Maintaining normal blood sugar levels is essential to decreasing your risk for long-term health issues, managing a healthy weight, and feeling good overall. A wide variety of health problems related to glucose level imbalances are a rapidly growing burden for the healthcare system that is reaching epidemic proportions.
CDC's 2020 National Diabetes Statistics Report shows some alarming statistics:
With such a lack of diabetes management and awareness in the general population, it's easy for this illness to go untreated. Fortunately, there are more and more options in the market available to the public. Advancements in technology have made tools like continuous glucose monitoring devices more readily accessible to the every day person. This means less reliance on the healthcare system and the ability to take matters into your own hands.
You know your body best. We each have our own unique composition of genetics, diet, and lifestyle so it goes to say that our blood glucose levels react differently from one another depending on the combination of all these factors.
In this article, we'll take you through what metrics to look out for when measuring and evaluating your blood sugar levels. We'll also explain how a continuous glucose monitor helps track your data in real-time without fingerstick test strips.
You'll be able to know how to make better diet and lifestyle choices to maintain normal blood glucose levels.
According to the Mayo Clinic, a normal blood sugar level is less than 140 mg/dL or 7.8 mmol/L. Blood sugar levels less than 100 mg/dL after fasting for at least eight hours are considered normal. If your glucose reading is greater than 200 mg/dL or 11.1 mmol/L two hours after eating a meal, the high blood sugar level could indicate diabetes, which will need to be verified by your doctor. A glucose reading between 140 and 199 mg/dL or 7.8 mmol/L and 11.0 mmol/L could indicate prediabetes.
There are three general trends that are important to understand when measuring your glucose, whether you are using a CGM or doing fingersticks. By paying attention to these different glucose trends, you'll be able to get an understanding of how you are doing and where you can improve (everyone always has room for improvement!).
This is your glucose value when you are sleeping and without food for at least eight hours. Everyone's ideal range will be different, but a general guideline is to aim for a value of 70-90 mg/dL.
It will take some time, but focusing on trends will be very helpful here. After a few weeks of collecting data from your continuous glucose monitor, you will start to get a good idea of what your normal is. This will make it easier to identify abnormal days, such as elevated nighttime values after a night of drinking, poor sleep, or high stress.
Note: Sometimes the CGM is calibrated slightly higher or lower than true values (i.e. the values you'd get from a blood test through your doctor). Don't get too stuck on an exact fasting number. It's the trend that's the most important.
There are many different reasons why your fasting glucose values could be elevated. One factor to keep in mind is the calibration of the blood glucose monitoring device. The FDA allows CGMs to have up to a 15% variation versus what you would receive from a full lab draw at a physicians office.
So, your true fasting glucose value may be lower or higher than the CGM reading. The most important thing to consider is the overall glucose trend rather than an exact number. The change in glucose value using the CGM sensor is very precise and reflects real-time changes.With that being said, below are a list of the major factors that may be causing your fasting glucose levels to rise.
Peak glucose values are how high you "spike", which usually occurs right after a meal. Aim to to not spike above 140 mg/dL and to return to pre-meal glucose values within 2-3 hours after your meal. It's important to consider how high the glucose goes and how quickly it comes back to normal. You want to avoid dramatic spikes and prolonged increases. A spike every once in a while is not a big deal, but the goal is to minimize the overall occurrence and magnitude so that you don't enter into hypoglycemia or hyperglycemia.
Glycemic variability refers to the "swings" in your glucose level. This trend has the greatest implications for health and is especially important to monitor. It's normal for glucose levels to vary throughout the day, but you want to aim for these glucose "swings" to be gradual with moderate peaks, as opposed to dramatic highs and lows. So it may be possible that after a meal you only went to 130mg/dL (which is good!), but your pre-meal value was 70, so that would be quite a big swing. Look for a low standard deviation value when looking at your glucose analytics.
If you have elevated blood glucose or big spikes in your glucose levels, we recommend focusing on improving "The Big Four" to get back down to normal levels:
If you're using a continuous glucose monitor, you will have access to a large amount of real-time and historical data. As you gain a better understanding of what your glucose values and trends mean, the next step is to improve those values and get them to a healthier level.
The most effective ways to manage glucose levels, longevity, and health span can be grouped into what we call "The Big Four".
Your food choices are going to be the primary influencer on your health. This is the main pillar that simply cannot be neglected. There is no one-size-fits-all diet and many plans can fit into a healthy lifestyle. However, everyone can benefit from reducing their intake of refined carbohydrates, added sugars, and processed foods while focusing on consuming high quality foods.
I used to be scared of consuming too many carbs and avoided high-sugar foods like bananas. If I was craving carbs, I ate sweet potatoes because they are said to have a lower glycemic index.
However, when I started using NutriSense's continuous glucose monitor, I learned that my glucose response was the opposite of my initial thinking. Carbohydrate foods I thought were better for me, such as sweet potatoes, have a worse impact on me than bananas.
In my glucose graphs below, bananas lead to a minimal increase in glucose values. I also had low blood sugar levels with beans, legumes, and berries very well. To my great surprise, starchy vegetables (including sweet potatoes) rapidly elevate my glucose values.
Bananas:
Vs. sweet potatoes:
There could be several factors at play here, but in general, there is a lot of variability in glucose responses between person to person. We're all a unique compilation of genetics, epigenetics, environment, and microbiomes that cause us to react differently to the same food. Research has shown that when you give a standardized meal to people, almost everyone has a widely different glucose response with a standard deviation of 31. (Source)
Everyone’s carbohydrate tolerance is different, so that's why it's so useful to wear a CGM. You can find out where you lie on the spectrum of general diet advice.
After nutrition, physical activity is the next pillar to master. Include a variety of activities in your routine including stability and mobility, weight and strength training, aerobic exercise, and anaerobic high intensity exercise. Adequate activity doesn't stop at a hard workout though. Don't underestimate the importance of daily movement, walking, and limiting sedentary time.
Fasting can take on many forms, but experimenting with your eating schedule is a great way to improve your glucose values.
Here are some research-backed experiments to try:
Shorten the hours that you eat to less than 10 hours of the day. Shift your meals towards the beginning of the day, randomly switch up the times that you are eating, and avoid snacking.
Insulin functions according to a circadian rhythm. In general, most people experience the highest insulin sensitivity in the middle of the day, and the least insulin sensitivity in the middle of the night. In fact, insulin sensitivity peaks for most people at noon, and is 54% higher than insulin sensitivity at midnight.
I find that when I consume fewer carbs at dinner and more during the daytime hours, I improve my glucose responses to those foods. Glucose spikes are minimized and fasting glucose values are lower during the night. If I decide to eat any food, especially carbs, late at night, then I will see the effect on my fasting glucose values all night long.
The glucose graph below shows my glucose levels right before bed. At 11:45pm, I had a bowl of popcorn. As you can see, I experienced an initial glucose spike, and my glucose levels stayed high throughout the night during sleep. Generally, if I consume popcorn during daytime hours, it will give me a small glucose spike, but then come back to normal glucose levels within two hours of eating.
When I ate it right before going to bed, my nighttime glucose values stayed elevated until I woke up the next morning. Usually, my nighttime glucose values are between 70–80 mg/dL while I sleep. Imagine if this was happening every night and had no idea! With the CGM providing me with a continuous stream of data, it's easier to know how to lower my blood glucose back to normal levels.
Stress can be anything the puts the body in a physiological stressful state, which subsequently increases glucose levels. This includes mental stress, physical stress, poor sleep, and illnesses. Self-care cannot take a hit and it is important to focus on these basics so your body can perform at its best. Elevated cortisol (the stress hormone) can drive up fasting glucose values higher than any other factor.
When your cortisol levels are consistently high, the brain and liver make extra glucose and decrease your insulin sensitivity so that the excess glucose is available to treat the stress. If this behavior is consistent over time, it dramatically increases our risk of developing chronic conditions such as type 2 diabetes.
In my glucose graph below, you can see a typical day for me. There is some glucose variability throughout the day, but most of the time, I am staying between 70–100 mg/dL.
The second picture is a day with similar food and exercise, but when my stress levels were very high. The stress caused my average glucose, fasting glucose, and postprandial glucose levels to all increase. With a CGM system, I'm able to visually see and quantify the effect that stress has on my body, and take action to decrease my glucose levels with a treatment plan.
Note that it's always best to check with your healthcare professional before experimenting with your CGM.
This article was written by Kara Collier, RDN, LDN, CNSC and Director of Nutrition at NutriSense
Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.
With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.
When you join the program, our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.
Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.
Looking for a quick bowl recipe to throw together for lunch? Here are six healthy and delicious bowl recipes to try, recommended by our very own dietitians.
Have you ever wondered if beauty sleep is real? We'll explore what the experts have to say about the effects of sleep on your appearance.
Is it normal to have higher blood pressure in the morning? And how can you know if your blood pressure is ideal? Read on to learn more.
Bananas are delicious fruits packed full of vitamins, minerals, and fiber. But do they raise your blood sugar levels? Read on to find out how bananas affect glucose.
We’ll take you through the benefits of mindful eating and then conduct an experiment with the help of a CGM to see how eating speed can impact your blood sugar.
In this article, we’ll explore seven different dance styles and the health benefits they can provide, plus a few tips to help you dance to your target weight.
You may be wondering whether your CGM is safe to swim with. Here are a few considerations to keep in mind when using your CGM around water.
We’ll take you through some of the best chest and shoulder exercises for beginners and share an upper body workout plan to try out during your next gym session.
Does consuming fructose cause blood sugar spikes? And where does this type of sugar come from? Read on to learn more about how fructose affects the body.
A PCOS belly is one of the most commonly experienced symptoms of PCOS. We'll explore what causes it and share some tips for PCOS-related weight gain.
In this post, we’ll dive into the eight ways that swimming can positively impact your metabolic health for the next time you hit the swimming pool.
Did you know your weight fluctuates during your period? Read on to find out why period weight gain is so common.
In this article, we share the major culprits of post-meal blood glucose spikes and some actionable tips to help you optimize your postprandial glucose response.
Glucose and glycogen are two types of carbohydrate molecules that your body relies on for many metabolic functions. Learn more about how they work together.
For the last several decades, diet sodas have been popularized as a “healthier option” to normal sodas. But are they actually healthier? Read on to find out.
Japanese eggplant is a nutrient-dense food that can be beneficial for your health. Looking to try it out? Here are some delicious, dietitian-approved recipes you can start with.
Russell Battles shares how using a CGM helped him revamp his diet, exercise, and lifestyle after suffering from a heart attack.
From vitamin C to fiber, apples are loaded with nutrients and filled with health benefits. But did you know they may also have some effects on insulin levels and your efforts to control blood sugar? Read our article to find out more
A set of reliable steps you can take to manage your blood glucose levels that should fit most lifestyles of persons with prediabetes.
You don't have to be a certain size or weight to be healthy! Learn more about what metabolic health is, and why your size doesn't dictate it.
Can't decide on the perfect gift for Mother's Day? Pick from a list of ideas to find a healthy, but still exciting gift this year.
Learn how your menstrual cycle can affect your blood sugar levels, and what you can do to maintain healthy blood sugar control.
The whirlwind of holiday celebrations can make you forget about your health goals. To help you out, we've compiled a list of tips along with our favorite recipes so you can balance indulgence, tradition, and good health this year.
Learn more about the beneficial effects of probiotics on your immune system and take a look at some probiotic foods you can add to your diet.
Drinking wine in moderation can have some health benefits, but it's important to know what those are and how they may impact you.
Review some of the top reasons you might be experiencing constant hunger and some useful tactics to help curb hunger cravings.
Laughing has some amazing health benefits, from boosting your immune system to fighting stress. Find out more about the science behind laughter and how you can start incorporating more of it into your life.
Dietary fiber can help maintain good gut health and promote blood sugar regulation. Read more about its health benefits and see what high-fiber foods you should consider including in your diet.
Many people experience symptoms akin to menstrual cramping even when they are not on their periods. It’s surprisingly common, and various factors can contribute to it. Read on to find out what some of these are.
Check out some of the common and not-so-common reasons you’re likely feeling tired after eating and read our tips to help prevent fatigue after meals.
If you're consuming fewer calories than your body needs to function properly, you may be undereating. Take a look at how this can affect your weight loss efforts and overall health.
One of the best ways to get all the mental and physical benefits of nature is by flexing your green thumb. Read on to learn more about how gardening can benefit your health.
