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How to Manage Blood Glucose Levels in the Morning for The Non-Diabetic

May 31, 2021
Written by
Team NutriSense
Reviewed by
a person waking up in the morning

There are a lot of articles online that explain why high morning glucose levels occur and what to do about them if you are diabetic or insulin-dependent. But if you are non-diabetic, you might be wondering: how relevant are those recommendations for me?

For example, many in the diabetic/insulin-dependent community are (rightfully) excited if their levels get below 120 mg/dL upon waking. Mainstream recommendations are slightly more conservative and suggest a morning glucose level below 100 is normal.

But studies have shown that levels above 90 mg/dL are correlated with adverse outcomes in otherwise healthy, non-diabetic populations. Research papers have consistently shown that morning glucose levels even between 95-99 mg/dL are predictive of increased cardiovascular death, increased incidence of diabetes, and elevated cardiovascular disease (CVD) risk.

This is why we recommend our non-diabetic customers to target a morning glucose level between 70-90 mg/dL.

If your morning blood glucose level is higher than you would like, then there are several strategies to lower it. But first, let’s look at why it is high in the first place. After all, as the cartoon G.I. Joe used to always say, “Knowing is half the battle.

Why is my blood glucose high in the morning?

By analogy, if the temperature gauge in your car indicated the engine was running too hot, how concerned should you be? It would depend on why the engine was too hot, wouldn’t it? If you simply forgot to get an oil change, then the fix might be quite simple. Conversely, if the problem is stemming from a glitch in one of the onboard computers and is affecting multiple systems, then you need to get to a mechanic ASAP.

Similarly, there are several known reasons for your metabolic engine to “run too hot”. Here are some of the more common ones:

What you ate the night before

There is research suggesting that a high fat, high calorie meal can cause increased liver glucose production and temporary elevated fasting glucose levels. The increase in free fatty acids from that meal can impair insulin sensitivity and increase glucose production. This effect is especially pronounced if you combine high fat + high carbohydrate + high calorie, which is a common formula found in foods such as pizza, ice cream, fried food, etc.

bowls of crackers popcorn, chocolates, nuts, Crisps

In fact, the high-fat + high-carb + high-calorie phenomenon is something we consistently see in the CGM data from our users. Our Director of Nutrition, Kara Collier, made this observation while on the Fundamental Health podcast:

“A refined carbohydrate plus a refined oil, this is every snack food that has ever existed…and this food, when you have the combination of refined carbohydrate and refined oil, it creates a huge area under the curve. The fat slows down digestion, but you still have the refined carbohydrate in your system so your body is processing it for a long time…[T]hese sort of meals lead to a massive area under the curve because your body is processing this huge load of carbohydrates/glucose and it’s stressful on the cell and the mitochondria.” 

When Kara refers to the “area under the curve”, she is referring to the amount of time that your body is in a state of high blood glucose.

When you consume a meal that is high in the “Trifecta” (high-fat + high-carb + high calorie) late at night, your glucose readings will be elevated into the morning. Instead of quickly clearing the glucose, your body spends hours and hours in a high-glucose state, which sets you up for high readings in the morning.

When you ate the night before

In addition to what you eat, you also need to consider when you eat.

Eating late into the night can cause your morning glucose values to be high. Your cells are not as sensitive to insulin later at night, which can cause a higher and more prolonged glucose response to meals eaten late. 

A 2017 study showed that shifting one’s eating window from 8am-7pm to 12pm-11pm decreased fat oxidation and increased glucose oxidation. In other words, participants were burning less body fat and relying more on glucose for fuel. Since glucose stores are limited in the body, this meant their bodies had to produce more glucose to manage blood levels. Not good!

Conversely, another study in 2019 showed that compressing the eating window to the first half of the day significantly improved glucose response and had beneficial effects on fat metabolism and circadian rhythm. The participants ate the same amount of calories, but by simply shifting when they ate them, they were able to positively influence a number of biomarkers.

High stress levels

The phrase “don’t be so stressed” can feel like a bit of a cliché. But like most clichés, it contains a significant kernel of truth. 

The underlying physiological response to stress goes back over 500 million years. The stress response appears to have evolved because it provided a survival advantage in situations that were life-or-death. If your body needs energy right now to escape a threat, then relying on your digestive system is insufficient. You need a system that will liberate energy stores immediately.

a person looking tired

Fortunately, that is exactly what your body’s stress response does. When your body senses a stressful situation, it causes a release of hormones like cortisol and adrenaline that tell the body: “Produce energy NOW.” Part of this signal stimulates the liver to create and release new glucose into the bloodstream so that energy is readily available to fuel muscular activity.

In the context of an ancestral environment, this system works great. The problem, however, is that chronic stress can cause this response to occur at low levels all the time. When that occurs, it can cause your glucose values to rise even if you have not eaten, as happens in the case of sleep. 

If you want to learn more about the role of stress and how to combat it, you can find additional strategies and resources in our article on managing stress and biohacking the cortisol response.

Poor night of sleep

A poor night of sleep (both disrupted sleep and shortened sleep) can cause your body to be in a state of insulin resistance the next day. Insulin resistance means the cells of your body are less sensitive to the signal from insulin. Since insulin is one of the main mechanisms by which your body manages glucose levels, this can lead to higher fasting glucose values and higher glucose responses to meals.

Surprisingly, even a single night of poor sleep can increase insulin resistance the following day. Compound that day-in and day-out, and the stage is set for chronically high glucose levels.

Lack of physical exercise

Exercise is a powerful tool for controlling glucose levels. There are multiple mechanisms by which exercise positively impacts glucose levels, including:

But perhaps the most important aspect of exercise is consistency. Research has found that even a 10-day break in exercise in fit individuals decreased insulin sensitivity.

Metabolic syndrome

Elevated fasting glucose values could be a sign of a temporary problem, like we discussed with a lack of sleep. However, they can also be a sign of a bigger problem, like metabolic syndrome. According to the US Department of Health & Human Services, metabolic syndrome is “the name for a group of risk factors that raises your risk for heart disease and other health problems, such as diabetes and stroke.” 

In addition to fasting blood glucose levels, there are 4 other risk factors involved in metabolic syndrome: triglycerides, HDL, blood pressure, and waist circumference. If your markers are outside the recommended ranges for these risk factors, then you may want to consult with a qualified professional.

Dawn phenomenon

The dawn phenomenon is a natural occurrence that happens in all people. In the early morning hours, certain hormones – such as growth hormone, cortisol, and catecholamines – cause the liver to release extra glucose. This signal acts like your body’s natural “alarm clock” and gives your body access to easily available energy to get moving.

Some people seem more sensitive to this effect and have slightly higher glucose values upon waking, but about 1 hour after waking they are back down to normal, optimal levels. If you don’t already have a CGM (continuous glucose monitor), then try monitoring your glucose levels about 1-2 hours after waking to see if they have naturally lowered on their own.

How to prevent high blood glucose in the morning?

We have explored why your morning glucose level might be high. Now, let’s explore how we can take action to address it. 

a person wearing CGM, looking  their phone

Our team has analyzed thousands of users’ CGM data, and there are several strategies that consistently improve morning blood glucose levels. The ones that tend to produce the biggest ROI include:

Prioritize protein and non-starchy vegetables at dinnertime

Remember how we talked about the “Trifecta” of glucose-raising badness: high-fat + high-carb + high-calorie? If we knock out one or more of the “legs” of the Trifecta stool, then we can mitigate its adverse effects. 

Based on our data, we recommend knocking out the “high-carb” leg and the “high-calorie” leg. Focusing your evening meal around full-fat protein and fiber (as tolerated) helps to create a meal that results in stable glucose levels throughout the night and into the morning.

This could look like:

  • Grass-fed steak + asparagus
  • Wild-caught salmon + lemon/mushrooms/tomatoes/avocados
  • Pasture-raised chicken + baked veggies (zucchini, cucumber, broccoli, etc.)
  • Organ stir fry (liver, kidney, heart) + Brussels sprouts/garlic/onions

Of course, individual response to food varies, but this food pattern tends to work very well for most people.

Avoid food at least 3 hours before bed

Food too close to bedtime causes us to metabolize food poorly while we are sleeping, which can lead to higher glucose values the next morning. Eating earlier, however, allows you to take advantage of higher insulin sensitivity and gives adequate time for the parasympathetic nervous system to begin the process of digestion.

a plate of meat, fish, veggies, nuts and mushrooms

The remedy is simple: try to finish eating all food for the day at least 3 hours before you go to bed. Ideally, this would also include beverages that contain non-caloric sweeteners since they appear to have metabolic effects in the body.

Monitor stress levels

When we are in a fasted state, most of the glucose in circulation is coming from the liver. Hormones like cortisol send a direct message to the liver to release more energy (glucose). Since cortisol is preferentially stimulated as part of the stress response, managing stress levels is key to stable morning glucose values.

What counts as “stress” is highly variable from person to person, as are the strategies for mitigating it. Some of the tried-and-true stress management techniques include:

  • Social interaction (preferably face-to-face) with a close friend or loved one
  • Light physical movement (going for a walk, light gardening, playing with your kids)
  • Journaling
  • Prayer or gratitude
  • Meditation & mindfulness
  • Spending time in nature
  • Periods of “device detox” (turn them off!)
  • Periods of social media “detox”
  • Warm bath or sauna before bed

Get adequate quantity and quality of sleep

Your mom was right – sleep is important. 

Sleep is a bit of a Catch-22. Both the quantity and quality of sleep are affected by blood glucose levels, yet blood glucose levels are also modulated by sleep. 

So, where do you start?

You can always begin with the fundamentals of sleep hygiene:

  • Make sleep a priority (as if you are setting an appointment with an important client)
  • Cool, dark, quiet environment
  • Consistent sleep schedule (yes, adults need bedtimes too!)
  • Monitor caffeine intake, particularly within 10-12 hours of sleep
  • Adequate early morning light exposure
  • Restricted light & screen exposure within 2-3 hours of sleep

Additionally, rather than thinking of sleep as an isolated tool, think of it as a synergistic link. Like a chain of people connected together, each link supports the other.

If your sleep consistency and quality are inadequate, sometimes strengthening the other “links” can indirectly improve them. We’ve already discussed some of these links: nutrition, exercise, and stress management.

Keep a consistent exercise routine

The best exercise is the one you do regularly. Don’t let the “perfect” become the enemy of “good enough”. It is far better to consistently walk 15 minutes a day or strength train three times per week than it is to grind out a marathon-like workout once every 3 or 4 months when the motivation strikes.

Find a movement practice that you love doing (or that you can learn to love!) and make it a non-negotiable part of your life. Leverage the insights from behavioral science to design your environment for success. 

What if my blood glucose is low in the morning?

Low glucose in the mornings is much less common for a non-diabetic than high glucose levels. We have many counter-regulatory processes in place to make sure our glucose never goes low, since low glucose can be very dangerous. The body has a wide arsenal of tools at its disposal for managing low glucose states including insulin, glucagon, norepinephrine, growth hormone, cortisol, and more. 

All that being said, if you are experiencing low glucose in the morning here are a few things to consider:

Alcohol intake

It is well known in the diabetic community that alcohol consumption can increase hypoglycemic events. In those who are insulin-dependent, these hypoglycemic events can even be fatal.

Alcohol is technically a toxin in the human body, and the organ responsible for alcohol detoxification is the liver. Unfortunately, the detoxification process impairs the liver’s ability to release glucose into the bloodstream. As a result, you can end up with low glucose levels in the blood.

