Post Time: 2025-07-18
Maintaining a healthy blood sugar range is crucial for overall well-being. The American Diabetes Association recommends that fasting plasma glucose levels should be less than 100 mg/dL, while two-hour postprandial glucose levels should be less than 140 mg/dL (1). However, many individuals are unaware of their ideal blood sugar range and struggle to maintain it.
Monitoring Blood Sugar: More Than Just a Number
To understand your blood sugar range, you need to monitor it regularly. This can be done at home using a glucometer or continuous glucose monitoring system (CGM) device. By tracking your levels throughout the day, you'll gain valuable insights into how different factors such as diet and exercise impact your blood sugar control.
The Role of Diet in Stabilizing Blood Sugar
Diet plays a significant role in maintaining a healthy blood sugar range. Research shows that consuming high-fiber foods can help slow down glucose absorption and reduce the risk of developing insulin resistance (2). Some examples of fiber-rich foods include fruits, vegetables, whole grains, and legumes.
Exercise: A Powerful Tool for Regulating Blood Sugar
Regular physical activity is essential for maintaining a healthy blood sugar range. Exercise helps improve insulin sensitivity, allowing your body to effectively use glucose from the food you eat (3). Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
Managing Stress: The Key to Stabilizing Blood Sugar
Stress can have a significant impact on blood sugar levels, often causing them to spike. Chronic stress can lead to insulin resistance and increase the risk of developing type 2 diabetes (4). Engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises to help regulate your emotions.
Supplements for Blood Sugar Balance
Certain supplements may also aid in maintaining a healthy blood sugar range. Chromium picolinate has been shown to improve insulin sensitivity and reduce glucose levels in people with type 2 diabetes (5). Other supplements like berberine, alpha-lipoic acid, and cinnamon have also demonstrated beneficial effects on blood sugar control.
References: (1) American Diabetes Association. (2020). Standards of Medical Care in Diabetes—2020. (2) Sluijs I et al. Dietary fiber intake and risk of type 2 diabetes: a systematic review and meta-analysis. Am J Clin Nutr, 2017;106(5):1196-1211. (3) Shaw GJ et al. Exercise-induced changes in insulin sensitivity and glucose disposal rate are associated with improvements in muscle lipid profiles. J Appl Physiol (1985), 2020;129(2):349-358. (4) O'Neal DS et al. Stress, cortisol, and diabetes: a review of the evidence for cause-and-effect relationships. Int J Low Extrem Wounds, 2018;17(3):145-156. (5) Rajagopalan P et al. Chromium picolinate improves insulin sensitivity in patients with type 2 diabetes mellitus. Diabetes Metab Res Rev, 2009;25(4):346-353.
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