CGMs are now an excellent tool for anyone who wants to optimize their metabolic health. Read on to find out more about the benefits CGMs can have for healthy people!
Learn the science behind hanger, why some people suffer from it, and helpful tips to avoid experiencing it.
Macro and micronutrients impact everything weight loss to blood sugar levels. Read on to learn more about these nutrients and why you need them.
Although bariatric surgery can be an effective way to lose weight and improve health for people who are obese, it’s a major decision. Find out what lifestyle changes you need to make before going under the knife.
Review the reasons that continuous glucose monitoring continues to grow in popularity amongst the world’s top athletes.
Continuous glucose monitors (CGMs) have come to form a crucial part of the next generation of holistic wellness management. Come and see how you can "level up" your health optimization game with the latest wearables.
Cryotherapy is gaining popularity among biohackers, fitness enthusiasts and those who want to optimize their health. Learn more about how it works and the risks and benefits associated with it.
Learn more about what visceral fat is, how it affects your body, and what you can do about it.
Do you have trouble losing weight, no matter how hard you try to shed those unwanted pounds? Find out more about the weight loss plateau and what you can do about it.
Learn more about the research on, as well as the benefits and risks of acupuncture, a form of alternative medicine that involves inserting needles into your body for pain and stress relief.
In this second part of our series on resistant starch, explore the different types and learn more about the impact they have on the foods you consume.
Neuropathy, or nerve damage, can cause pain, discomfort, and interfere with daily tasks. Explore effective ways to prevent and manage it.
It's Christmas this weekend! Read on to learn more about traditions, classic Christmas foods, and how to have a healthier celebration this year.
This Halloween, find out what candy you can treat yourself to without ruining your long-term health goals.
Resistant starch can help you lose weight and improve your health. Learn about commercially made resistant starch, how it works, and why it's different from the kind you're used to seeing in supplements and foods.
Polycystic ovary syndrome, or PCOS, is a condition that involves endocrine and metabolic imbalances. Here are some PCOS friendly foods to include in your diet for better health.
What do you know about resistant starch? Learn more about what this type of starch is, how it can benefit your health, whether it has side effects, and more.
Recent research has shown that sleep and blood glucose are intricately connected. Read on to learn more about what this means for your blood sugar levels and overall health.
The best way to combat low blood sugar at home is to take a glucose tablet or glucose gel. Here’s what to do with low blood sugar at home.
An emerging treatment, red light therapy promises to prevent and treat the signs of aging and other skin issues. Read on to find out more.
Nordic walking is a full-body workout in which special lightweight poles are held in each hand to activate the entire body while walking. Learn the benefits of Nordic walking and how you can get started with this activity.
Review some of the reasons that you might be experiencing persistent, excessive thirst and how you can better stay hydrated.
Learn what high-intensity resistance training is, how it can benefit your metabolism, and nine tips to get started with HIRT.
Learn what is glucose intolerance, how it affects your body, and why blood glucose monitoring is vital to blood glucose management.
Find out what exactly a holiday health hangover is, the symptoms you may experience, tips on how to avoid one, and what you can do if it's too late.
A blood ketone level of .5 to 3.0 millimoles per liter is the ideal range for ketosis. Find out more here.
Review our helpful article where we discuss the best times to eat if you are trying to lose weight.
Explore the ways in which you can actively begin reversing prediabetes through diet and lifestyle changes.
Learn about how weight loss can impact blood glucose levels, and find tips for maintaining healthy blood sugar levels.
Do you spend all your free time scrolling through social media? If you can’t remember the last time you went offline, you may need a digital detox.
Read on to find out what impact, if any, vinegar really has on our body’s ability to balance blood sugar.
Review our glycemic index charts for the most common fruits and vegetables to better understand the impact on your glucose levels.
Did you know that menopause can affect your metabolic health, and vice versa? Read on to understand the relationship between metabolic health and menopause, and how to manage metabolic health during your menopausal journey.
What really happens to your brain when you consume sugar? Review how interesting the relationship between the brain and sugar is, and why it’s important to control your blood sugar.
Endometriosis is a common yet often ignored condition. Learn more about the symptoms to watch out for, how you can seek treatment, and read first-hand accounts from two women who have dealt with endometriosis.