Try changing your exercise timing

a person running indoors

Your body only has two major storage pools for glucose: the muscles and the liver. Late evening exercise – particularly if it is long in duration or high-intensity – can significantly deplete those stores. Combined with inadequate re-fueling, some people can experience hypoglycemia the following morning.

History of bariatric surgery or altered digestive tract 

Interestingly, research indicates that operations like Roux-en-Y gastric bypass can potentially cause hypoglycemia while fasted. 

Adrenal insufficiency 

While rare, the 2008 Endocrine Society Clinical Practice Guideline notes that hypoglycemia can be a result of adrenal insufficiency in a subset of patients. 

Eating disorders or malnutrition

Malnutrition, particularly in the setting of high body fat and muscle depletion, can also cause hypoglycemia due to limited substrates for gluconeogenesis and glycogenolysis.

How to prevent low blood glucose in the morning?

Monitor your alcohol intake

According to the National Institute on Alcohol Abuse and Alcoholism, drinking is considered “to be in the moderate or low-risk range for women at no more than 3 drinks in any one day and no more than 7 drinks per week. For men, it is no more than 4 drinks a day and no more than 14 drinks per week.

If you still find your glucose levels are low, try cutting the NIAAA’s recommendation in half (3-4 drinks per week for women and 7 drinks per week for men).

Switch up your exercise timing

As previously discussed, exercise done too close to bed can result in hypoglycemia. If you tend to exercise in the evening, try exercising in the morning or at lunch and see if it makes a difference in your morning glucose level.

If you are particularly stretched for time, you can also try splitting up your exercise into two smaller time-blocks. This has the added advantage of giving your body more time to recover.

Make sure you’re getting adequate nutrition throughout the day

If you are restricting calories to lose weight, your body may not be getting enough of the basic building blocks it needs to properly manage glucose levels. The same thing can happen in those who are very physically active and consuming energy-dense, but nutrient-poor, diets.

While it is beyond the scope of this article, there is a dynamic interplay between the various metabolic pathways of the body: fat metabolism, ketone metabolism, glucose metabolism, protein metabolism, and more. Your glucose needs can significantly vary depending on which of these metabolic pathways are dominant. 

The liver holds approximately 100g of glucose in the form of glycogen. It takes about 24 hours for it to be depleted while fasting or ~90 minutes of moderate-high intensity. Glucose can be synthesized from several substrates (fatty acids, lactate, amino acids, etc.), but generally speaking, it is easiest to simply consume the glucose you need. 

Therefore, a relatively sedentary person may do well with 50-100g of carbohydrates per day, whereas an athlete or a person with a physically demanding job may do best with 2-4 times that value. The best way to determine your needs, of course, is through accurate monitoring of your glucose levels.

Troubleshooting morning glucose levels can be tricky. As we have discussed, there are a lot of factors that influence overall glucose status in the body. Exercise, stress, circadian rhythm, macronutrient composition, nutrient timing, and more are continually affecting glucose management in your body.

a person using finger prick method to test their glucose level

If your morning glucose levels are higher (or lower) than you would like, always start with the four fundamentals:

  1. Sleep
  2. Nutrition
  3. Exercise
  4. Stress management

Engage with Your Blood Glucose Levels with 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.

Click here to listen to the podcast.
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How to Manage Blood Glucose Levels in the Morning for The Non-Diabetic
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Learn what high-intensity resistance training is, how it can benefit your metabolism, and nine tips to get started with HIRT.

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8
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What is Glucose Intolerance?
What is Glucose Intolerance?

Learn what is glucose intolerance, how it affects your body, and why blood glucose monitoring is vital to blood glucose management.

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7
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What is a Holiday Health Hangover and How to Avoid It
What is a Holiday Health Hangover and How to Avoid It

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.

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9
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What are the Ideal Ketone Levels For Ketosis?
What are the Ideal Ketone Levels For Ketosis?

