Post Time: 2025-07-18
When it comes to managing blood sugar levels, understanding what's considered a normal range is crucial. The average morning blood sugar level for adults without diabetes ranges from 70-99 mg/dL (milligrams per deciliter). This optimal range allows the body to function properly and reduces the risk of complications associated with high or low blood glucose.
Maintaining this healthy range requires careful monitoring, dietary adjustments, and regular physical activity. One key aspect is knowing how your diet affects blood sugar levels. Certain foods can cause a spike in blood sugar due to their glycemic index (GI). For instance, white bread has a GI score of 70-80, which means it causes an insulin response that leads to increased glucose production.
Dietary Changes for Blood Sugar Balance
When attempting to stabilize your morning blood sugar range through diet, there are several factors to consider. Firstly, incorporating foods high in fiber can significantly impact blood sugar control. Foods like broccoli, Brussels sprouts, and whole grains contain soluble fiber that slows down the digestion of carbohydrates and helps maintain stable glucose levels.
Additionally, research suggests a link between meal timing and blood sugar regulation (Point 10). Eating breakfast at an optimal time may help regulate morning blood sugar levels. For example, consuming breakfast within an hour or two after waking can reduce post-meal spikes in insulin production.
Why Tracking Your Blood Sugar Is Important
Monitoring your morning blood sugar range is crucial for making informed decisions about dietary changes and lifestyle modifications. A glucometer (Point 2) is a handy tool that allows individuals to track their glucose levels throughout the day, including at breakfast time.
Staying within a healthy range can have numerous benefits beyond just managing diabetes risk (Point 15). Proper blood sugar regulation has been linked to better mental clarity and reduced risk of heart disease. The average morning blood sugar level provides insights into whether your body is functioning optimally or not.
Tips for Lowering High Blood Sugar Safely
If you find that your morning blood sugar levels are consistently too high, there are steps you can take to lower them safely (Point 20). Firstly, maintaining a healthy weight through diet and exercise will help. This reduces the strain on insulin production and ensures the body's cells are more responsive.
Secondly, incorporating stress-reducing activities like yoga or meditation into your daily routine has been shown to have positive effects on blood sugar levels by reducing cortisol release (Point 7). Lastly, limiting alcohol intake can also contribute significantly as different types of beverages affect blood glucose in various ways (Point 14).
Exercise for Balanced Blood Sugar
Regular physical activity is an essential aspect of maintaining a healthy morning blood sugar range. Studies have shown that moderate-intensity exercise performed regularly improves insulin sensitivity and increases muscle mass (Points 5, 12). For instance, incorporating activities like brisk walking into your daily routine can significantly improve blood glucose regulation.
Furthermore, understanding the connection between sleep quality and blood sugar levels is vital for maintaining a healthy morning range. Lack of sufficient restful sleep negatively impacts the body's ability to regulate blood sugar effectively (Point 8).
The Importance of Regular Monitoring
Keeping track of your morning blood sugar levels allows you to identify areas that require adjustment in order to maintain optimal health. Common mistakes people make when managing their diet include overindulging in high-GI foods and not staying hydrated enough.
Monitoring techniques, such as using a continuous glucose monitor (CGM), can provide valuable insights into how different factors affect blood sugar levels throughout the day. This personalized approach ensures you're always working within your optimal health range.
Get access to my FREE resources 👉 For more info on health-related topics, go here: Take Dr. Berg's Free Keto Mini-Course: or go here: Download Keto Essentials In this video, we’re going to talk about the 4 reasons for high blood sugars in the morning. This condition is called the dawn fasting blood sugar 300 phenomenon. It can happen if you are a type 1 or type 2 diabetic, or if you have insulin resistance really bad. Causes of elevated morning blood sugar: 1. Spike in Cortisol - Normally between 12 and 3 am, you have higher insulin sensitivity in the liver, so the blood sugar works a lot better. But, cortisol which mobilizes glucose for action and stress, peaks between 6 and 9 in the morning. 2. Type 1 diabetes – There’s a growth hormone spike that can mobilize the blood sugar. 3. Type 2 diabetes – The liver is making glucose called gluconeogenesis. Also, glucagon and epinephrine are hormones that can spike blood sugar. If you are a type 2 diabetic for a long period of time, you are eventually going to lose the ability to produce insulin. 4. Consuming a lot of carbs the night before. What to do if you have high blood sugar in the morning: • Give it time – Do the healthy ketogenic diet and intermittent fasting • Exercise • Avoid carbs – especially the night before • Take apple cider vinegar diluted with water the night before Talk to a Product Advisor to find the best product for you! Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST. * At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them. Dr. Eric Berg DC Bio: Dr. Berg, 56 years of age is a chiropractor 196 blood sugar before eating who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media. Follow us on FACEBOOK: fb.me/DrEricBerg ABOUT DR. BERG: are peanuts good for low blood sugar 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, and 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 #ketosis