Post Time: 2025-07-26
When it comes to maintaining optimal health, knowing your blood sugar range is crucial. The ideal blood sugar levels for healthy living vary depending on factors such as age, fitness level, and overall health status. Generally speaking, the American Diabetes Association recommends that fasting blood glucose (FPG) should be below 100 mg/dL or less than 7 mmol/L.
Monitoring Techniques: Getting to Know Your Numbers
Maintaining your blood sugar range requires regular monitoring. One of the most effective ways to do this is by using a glucometer, which can measure FPG and postprandial glucose levels (blood sugar after eating). Continuous Glucose Monitoring (CGM) systems are another option, providing real-time data on glucose fluctuations throughout the day.
The Link Between Diet and Blood Sugar Range
Your diet plays a significant role in maintaining your blood sugar range. Focus on consuming fiber-rich foods such as whole grains, fruits, and vegetables to slow down carbohydrate digestion and absorption. Foods high in added sugars should be avoided or limited due to their potential impact on insulin resistance.
Understanding the Effects of Exercise on Blood Sugar Range
Regular physical activity is essential for maintaining healthy blood sugar levels. Research shows that exercise can improve glucose metabolism by increasing insulin sensitivity, reducing inflammation, and enhancing overall health status (1). Aim for at least 150 minutes of moderate-intensity aerobic exercise per week to help regulate your blood sugar range.
The Importance of Tracking Your Blood Sugar Range
Monitoring your blood sugar range is vital in maintaining optimal health. Regularly tracking FPG and postprandial glucose levels helps identify patterns, such as how different foods affect blood sugar levels or the impact of stress on fluctuations (2). Keeping a food diary can also be helpful in identifying potential causes of high or low blood sugar readings.
Managing Blood Sugar Range for Optimal Health
Maintaining a stable blood sugar range is crucial to avoid complications from diabetes. High and low glucose levels have been linked to an increased risk of cardiovascular disease, nerve damage, kidney disease, and even cognitive impairment (3). By adopting healthy lifestyle habits such as regular physical activity, balanced nutrition, and stress management techniques like meditation or deep breathing exercises can help regulate blood sugar fluctuations.
The Benefits of Maintaining a Healthy Blood Sugar Range
Maintaining normal blood glucose levels has numerous benefits for overall health. It reduces the risk of developing type 2 diabetes by up to 58% (4). Furthermore, healthy blood sugar levels are associated with improved cognitive function and reduced symptoms of depression and anxiety (5).
References:
(1) American Diabetes Association: Standards of Medical Care in Diabetes—2020
(2) National Institute of Diabetes and Digestive and Kidney Diseases: Managing Blood Glucose Levels When You Have Type 1 or Type 2 Diabetes.
(3) Centers for Disease Control and Prevention. (2019). High blood sugar can increase the risk of many serious health problems, including heart disease, stroke, kidney failure,
(4) American Heart Association.
(5) Harvard Health Publishing: Blood Sugar and Cognitive Function
⇰FREE WEBINAR TRAINING & OTHER LINKS: My name is Charmaine and I’m the registered dietitian who helps blood sugar from mmol/l to mg/dl people reverse Type 2 Diabetes with plant-based eating. ⧫CATCH ME ON: Instagram: @ReversingDiabetesRevolution Tik Tok: @ReversingDiabetesRVLTN Facebook Reversing Diabetes Community: Apple podcast: Spotify blood sugar 145 after breakfast podcast: Drop comments on anything you’d like to see or learn about reversing insulin resistance and reversing T2 diabetes! #registereddietitian #diabetescoach snacks that lower blood sugar #diabetessupport #reversetype2diabetes #insulinresistance