Post Time: 2025-07-26
Maintaining a healthy blood sugar range is crucial for overall well-being, and one key aspect of achieving this balance is portion control. By managing the amount of food consumed at each meal, individuals can significantly impact their blood sugar levels.
When it comes to managing blood sugar, knowing what constitutes an ideal range is essential. The American Diabetes Association recommends that people with diabetes aim for a fasting glucose level between 70 and 130 mg/dL and a post-meal glucose level below 180 mg/dL. For those without diabetes, the World Health Organization suggests aiming for a fasting glucose level less than 100 mg/dL.
In order to maintain these ranges, individuals must monitor their blood sugar levels regularly using devices like glucometers or continuous glucose monitors (CGMs). Monitoring techniques are not only crucial but also straightforward: simply prick your finger with a lancet device and apply the resulting blood sample to a test strip. This simple process can be done at home, making it an essential tool for anyone looking to manage their blood sugar.
However, managing blood sugar is not solely dependent on monitoring devices – diet plays a significant role as well. Certain foods have been shown to stabilize blood sugar levels better than others, and understanding which ones are best consumed in moderation or avoided altogether can greatly impact one's overall health. For example, whole grains like brown rice and quinoa are high in fiber, which helps slow down the digestion of carbohydrates – preventing spikes in blood glucose.
On the other hand, foods that contain added sugars should be limited as much as possible due to their ability to elevate blood sugar quickly. Refined or processed foods often include these types of substances and therefore increase an individual's risk for developing insulin resistance – a condition where the body becomes less responsive to insulin. Regular physical activity also has benefits in regulating weight, which can improve sensitivity to insulin.
Regular exercise not only impacts overall health positively but is particularly beneficial when trying to regulate blood sugar levels as it increases sensitivity of cells to glucose thereby lowering their demand from pancreas and consequently lower secretion of insulin by body, however a high dose of aerobic exercises or excessive strength training may increase stress that in turn has potential effect on raising the level.
Managing daily activities effectively including meal timing also plays a crucial role when maintaining blood sugar levels. For example, it is advisable to not skip breakfast as doing so causes fluctuations in glucose levels throughout day by making pancreas work harder during evening hours and can disrupt insulin sensitivity thereby impacting blood sugar management. Similarly meals consumed closer to bedtime are known to have less effect on overnight fasting blood glucose than a heavy meal eaten just before going asleep.
As it is said, knowledge is power when managing something as complex as one's body; being informed about the various factors influencing health like portion control helps us achieve optimal functioning in our bodily systems.
what I eat with fasting blood sugar level 92 reactive hypoglycemia week 2 of the freestyle libre (glucose continuous monitor) This week I attempt to cook Low Gi meals, under the watchful eye of G Ramsay. Also my graze box obsession. (just bare in mind, future kate was recovering from illness in this video, that's why i sound different!) ENJOY! x WATCH NEXT: ✨ WEEK 1 of what type 1 diabetes high blood sugar what to do i eat with reactive hypos: ✨ Reactive Hypoglycemia (non diabetic) ✨ Applying the Freestyle libre: MENTIONED: - Graze box: - Eat natural Dark Chocolate and Macadamia : - Eat natural Protein Packed bars: Etsy shop: ------------------------ 🙋🏼♀️ ABOUT ME: Hi I'm Kate Eveling and I create content to make people feel a little less alone and a little more connected 🧡 Age: 28 Location: United Kingdom Currently Reading: Fav podcast: Today I am grateful for low GI meals 😌 If you like the content I create and want to support me by buying me a coffee, then you can do so here: Thank you for your kind support 💗 ---------------------- ✨ Amazon storefront: 🎧 FREE Audible trial: ---------------------- 🧡 SOCIALS: @thevftos (the view from the other side) on social media! INSTAGRAM: TikTok: FACEBOOK: TWITTER: 👩💻CONTACT ME: [email protected] ---------------------- CHAPTERS: 00:00 stuffed chicken breast thing 3:36 my new graze obsession 😋 6:02 classic lunch 6:44 low gi pasta meal 9:19 protein milk? 10:07 blood sugar 4.4 mmol soup and crackers 10:54 hypos and eat natural 11:54 the leftover pasta mystery 12:56 a crazy idea... #reactivehypoglycemia #postprandialhypoglycemia 🥰 Some links are affiliate which means I would receive a small commission if you bought anything at NO extra cost to you...but please know I'd NEVER recommend something I didn't actually believe in! (this belief is really important to me!!)