple cider vinegar mixed in water also slows digestion and significantly lowers a blood sugar spike. Justin suggests these tips to eliminate bad food choices and bad eating habits: 1. Don’t go to the grocery store hungry 2. Say no to junk food at the grocery store 3. Go for a walk after a large meal 4. Don’t consume sweets after a meal or when you wake up Justin uses a Signos continuous glucose monitoring device and highly recommends it! Dr. Eric Berg DC Bio: Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals. He no longer practices but focuses on health education through social media. Follow Me on Social Media: Facebook: Instagram: Listen to my podcast: TikTok: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. #keto #ketodiet #weightloss #ketolifestyle Thanks for watching! I hope this increases your awareness about your blood sugar and continuous glucose monitors. I’ll see you in the next video.