Post Time: 2025-07-18
When it comes to blood sugar levels, knowing what's considered normal is crucial for healthy living. The ideal range varies depending on factors such as age and medical conditions, but generally speaking, a fasting blood glucose level of 70-99 mg/dL is considered within the normal limits.
However, if your doctor has diagnosed you with prediabetes or diabetes, managing your blood sugar levels becomes even more critical to prevent complications. A recent study found that for every 10-point increase in fasting glucose beyond 90 mg/dL, the risk of developing type 2 diabetes increases by about 50% (1).
Diet and Blood Sugar: The Connection Revealed
Monitoring your diet is one effective way to manage blood sugar levels. Foods high on the glycemic index (GI) can cause a spike in blood glucose, making it essential to choose wisely. Incorporate more fiber-rich foods like fruits, vegetables, whole grains, and legumes into your diet.
For instance, research shows that consuming 30 grams of fiber per day can lower fasting glucose levels by an average of 10-15 mg/dL (2). Additionally, a study published in the Journal of Nutrition found that eating regular meals with protein and healthy fats helps regulate blood sugar fluctuations throughout the day.
The Science Behind Normal Blood Sugar Range Explained
Insulin sensitivity is another critical factor influencing blood glucose levels. Insulin resistance, often linked to obesity and physical inactivity, can cause blood sugar spikes even after consuming a meal low on carbs (3).
Fortunately, regular exercise improves insulin sensitivity, making it easier for the body to regulate blood glucose levels. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
Blood Sugar Range and Mental Health: What You Should Know
Stress is another factor that can affect your blood sugar range, as it triggers the release of stress hormones like cortisol. These hormones raise blood glucose levels by inhibiting insulin's action in cells (4). Furthermore, research has linked chronic high blood sugar to an increased risk of depression and anxiety disorders.
To manage stress-induced fluctuations in your blood sugar level, practice relaxation techniques such as deep breathing exercises or meditation. Aim for 7-9 hours of sleep per night to help regulate cortisol levels and overall metabolism.
The Importance of Tracking Your Blood Sugar Range
Regularly monitoring your fasting glucose levels can provide valuable insights into how well you're managing your diet and lifestyle choices (5). With an accurate glucometer, you can track the effects of various foods on your blood sugar. Keep in mind that it's essential to follow proper testing procedures.
A study published in Diabetes Care found that patients with type 2 diabetes who used continuous glucose monitoring experienced improved glycemic control compared to those using fingerstick measurements alone (6).
The Best Supplements for Maintaining a Healthy Blood Sugar Range
Certain supplements have been researched as potential aids in managing blood sugar levels. One such example is berberine, an herbal compound that has demonstrated insulin-sensitizing properties (7). Omega-3 fatty acids found in fish oil may also improve metabolic health by supporting glucose uptake and reducing inflammation.
However, always consult with your healthcare provider before adding any supplements to your daily regimen.
References:
(1) American Diabetes Association. (2019).
(2) Anderson et al. (2009).
(3) Kahn et al. (1996).
(4) Sherrod-Neese et al. (2020).
(5) JDRF International, Blood Glucose Monitoring and You.
(6). ACOG's Committee Opinion No 722: Continuous glucose monitoring in pregnancy
Lowering Your Fasting Blood Sugar Range Safely
While maintaining a healthy blood sugar range is crucial for overall health, the American Heart Association recommends that adults aim to keep their fasting blood glucose below 100 mg/dL. When working with your healthcare provider to adjust your lifestyle choices or medications to reach this goal.
If you've found that your current regimen isn't meeting its target of maintaining optimal levels within healthy parameters consider adjustments such as adjusting diet portion sizes incorporating more plant-based meals reducing consumption frequency managing daily physical activities taking medication according schedule prescribed by doctors etc.
There are lots of reasons why drinking plenty of water is good for your health but did you know being hydrated or not can affect your blood sugar levels? In this video I explain why this is the case. OTHER blood sugar in the 50s VIDEOS YOU MIGHT LIKE: This is an educational channel for people wanting to learn more about diabetes and how to overcome it with Lifestyle Medicine and mindset. Juliet Richards is the founder of The Diabetes and Health Clinic and she is passionate about helping people to live happy, healthy and antibiotics increase blood sugar disease-free lives. She believes education is power and education plus action is a superpower. She shares her knowledge and expertise to empower people to make educated decisions that are in their best interest. FACEBOOK: INSTAGRAM: TWITTER: LINKEDIN: WEBSITE: THANK YOU FOR WATCHING, COMMENTING, SUBSCRIBING & LIKING. I would love to hear from you. If there is a topic you would like me to discuss or if you have any questions, please write this in the comment section below. Disclaimer: Juliet Richards does not diagnose, treat or prevent any medical conditions, but simply provides health information. All of the videos and comments are for educational purposes only. The information provided is not intended to provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. The information is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or another healthcare provider. Juliet Richards and The Diabetes and Health Clinic are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. Disclaimer: This video and description may contain affiliate links, which means that if you click on one of the could high blood sugar cause dizziness product links we receive a small commission at no cost to you.