Post Time: 2025-07-18
Maintaining a healthy blood sugar range is crucial for optimal health. When your body produces too much insulin, or when cells become resistant to insulin, it can lead to an excessive amount of glucose in the bloodstream – high blood sugar levels.
Research suggests that ideal blood sugar ranges vary depending on factors such as age, sex, and activity level. For adults without diabetes, a normal fasting plasma glucose (FPG) is less than 100 milligrams per deciliter (mg/dL), while a postprandial (after-meal) target range for people with diabetes is generally between 80-130 mg/dL.
The Role of Diet in Regulating Blood Sugar Levels
A diet high in refined carbohydrates, added sugars, and saturated fats can lead to increased blood sugar levels. On the other hand, eating foods rich in fiber such as whole grains, fruits, vegetables, lean proteins can help stabilize blood sugar levels. A study published by Harvard Health Publishing found that a low-glycemic-index (GI) diet significantly reduced cardiovascular risk factors.
For instance, incorporating more plant-based protein sources like lentils and chickpeas into your meals may have better effects on blood glucose compared to high-meat diets due to their fiber content.
The Link Between Stress and Blood Sugar Fluctuations
Stress has a profound effect on the body's ability to regulate blood sugar levels. Cortisol, also known as "the stress hormone," is released in response to stressful situations like exercise or exposure to loud noises. Research indicates that elevated cortisol can disrupt insulin sensitivity.
To mitigate this risk factor, practicing relaxation techniques such as deep breathing exercises and progressive muscle relaxation may help alleviate the negative effects of stress on blood sugar control.
The Importance of Monitoring Blood Sugar Levels
Keeping track of your blood glucose levels is crucial for managing diabetes or maintaining a healthy range. Devices like continuous glucose monitors (CGMs) provide real-time data, allowing individuals to identify patterns in their fluctuations and adjust their lifestyle accordingly.
For instance, if you notice that consuming refined carbohydrates causes an increase in postprandial blood sugar spikes, it's wise to opt for healthier snacks instead – aiming for more whole grains and fruits as part of your meal plan will significantly lower the risks associated with elevated BG ranges.
Three main forms of diabetes — Type 1, Type low blood sugar levels and depression 2 and gestational — can happen during pregnancy and go away once baby is born. Those with Type 1 diabetes don't produce enough insulin and may need to take insulin daily. Most people with diabetes have Type 2. Complications from Type 2 random blood sugar range chart diabetes can include heart disease, kidney disease and a host of other issues. Obesity, family history and a poor diet are among risk factors. Diabetes affects certain racial groups more than others. For instance, the Centers for Disease Control and Prevention says more can coffee spike blood sugar than half of Hispanic adults in the U.S. are expected to develop Type 2 diabetes. With lifestyle changes, there are ways to help manage this disease and perhaps prevent it, says Mayo Clinic Dietitian Lori Heath. ____________________________________________ For the safety of its patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was recorded prior to COVID-19 or recorded in an area not designated for patient care, where social distancing and other safety protocols were followed. FOR THE PUBLIC: More health and medical news on the Mayo Clinic News Network. FOR THE MEDIA ONLY: Register at to access clean and nat sound versions of this video on the Mayo Clinic News Network. Mayo Clinic Follow Mayo Clinic on Instagram: Like Mayo Clinic on Facebook: Follow Mayo Clinic on Twitter: