Is Fruit Just As 'Bad' As Processed Sugar? - This Will Shock You! | Jessie Inchauspé [499f28]
Is Fruit Just As 'Bad' As Processed Sugar? - This Will Shock You! | Jessie Inchauspé [499f28]
Post Time: 2025-07-29
Maintaining healthy blood sugar levels is crucial for overall well-being, especially considering the growing prevalence of diabetes and prediabetes. The Canadian Diabetes Association recommends that adults have their fasting blood glucose (FBG) level checked at least once a year to determine whether they are within the normal range.
The Ideal Blood Sugar Range
For non-diabetic individuals in Canada, the ideal blood sugar levels vary depending on factors such as age and time of day. For example, an adult's FBG should be below 6.5 mmol/L when fasting for at least eight hours overnight. After a meal, the postprandial (PP) glucose level is also essential; it should not exceed 10 mmol/L two hours after consuming food.
The Importance of Monitoring Blood Sugar Levels
Monitoring blood sugar levels can be done using glucometers or continuous glucose monitoring systems (CGM). Glucometers measure FBG, while CGMs monitor PP glucose and track patterns throughout the day. For example, a 2020 study published in the Canadian Medical Association Journal found that individuals who used CGMS experienced better glycemic control compared to those without.
How Diet Impacts Blood Sugar Levels
Diet plays a critical role in maintaining healthy blood sugar levels. Foods with high fiber content, such as fruits and vegetables, can slow down glucose release into the bloodstream. Conversely, foods with high glycemic index (GI), like white bread and pasta, cause rapid spikes in blood glucose.
Exercise's Impact on Blood Sugar Regulation
Regular physical activity improves insulin sensitivity by making it easier for cells to absorb glucose from the bloodstream. The Canadian Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week for adults with prediabetes or type 2 diabetes.
The Role of Sleep in Regulating Blood Sugar Levels
Sleep deprivation can disrupt blood sugar regulation, leading to fluctuations throughout the day. A study published in the journal SLEEP found that poor sleep quality was associated with impaired insulin sensitivity and higher glucose levels after eating a meal.
Managing Stress for Healthy Blood Sugar Levels
Stress affects blood sugar regulation by causing the body's "fight or flight" response. This releases cortisol, a hormone that increases blood glucose levels. Practicing stress-reducing techniques like yoga or meditation can help mitigate this effect.
Maintaining healthy blood sugar levels requires attention to various factors including diet, exercise, sleep quality, and managing stress effectively. Regular monitoring using glucometers or CGMS ensures accurate tracking of changes in blood glucose over time.
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