Post Time: 2025-07-18
The ideal blood sugar range for healthy living is between 70-99 mg/dL after meals, and less than 180 mg/dL at any given time. However, the reality is that many people experience fluctuations in their blood sugar levels due to various factors such as diet, exercise, stress, and genetics.
Maintaining a Healthy Blood Sugar Range: It's Not Just About Diet
Monitoring your blood sugar range effectively requires more than just tracking it; you need to understand how different foods impact your levels. Foods with a high glycemic index (GI) cause rapid spikes in blood sugar, while those low on the GI scale help maintain stable levels. For instance, consuming whole grains like brown rice and quinoa can provide sustained energy without causing blood sugar fluctuations.
The Science Behind Blood Sugar Fluctuations: Causes and Consequences
Blood sugar range is directly affected by insulin sensitivity. When your body becomes resistant to insulin, it struggles to regulate blood glucose levels, leading to spikes and drops in your readings. Regular physical activity improves insulin sensitivity, making it easier for cells to absorb glucose from the bloodstream.
Dietary Strategies for Managing Blood Sugar Range
Your diet plays a significant role in maintaining healthy blood sugar levels. Incorporating fiber-rich foods like leafy greens, fruits, and vegetables can significantly improve insulin sensitivity and stabilize your readings. For example, studies have shown that diets high in soluble fiber reduce fasting glucose levels by up to 20%.
Exercise: A Key Component of Blood Sugar Management
Regular physical activity is crucial for maintaining healthy blood sugar range. Exercise improves insulin sensitivity by making cells more responsive to insulin, thus reducing the need for medications and improving overall health outcomes.
The Importance of Monitoring Your Blood Sugar Range Effectively
Monitoring your blood sugar regularly helps you identify patterns in your readings and make informed decisions about managing them effectively. It's essential to track not only post-meal but also pre-breakfast levels, as this can provide valuable insights into the effectiveness of different management strategies.
Managing Stress: A Key Aspect of Maintaining Healthy Blood Sugar Range
Chronic stress negatively impacts blood sugar range by increasing cortisol production, which in turn raises glucose levels. Engaging in stress-reducing activities like yoga or meditation can help mitigate these effects and maintain a stable reading.
Blood sugar spikes can totally ruin your day! You eat some carbs and your blood sugars go through the roof, then come crashing down past where you started leaving you ‘hangrier’ than ever. In this video I compare two supplements – psyllium fiber and Level Off – to see which one does a better job controlling your sugars. Spoiler alert! One of the supplements almost completely eradicates blood sugars like they were never there. Plus, at the end of the video I give you three lessons I learned while experimenting with a continuous glucose monitor for two weeks. These three lessons will help you become an expert in avoiding blood sugars spikes, and may be enough for you to avoid getting diabetes or pre-diabetes. For over 100 flavors of psyllium fiber, go to: For Level Off, go to: For more information on Dr. Dave, go to: More videos on the power of fiber: Abbott Lingo Continuous Glucose Monitor: Chapters: 00:00 Best supplement for reducing blood sugar spikes 00:33 Fiber works by creating a sponge-like matrix in the intestines, slowing sugar absorption and reducing blood sugars. Two studies published in major journals show the power of fiber to reduce blood sugars by up to caffeine blood sugar levels 60% 02:30 Level Off is a combination of mulberry seed extract, citrus extract and cinnamon. Mulberry seed extract can lower blood sugars by up to 20% and works by inhibiting a key enzyme for carbohydrate digestion and absorption. 03:43 We look at a graph of a blood sugar spike and explain why it makes you “hangry”. 04:45 Competition rules: Which supplement does a better job smoothing out the blood sugars after ¾ cup of rice? This test is based on the standard test for diagnosing diabetes. 05:25 Fiber completely flattened the rise in blood sugars at a dose of 10 grams, with a significant effect on blood sugars for up to elevated blood sugar in non diabetics 4 hours. 06:57 Level Off (mulberry, citrus, cinnamon) had a modest effect at 2 capsules, but a pretty impressive effect with 4 capsules before the rice meal. 08:03 The winner is…Fiber! Both work for lowering blood sugar spikes, but fiber had a greater reduction in blood sugars and has many other health benefits. 09:14 Three Lessons from 2 weeks on a Glucose Monitor. Lesson 1: Don’t eat too many carbs! Doubling the dose of rice led to a significant rise in blood sugars to the diabetic range. Fiber did lower the blood sugars by about 50% in this experiment. 10:46 Lesson 2: Stress can really cause your blood sugars to spike. I show you what an ‘artificial’ stress reaction does to my blood sugars (hint: it’s way worse than rice). 11:24 Lesson 3: A Keto/Paleo Diet is amazing for your blood sugars. In this test I find that a day on Paleo has the same blood sugars as when I fasted for the day. No spikes at all! 12:34 Thanks for watching! Research cited in video: N Engl J Med 2000; 342: 1392-8 AJCN 1991; 53:1431 Medicine 2018; non stick blood sugar monitor 24, 97(34): e11996. Diabetes Ther 2023; 14: 749–766 Int. J. Food Sci; 2019 Nutrients 2022; 14: 2674 Phytotherapy Research. 2019; 33: 1921–1933 This video content has been made available for informational and educational purposes only. No representation or warranties are being made with respect to the accuracy, applicability, fitness, or completeness of said content. This video is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen online. Don't take any supplements without first speaking with your doctor. This video does not create a doctor-patient relationship between Dr. David Clayton and you.