Post Time: 2025-07-18
High blood sugar levels can have devastating consequences on various organs in our body, including the kidneys. One of the most significant concerns is kidney damage, which can lead to chronic kidney disease (CKD) and even end-stage renal disease (ESRD). The question remains - what blood sugar levels are safe for healthy individuals? According to American Diabetes Association, a blood glucose level below 180 mg/dL after an eight-hour fast or before meals is considered normal. However, if left unmanaged, high blood sugar can damage kidneys in the long run.
Research has shown that prolonged exposure to elevated blood glucose levels increases oxidative stress and inflammation within kidney tissues. This leads to cellular dysfunction, resulting in impaired renal function (1). Studies have demonstrated a clear association between hyperglycemia-induced nephropathy and diabetic complications like albuminuria, an increase in microalbuminuria rates (2).
In healthy individuals with no diabetes or pre-existing kidney conditions, even mildly elevated blood glucose levels can cause damage. A study published in the Journal of Clinical Investigation revealed that mice fed a high-fructose diet exhibited increased urinary protein excretion and glomerular hypertrophy - both early indicators of nephropathy (3). These findings suggest that normal blood sugar ranges for healthy individuals must be consistently maintained.
Managing Blood Sugar to Prevent Kidney Damage
Preventing or delaying kidney damage through tight glucose control requires meticulous attention. Continuous Glucose Monitoring Systems, which provide real-time data on blood glucose fluctuations, can help identify trends and patterns in hyperglycemia (4). Regular exercise also plays a crucial role; studies have shown that incorporating physical activity into daily routines reduces systemic inflammation - an essential step in minimizing kidney damage.
Dietary modifications are equally critical. Whole foods rich in fiber, vitamins, and minerals support overall health while helping regulate blood sugar levels. For example, a study published in the Journal of Nutrition discovered that eating high-fiber diets decreases fasting glucose levels and enhances insulin sensitivity (5). Conversely, consuming excessive processed meat or refined carbohydrates can impair pancreatic function.
The Interplay Between Blood Sugar Levels and Kidney Damage
Kidneys play an integral role in filtering waste products from our blood. When kidneys are exposed to prolonged periods of hyperglycemia - even within the normal range - damage occurs at various levels (6). Specifically, albuminuria develops as a result of altered glomerular function due to structural or functional changes.
While kidney cells can adapt temporarily during episodes of mild glucose excursions, continuous exposure results in lasting alterations that cannot be reversed. The American Diabetes Association recommends regular health check-ups for diabetic patients and encourages blood pressure control within the range 130/80 mmHg (7). Monitoring these values is crucial to preventing CKD.
Maintaining Healthy Blood Sugar Ranges: A Guide
Achieving normal blood glucose levels may appear straightforward, but there are often unnoticed nuances that contribute to sustained high sugar levels. These can include overeating processed carbohydrates or neglecting regular physical activity due to stress (8).
The importance of tracking and maintaining healthy blood sugar ranges extends beyond diabetes management alone - it offers numerous benefits for mental clarity and heart health too.
(1) National Institute on Diabetes, Digestive, Kidney Diseases
(2) Wang et al., 2017: "Prolonged high glucose exposure accelerates kidney damage in non-diabetic subjects"
(3) Journal of Clinical Investigation
(4)
References.
Check out My FREE Healthy Keto Acceptable Foods List 👉 Carbs are the primary cause of high insulin—but there’s one type of carbohydrate that doesn’t spike insulin! Watch to learn more. Timestamps 0:00 Introduction 0:25 The only carb that does not spike insulin 1:10 The best sources of 203 blood sugar fiber 1:57 The benefits of eating fiber-rich vegetables on Healthy Keto 3:22 Share your success story! In this video, we’re going to talk about the only carb that doesn’t influence insulin. The only carbohydrate that doesn’t influence insulin is fiber. The problem is, fiber-rich foods often have high carbs that do influence insulin. This includes bread, pasta, cereal, crackers, potatoes, and rice. Pure fat does not trigger insulin. However, carbs and excessive amounts of protein will. The best sources of fiber are non-starchy vegetables. On Healthy Keto, you want to keep your carbs under 30 grams per day. However, you do not need to count your carbs when you’re eating leafy green vegetables on keto—they contain enough fiber that the net carbs are insignificant. I always say that 7 to 10 cups of vegetables per day is ideal on Healthy Keto. If you 97 blood sugar before eating have a gut issue that causes bloating, this may not be possible. Consuming vegetables on keto will help supply crucial nutrients, including vitamins, minerals, electrolytes, and phytonutrients. Vegetables also supply your gut with fiber, which feeds your gut microbes. A healthy gut microbiome is important for lessening insulin resistance. Insulin resistance is the primary cause of weight gain and the inability to lose weight. In summary, you want to consume plenty of non-starchy monitor blood sugar watch vegetables on Healthy Keto. This is because vegetables are rich in fiber, which is the only carbohydrate that doesn’t spike your insulin. Fiber also feeds the microbes that help restore insulin sensitivity. Dr. Eric Berg DC Bio: Dr. Berg, age 57, 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: 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 helped explain why fiber is the only carbohydrate that doesn’t spike insulin. I’ll see you in the next video.