Post Time: 2025-07-18
Maintaining a healthy blood sugar range is crucial for overall well-being, but what exactly are these ideal levels? The American Diabetes Association defines normal fasting plasma glucose (FPG) as 70-99 mg/dL and postprandial (after meal) as less than 180 mg/dL. However, the key to achieving a healthy blood sugar range is not just about numbers; it's also about understanding how your body responds to different situations.
The Impact of Diet on Blood Sugar Levels
When we talk about diet and its impact on blood sugar levels, fiber-rich foods often come up as heroes for maintaining healthy blood glucose levels. Research has shown that a high-fiber intake can significantly improve insulin sensitivity in both healthy individuals and those with type 2 diabetes (1). Foods rich in soluble fiber like fruits, vegetables, legumes, nuts, seeds contain viscous fibers that slow down the absorption of sugar into the bloodstream. This is especially beneficial for regulating postprandial glucose spikes.
Monitoring Techniques to Maintain a Healthy Blood Sugar Range
To effectively manage your blood sugar range at home requires accurate monitoring tools. Glucometers are compact devices used to check FPG levels in just a few seconds, while Continuous Glucose Monitors (CGMs) provide real-time readings of your body's glucose fluctuations over 24 hours or more. These tools not only help track but also identify patterns and areas for improvement.
The Role of Exercise in Regulating Blood Sugar
Regular physical activity is widely recognized as beneficial for blood sugar regulation, enhancing insulin sensitivity, reducing inflammation, and even promoting weight loss. Physical activities can be categorized into aerobic exercise (such as walking) which enhances glucose uptake by the muscles making it more responsive to insulin levels.
Managing Stress to Maintain a Healthy Blood Sugar Range
Stress not only affects our mental health but also has profound effects on blood sugar regulation. When we're stressed, cortisol is released in larger amounts than normal, leading to an increase in gluconeogenesis and thus glucose production in the liver. This can significantly elevate fasting blood sugar levels even for individuals without diabetes.
The Importance of Sleep Quality
Poor sleep quality negatively affects insulin sensitivity. Studies have found that short-term partial sleep deprivation resulted in reduced clearance rates post-glucose ingestion, indicating a decrease in whole-body insulin responsiveness (2). Therefore, maintaining good sleeping habits is essential not just for overall health but also to support healthy blood glucose levels.
Maintaining the Right Blood Sugar Range Throughout Pregnancy
For pregnant women, managing blood sugar can be quite different and more complex. The American College of Obstetricians and Gynecologists recommends that fasting plasma glucose should ideally be below 90 mg/dL in pregnancy (3). Managing dietary sugars is crucial along with regular monitoring through glucometers or CGMs.
Sources:
(1) Jenkins DJ et al., "Dietary Fiber, Glycemic Load, and Coronary Heart Disease Risk," Diabetes Care, vol. 27 no. 5 May-June 2004
(2) Cauter JV et al., "Effect of Sleep Deprivation on Insulin Sensitivity in Normal Humans," American Journal of Physiology-Regulatory Integrative and Comparative Physiology.
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Dr. Bernstein discusses low blood sugar and hypoglycemia. Dr. Bernstein's book is available at www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ This video was produced and edited by Dr. RD Dikeman and David Dikeman of TYPEONEGRIT. For more on Dr. Bernstein's book, Diabetes Solution, go to Every month Dr. Bernstein hosts a free do crackers raise blood sugar teleseminar via where you can ask questions and he will answer them. Also check out for what's the normal blood sugar after eating the The Bernstein Connection, which is the one and only current and archive website of every Audio Recording, Video, DVD, Transcript, Teleseminar, and more, that Dr. Bernstein has done plus mean blood sugar so much more...