A blood ketone level of .5 to 3.0 millimoles per liter is the ideal range for ketosis. Find out more here.

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9
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What are the Best Times to Eat for Losing Weight?
What are the Best Times to Eat for Losing Weight?

Review our helpful article where we discuss the best times to eat if you are trying to lose weight.

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11
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Ways to Reverse Prediabetes with Diet and Lifestyle Changes
Ways to Reverse Prediabetes with Diet and Lifestyle Changes

Explore the ways in which you can actively begin reversing prediabetes through diet and lifestyle changes.

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9
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Weight Loss and Blood Glucose
Weight Loss and Blood Glucose

Learn about how weight loss can impact blood glucose levels, and find tips for maintaining healthy blood sugar levels.

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9
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What A Digital Detox Can Do for Your Mental Health
What A Digital Detox Can Do for Your Mental Health

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.

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9
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Vinegar and Blood Sugar: Does It Lower It?
Vinegar and Blood Sugar: Does It Lower It?

Read on to find out what impact, if any, vinegar really has on our body’s ability to balance blood sugar.

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8
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Useful Glycemic Index Charts For Fruits and Vegetables
Useful Glycemic Index Charts For Fruits and Vegetables

Review our glycemic index charts for the most common fruits and vegetables to better understand the impact on your glucose levels.

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8
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Understanding the Relationship Between Menopause and Metabolic Health
Understanding the Relationship Between Menopause and Metabolic Health

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. 

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7
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Understanding The Effects of Sugar on the Brain According to Research
Understanding The Effects of Sugar on the Brain According to Research

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.

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9
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Understanding the Causes and Symptoms of Endometriosis
Understanding the Causes and Symptoms of Endometriosis

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.

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Understanding Hyperglycemia vs. Hypoglycemia and How to Recognize the Differences
Understanding Hyperglycemia vs. Hypoglycemia and How to Recognize the Differences

Quickly understand the differences between hyperglycemia and hypoglycemia, how to recognize the signs, and key prevention tips.

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6
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Triglycerides and Blood Glucose [+Tips to Lower Triglyceride Levels]
Triglycerides and Blood Glucose [+Tips to Lower Triglyceride Levels]

Learn everything you need to know about the relationship between triglycerides levels and blood glucose.


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7
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Tips and Tricks for Staying Healthy in the Summer
Tips and Tricks for Staying Healthy in the Summer

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.

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Tips for a Healthy, Happy Purim
Tips for a Healthy, Happy Purim

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.

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Thoughtful Valentine's Day Gift Ideas from NutriSense Dietitians
Thoughtful Valentine's Day Gift Ideas from NutriSense Dietitians

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.

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The Warning Signs of Nerve Damage You Should Watch Out For
The Warning Signs of Nerve Damage You Should Watch Out For

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.

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The Ultimate Guide to Fiber and its Effect on Metabolic Health
The Ultimate Guide to Fiber and its Effect on Metabolic Health

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.

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The Relationship Between Cardio and Blood Sugar
The Relationship Between Cardio and Blood Sugar

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.

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7
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The Side Effects of Unhealthy Weight Loss
The Side Effects of Unhealthy Weight Loss

Find out what unhealthy weight loss is and learn more about its side effects and what you can do to prevent them.

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6
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The Relationship Between Low Blood Sugar and High Blood Pressure
The Relationship Between Low Blood Sugar and High Blood Pressure

Learn about the warning signs of low blood sugar and the relationship it has on blood pressure.

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10
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The Positive Impact Weight Lifting Has on Blood Sugar
The Positive Impact Weight Lifting Has on Blood Sugar

Here is everything you need to know about the relationship between weight lifting and blood sugar.

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7
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The Relationship Between Cholesterol and Blood Sugar
The Relationship Between Cholesterol 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?

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The Link Between Sleep Apnea and Diabetes
The Link Between Sleep Apnea and Diabetes

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.