Quickly understand the differences between hyperglycemia and hypoglycemia, how to recognize the signs, and key prevention tips.
Learn everything you need to know about the relationship between triglycerides levels and blood glucose.
If you're gearing up to travel or spend more time outdoors this summer, here are a few tips to help you stay safe and hydrated in the sun.
Purim, a joyous occasion celebrated around March or April every year, is just around the corner! Read on to learn more about the holiday and the delicious foods that accompany it.
Still haven't settled on the perfect gift for your Valentine this year? Take a look at our Nutrition Team's favorites for some thoughtful ideas.
Because nerve damage can have many silent symptoms, it often goes undiagnosed in the early stages. Read on to learn more about what causes nerve damage and some warning signs to watch out for.
Ready to learn all about fiber beyond just the basics? In this post, we dive deep into the different kinds of fiber and health benefits of each. From functional fiber to fermentation, we break down all the jargon into a layman's language.
Did you know that cardio can help you lose weight as well as optimize your health and blood glucose? Here's everything you need to know about cardio and its relationship with blood sugar.
Find out what unhealthy weight loss is and learn more about its side effects and what you can do to prevent them.
Learn about the warning signs of low blood sugar and the relationship it has on blood pressure.
Here is everything you need to know about the relationship between weight lifting and blood sugar.
Cholesterol plays a very important role in the human body, contributing to the structure of the cells, helping with vitamin D synthesis, and also promoting the production of steroid and sex hormones, like cortisol, aldosterone, testosterone, and estrogen. But how exactly is cholesterol connected to blood glucose levels?
NutriSense dietitian Katrina Larsen, MS, RD,N, LD, CDCES discusses the risk factors for sleep apnea and how this disorder is linked to other health conditions.
The premise of the paleo diet is that the body can handle a mix of meats, fruits and vegetables, eggs, fish, and complex carbohydrates better than processed meats, refined fats, grains and simple carbohydrates because it evolved to eat the first category as hunter-gatherers.
A common ingredient in cozy winter recipes, winter squash is one of our favorite foods this time of year. Read on to learn more about how it can benefit your health.
Haven't finished your holiday shopping yet? Pick from this list of NutriSense-approved holiday gifts to find some great last-minute stocking stuffers for everyone on your list!
Still haven't bought all your holiday gifts this year? Don't worry—there's still time to find the perfect gift for everyone on your list. Read our guide for some great ideas!
Learn more about inflammation, how it affects blood glucose levels and what you can do to prevent and manage it.
Fermented foods have a range of health benefits. Read on to learn more about what they are and why you should be adding them to your diet.
Potatoes, yams, and sweet potatoes are similar in usage, but pretty distinct in taste, texture, appearance, and even nutritional content! Read on to find out more about each one.
Did you know that living with a pet can do more than just put a smile on your face? Read on to learn all the ways living with pets improves your wellbeing.
Herbs and spices are a great way to add flavor to dishes, and also have a range of health benefits. Learn more about a few of our favorites.
Learn about the health benefits of beans and how they can help you live a healthier, longer life.
Review our guide to metabolic diets to help get a better understanding of what they are and whether they might be right for you.
Learn about the traditions and nutrient-dense food commonly enjoyed during Kwanzaa.
Have you ever wondered how your glucose levels might be connected to joint pain? We'll take a deep dive into this connection and share tips for reducing pain.
This article explores hypoglycemia in non-diabetics, how to manage symptoms through diet, and the advantages of glucose monitoring.
Take a look at how aging can affect your blood glucose levels.
Read on to learn more about vitamin D-rich foods and what you should include in your diet to make the most of this vitamin’s health benefits.
When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Read on to learn more about the best foods to add to your diet to help during that time of the month.
Ayurveda is an ancient Indian holistic healing system that dates back over 5,000 years. In the second installment of our series on the practice, review the benefits and risks associated with popular Ayurvedic herbs and spices.
In this article, we break down what a low FODMAP diet looks like for beginners, and its potential benefits and drawbacks for gastrointestinal health.
When it comes to bone health, good nutrition is absolutely critical. Read on to learn what osteoporosis is and why some foods may increase your risk of or worsen the condition.
.jpg)
We'll send you helpful articles & tips, recipes, and more.
.png){kind=link}