Post Time: 2025-07-18
Maintaining a healthy blood sugar range is crucial for overall well-being. But what exactly constitutes a normal blood sugar level? The answer varies depending on factors such as age, health status, and meal timing.
Blood glucose levels are typically measured in milligrams per deciliter (mg/dL). For non-diabetics, the American Diabetes Association recommends the following ranges:
- Fasting: 70-99 mg/dL
- Post-meal: Less than 180 mg/dL
However, these values can fluctuate based on individual factors. Age plays a significant role in blood sugar regulation; children and adolescents tend to have lower fasting glucose levels compared to adults.
Dietary Habits for Maintaining a Healthy Blood Sugar Range
The foods you eat significantly impact your blood sugar range. Consuming high-carbohydrate, high-glycemic index (GI) foods can cause spikes in blood sugar. In contrast, incorporating fiber-rich and protein-based meals helps regulate glucose levels.
Fiber, particularly soluble fiber found in fruits, vegetables, and whole grains, slows gastric emptying and decreases the absorption rate of glucose into the bloodstream. A study published in Diabetes Care revealed that increasing dietary fiber intake can lower fasting plasma glucose (FPG) by up to 13%.
Exercise: Adjust Your Blood Sugar Range with Physical Activity
Regular physical activity is essential for maintaining a healthy blood sugar range. Exercise enhances insulin sensitivity, allowing cells to absorb glucose more efficiently.
Aerobic exercises like brisk walking, cycling, and swimming are effective in lowering FPG levels. Resistance training also plays an essential role; incorporating it into your workout routine can significantly improve metabolic health.
However, timing is crucial when it comes to exercise and blood sugar management. Research suggests that engaging in physical activity after meals may actually worsen post-meal glucose spikes due to the transient decrease in insulin sensitivity.
The Impact of Sleep on Blood Sugar Regulation
Sleep quality has a profound impact on hormone regulation, including insulin secretion and release. Chronic sleep deprivation can lead to increased cortisol levels, contributing to inflammation and insulin resistance – both precursors for developing blood sugar imbalances.
Getting at least 7-8 hours of quality sleep each night is essential for optimal glucose control. A study published in the Journal of Clinical Endocrinology & Metabolism discovered that restricting sleep duration by just one hour resulted in impaired glucose tolerance, leading to decreased insulin sensitivity.
Managing Stress and Blood Sugar Range
Chronic stress significantly contributes to fluctuations in blood sugar levels. When we're under prolonged periods of stress, our bodies release more cortisol into the bloodstream – a hormone known for its association with increased hunger, particularly cravings for high-carbohydrate foods.
Exercise is an excellent tool for managing chronic stress. Physical activity not only reduces anxiety and improves mood but also promotes relaxation by stimulating parasympathetic nervous system responses.
The Science Behind Normal Blood Sugar Range
Understanding the science behind blood sugar regulation can provide valuable insights into maintaining a healthy range. Insulin sensitivity plays a critical role in regulating glucose metabolism; when insulin receptors become less responsive, blood sugar levels tend to rise.
Factors such as genetics, physical activity level, and nutritional habits all impact insulin sensitivity. Incorporating regular exercise and nutrient-dense foods rich in fiber can enhance cellular responsiveness to insulin, promoting optimal metabolic health.
Why Monitoring Your Blood Sugar Range Matters
Monitoring your blood sugar range is essential for understanding how different factors affect glucose control. Regularly tracking post-meal values allows you to identify patterns between food intake and subsequent changes in glucose levels – valuable information that informs nutritional choices.
Using data from a continuous glucose monitoring system (CGMS) can provide more comprehensive insights into fluctuations throughout the day, even when symptoms are not apparent.
Get low blood sugar and heart rate access to my FREE resources 👉 Do you consume these foods that ruin your liver? Check this out! DATA: Http://health.ucsd.edu/news/releases/pages/2019-05-14-herbicide-linked-to-human-liver-disease.aspx# 0:00 Introduction: Foods that ruin your liver 0:40 #1 Soy protein isolates 2:22 #2 Fructose 4:33 #3 Vegetable fats 6:30 #4 Whey protein powder 7:35 #5 Maltodextrin 9:00 #6 Aflatoxins 9:52 #7 MSG 11:00 Is red meat bad for the liver? 11:38 What is the best food for the liver? 11:52 Check out my video on how to repair your liver! You are as healthy as your liver. Your liver helps you in many different ways, but its main function is to detox poisons. It’s important to be aware of these ingredients in certain foods that ruin your liver, so you can avoid them and keep your liver healthy. The is 111 blood sugar high best type of food for the liver is cruciferous vegetables. Be sure to consume cruciferous vegetables regularly to support a healthy liver. 7 ingredients in foods that will ruin your liver: 1. Soy protein isolates Common foods that contain this ingredient: • Diet shakes • Diet powders • Protein bars • Veggie burgers 2. Fructose Common foods that contain this ingredient: • High fructose corn syrup • Fruit • Agave nectar • Table sugar 3. Vegetable fats Common foods that contain this ingredient: what are regular blood sugar levels • Corn oil • Soy oil • Canola oil • Cottonseed oil 4. Whey protein powder Common foods that contain this ingredient: • Protein powders 5. Maltodextrin Common foods that contain this ingredient: • Protein powders • Certain vitamin supplements • Certain “keto-friendly” foods • Foods that contain fillers or drying agents • Post-workout gels • Splenda • Puddings • Protein bars 6. Aflatoxins Common foods that contain this ingredient: • Peanuts • Corn 7. MSG Common foods that contain this ingredient: • Pork rinds • Fast-food • Chinese food • Cottage cheese • Foods that contain flavor enhancers ADD YOUR SUCCESS STORY HERE: FREE COURSE➜ ➜ Dr. Eric Berg DC Bio: Dr. Berg, age 56, 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: TikTok: DR. BERG'S SHOP: ABOUT DR. BERG: 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 #ketolifestyle Thanks for watching! I hope this helps increase your awareness of the foods that ruin your liver.