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The Paleo Diet and Blood Glucose Levels
The Paleo Diet and Blood Glucose Levels

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.

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The Health Benefits of Winter Squash
The Health Benefits of Winter Squash

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.

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The NutriSense Holiday Gift Guide: Stocking Stuffers We Love
The NutriSense Holiday Gift Guide: Stocking Stuffers We Love

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!

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The NutriSense Holiday Gift Guide: Health-Focused Gifts They’ll Love
The NutriSense Holiday Gift Guide: Health-Focused Gifts They’ll Love

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!

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9
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The Link Between Inflammation and Blood Glucose
The Link Between Inflammation and Blood Glucose

Learn more about inflammation, how it affects blood glucose levels and what you can do to prevent and manage it.

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9
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The Health Benefits of Adding Fermented Foods to Your Diet
The Health Benefits of Adding Fermented Foods to Your Diet

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.

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The Health Benefits of Potatoes, Yams, and Sweet Potatoes
The Health Benefits of Potatoes, Yams, and Sweet Potatoes

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.

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The Health Benefits of Living With Pets
The Health Benefits of Living With Pets

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.

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The Health Benefits of Cooking With Herbs and Spices
The Health Benefits of Cooking With Herbs and Spices

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.

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The Health Benefits of Beans
The Health Benefits of Beans

Learn about the health benefits of beans and how they can help you live a healthier, longer life.

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6
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The Guide to Metabolic Diets: What Are They, Do They Work, And Who Should Try Them?
The Guide to Metabolic Diets: What Are They, Do They Work, And Who Should Try Them?

Review our guide to metabolic diets to help get a better understanding of what they are and whether they might be right for you.

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The Foods and Traditions of Kwanzaa
The Foods and Traditions of Kwanzaa

Learn about the traditions and nutrient-dense food commonly enjoyed during Kwanzaa. 

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9
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The Blood Sugar and Joint Pain Connection
The Blood Sugar and Joint Pain Connection

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.

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10
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The Best Diet for Non-Diabetic Hypoglycemia
The Best Diet for Non-Diabetic Hypoglycemia

This article explores hypoglycemia in non-diabetics, how to manage symptoms through diet, and the advantages of glucose monitoring.

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6
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The Effect of Aging on Your Blood Glucose Levels
The Effect of Aging on Your Blood Glucose Levels

Take a look at how aging can affect your blood glucose levels.

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9
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The Best Diet to Increase Your Vitamin D Levels
The Best Diet to Increase Your Vitamin D 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.

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10
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The Best Diet for Menstruation
The Best Diet for Menstruation

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.

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The Benefits and Risks of Popular Ayurvedic Herbs and Spices
The Benefits and Risks of Popular Ayurvedic Herbs and Spices

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.

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The Beginner’s Guide to the Low FODMAP Diet
The Beginner’s Guide to the Low FODMAP Diet

In this article, we break down what a low FODMAP diet looks like for beginners, and its potential benefits and drawbacks for gastrointestinal health.

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The 6 Worst Foods for Osteoporosis
The 6 Worst Foods for Osteoporosis

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.

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8
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Taking Mental Health Online: Tips & Tools for Self-Care
Taking Mental Health Online: Tips & Tools for Self-Care

Mental health has a significant impact on your overall health; here are tips, tools, and apps to improve your mental wellbeing.

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12
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Tea, Blood Sugar Levels and Your Health
Tea, Blood Sugar Levels and Your Health

Different types of tea have different benefits for your health. Learn more about a few popular types, and see how tea can help you maintain healthy blood sugar levels.

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14
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Summer Soup Recipes: An Expert Weighs in on 13 Healthy Soup Options
Summer Soup Recipes: An Expert Weighs in on 13 Healthy Soup Options

To help you make the most of the warmer weather, we asked Carlee Hayes, RDN, CD, and Nutrition Manager here at NutriSense, to share a few of her favorite summer soup recipes.