Post Time: 2025-07-26
When it comes to managing diabetes, one of the most critical factors is maintaining a healthy blood sugar range. This range can vary slightly from person to person, but generally speaking, for adults without diabetes, the American Diabetes Association (ADA) recommends keeping your fasting plasma glucose below 100 mg/dL and your postprandial glucose below 140 mg/dL after meals.
Monitoring Your Blood Sugar Levels
Monitoring your blood sugar levels regularly is crucial in managing diabetes. You can use a glucometer or Continuous Glucose Monitor (CGM) to check your levels throughout the day, giving you an idea of how different foods and activities affect your body. For example, if you notice that your blood sugar spikes after eating certain types of carbohydrates, such as those with a high glycemic index like white bread, rice, or sugary drinks, you can adjust your diet accordingly.
The Impact of Diet on Blood Sugar Levels
A well-planned diet plays an essential role in maintaining healthy blood sugar levels. Focus on consuming fiber-rich foods like fruits, vegetables, and whole grains that are low on the glycemic index. These types of carbohydrates take longer to digest, which means they won't cause a rapid spike in your blood sugar levels. Additionally, incorporate lean protein sources into your meals to help regulate insulin sensitivity.
The Role of Exercise in Managing Blood Sugar
Regular physical activity is vital for managing diabetes and maintaining healthy blood sugar levels. When you exercise, especially aerobic activities like walking or running, it can increase your body's sensitivity to insulin by up to 24 hours post-workout (1). This improved insulin sensitivity helps reduce the likelihood of developing complications from high blood sugar.
Managing Blood Sugar through Stress Management
Stress affects everyone differently, but one common effect is an increased production of stress hormones like cortisol. These hormonal changes can cause your body's cells to become less responsive to insulin, resulting in elevated blood glucose levels (2). Engage in relaxation techniques such as deep breathing exercises or meditation regularly to help manage and reduce daily stress.
The Importance of Sleep Quality for Healthy Blood Sugar
Getting adequate sleep is also vital for maintaining healthy blood sugar ranges. Poor quality sleep can disrupt the balance between hormones that regulate hunger, fullness, and insulin sensitivity (3). Aim for at least seven hours of undisturbed sleep each night to help your body regulate its natural processes effectively.
References: (1) American Diabetes Association. (2020). Exercise and Physical Activity. (2) World Health Organization. (2019). Mental health: improving lives through research. (3) Centers for Disease Control and Prevention. (2020). Sleep Deprivation and Its Impact on Public Health
In this video, we are discussing six evidence-based strategies that lower the blood sugar response to a meal to avoid blood sugar spikes. - SUBSCRIBE TO THE CHANNEL FOR MORE CONTENT LIKE THIS - - JOIN THE NOURISHED BY SCIENCE COMMUNITY: RECEIVE ADDITIONAL GUIDANCE AND SUPPORT TO MAKE EVIDENCE-BASED DIETARY CHANGES TO MINIMIZE YOUR RISK OF CHRONIC DISEASE - - VIDEO DESCRIPTION - Blood sugar spikes are increases in blood sugar to 180 mg/dL (10 mmol/L) or higher after a meal. Such spikes are very common in people with diabetes or prediabetes, but also occur in those without diabetes or prediabetes. In this blog post, I am discussing six evidence-based dietary strategies that lower the blood sugar response after a meal and help avoid blood sugar spikes, all without reducing total carbohydrate intake. - LINK TO BLOG POST ASSOCIATED WITH THIS VIDEO, INCL. REFERENCES - - TIP JAR: SUPPORT MY EFFORTS TO CREATE THIS FREE CONTENT - - LINK TO DOWNLOAD POSTER SUMMARIZING THE SIX STRATEGIES TO AVOID BLOOD SUGAR SPIKES - - LINK TO DOWNLOAD POSTER SHOWING THE GLYCEMIC INDEX AND GLYCEMIC LOAD VALUES OF COMMON FOODS - - TIMESTAMPS - 0:00 Introduction 3:03 Strategy #1: Minimize Foods with a High Glycemic Index 4:45 Strategy #2: Eat Starchy Foods After Retrogradation 6:32 Strategy #3: Don’t Eat “Naked” Carbs 10:37 Strategy #4: Add Some Vinegar 12:39 Strategy #5 Use the Second Meal Effect to Your Advantage 14:33 Strategy #6: Go on a Walk After the Meal 19:36 Summary 20:55 The Root Cause of Blood Sugar Spikes: Glucose Intolerance - LINKS - Nourished by Science Online: Homepage: Twitter: Facebook - RELATED VIDEOS - The Regulation of Blood Sugar: The Dietary Glycemic blood sugar 700 treatment Index: Everything You Need to Know: The fasting blood sugar goal for diabetics Glycemic Index and Health Outcomes: How to Use a Continuous Glucose Monitor for Maximum Benefit: - DISCLOSURES AND best blood sugar.com CONFLICT OF INTEREST POLICY - - DISCLAIMER - The content of this video, this YouTube channel in general, and our blog at www.nourishedbyscience.com is for informational purposes only. Nothing herein shall be construed to be health or medical advice. Although we have made every effort to ensure the accuracy of all information posted to this Website, we can make no guarantees as to how the information and advice provided herein will affect you and your personal situation. If you need or require individual advice or guidance, then you should consult with a professional who can assist you. For our full disclaimer, please refer to