Post Time: 2025-09-01
Understanding Your Body's Ideal Blood Sugar Range
Blood sugar levels play a crucial role in our overall health, yet many of us are not aware of what constitutes a healthy range. The ideal blood sugar level for women varies depending on factors such as age, weight, and physical activity level. Generally speaking, the American Diabetes Association recommends that fasting blood glucose levels be below 100 mg/dL (5.5 mmol/L) for adults.
However, maintaining an optimal blood sugar range is not just about avoiding diabetes; it has far-reaching implications for our overall health. When blood sugar levels are consistently high or low, it can lead to a host of problems, from fatigue and weight gain to increased risk of heart disease and stroke. Monitoring your blood sugar levels regularly using a glucometer or continuous glucose monitor (CGM) is essential in maintaining optimal health.
The Hidden Factors That Affect Your Blood Sugar Range
While diet plays a significant role in regulating blood sugar levels, it's not the only factor at play. Exercise, stress levels, and sleep quality can all impact your body's ability to regulate blood sugar effectively. For instance, regular physical activity has been shown to improve insulin sensitivity, allowing glucose to enter cells more efficiently. However, intense exercise sessions can cause a temporary spike in blood sugar levels.
On the other hand, chronic stress can lead to increased production of cortisol and adrenaline hormones, which raise blood sugar levels by stimulating gluconeogenesis (the process by which the body produces new glucose molecules from non-carbohydrate sources). Furthermore, inadequate sleep has been linked to insulin resistance, making it more challenging for your cells to absorb glucose.
How Food Choices Impact Your Blood Sugar Range
The types of food you consume have a significant impact on blood sugar levels. Foods that are high in fiber, protein, and healthy fats can help regulate blood sugar by slowing down the absorption rate of carbohydrates into the bloodstream. Examples include fruits (such as berries), vegetables (like broccoli and spinach), lean meats (chicken breast or turkey), whole grains like brown rice, quinoa, or farro.
In contrast, consuming high-carbohydrate foods that are low in fiber can cause a rapid spike in blood sugar levels. These include white bread, sugary snacks, sweetened beverages like soda or sports drinks. Furthermore, some processed and packaged foods may contain added sugars hidden under various names (e.g., fructose syrup).
The Science Behind Insulin Sensitivity and Blood Sugar Regulation
Insulin sensitivity is a critical factor in maintaining healthy blood sugar levels. When you consume food that contains carbohydrates, the pancreas releases insulin to facilitate glucose uptake by cells. Efficient functioning of this process depends on several factors, including genetics, lifestyle choices (diet, exercise), and other medical conditions.
In individuals with insulin resistance or type 2 diabetes, the body produces excess amounts of insulin but cannot effectively use it due to reduced cell sensitivity. This leads to higher blood sugar levels in response to carbohydrate consumption. Lifestyle modifications such as diet adjustment and increased physical activity can significantly improve glucose uptake by cells.
Monitoring Your Blood Sugar Range: The Key to Optimal Health
Regular monitoring is essential for maintaining a healthy blood sugar range, but how do you effectively track your numbers? In addition to using glucometers or CGMs at home, healthcare professionals may recommend periodic health check-ups and screenings. Some women choose wearable devices that continuously monitor their glucose levels throughout the day.
However, there's more than just monitoring involved in maintaining optimal health – adopting healthy lifestyle habits like a balanced diet (including essential vitamins and minerals), regular exercise routine, stress management techniques, and adequate sleep are also crucial elements to help regulate your blood sugar range effectively.
how do i check my blood sugar levels at home Check out My FREE Healthy Keto Acceptable Foods List 👉 Learn more about alternative sweeteners—which ones are fine and which should you avoid? SUBSCRIBE TO MY NEWSLETTER HERE: DATA: 0:00 Introduction: Alternative sweeteners 0:10 Alternative sweeteners vs shaky from low blood sugar artificial sweeteners 0:45 A deeper look at sugar-free products 11:35 Understanding different types of sugar 13:35 Get unfiltered health information by signing up for my newsletter Let’s talk about alternative sweeteners. Trying alternative sweeteners when starting the ketogenic diet can make the transition much easier. Notice I said alternative sweeteners and not artificial sweeteners. While alternative sweeteners aren’t completely natural, they are less artificial and less harmful than artificial sweeteners. Keto snacks and desserts often have different kinds of alternative or artificial sweeteners. Trying keto snacks and keto desserts isn’t a bad thing, but it’s crucial to check the ingredients. Just because it’s labeled “keto” doesn’t make it healthy. Out of all of the sweeteners, erythritol and xylitol* are two of the best. But it’s still better to only consume small amounts. Monk fruit and stevia are also great options. However, with stevia, it’s important to make sure that the product doesn’t also contain maltodextrin. Maltodextrin is higher on the glycemic index than sugar. Maltitol, agave nectar, and functional fibers should also be avoided. Including too much of these sugar alcohols (even the good ones) in your diet can cause bloating, fluid retention, diarrhea, and can upset the gut microbiome. They may also prevent you from getting rid of cravings. I think sugar alternatives are great to help a person transition off of consuming sugar and for an occasional treat—but they shouldn’t be consumed on a regular basis. *Pet owners should keep in mind that certain alternative sweeteners, like xylitol, can be highly toxic to animals. Sugar alternatives can be found in a wide range of products and may go by different names. It’s best to keep these types of products far out of reach from your pets. Dr. Eric Berg DC Bio: Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: Instagram: TikTok: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. #keto #ketodiet #weightloss #ketolifestyle Thanks for watching! menopause and low blood sugar I hope this helps you better understand alternative sweeteners. I’ll see you in the next video.