![]() ![]() If we had just looked at GI we might have avoided it. Many fruits rank high on the glycemic index but actually have a low GL, since a single serving of fruit doesn’t actually have a significant amount of carbohydrates per serving (thank you fiber!). Whole fruit is a great example of why this is helpful. So a food with a glycemic index of 55 and 10 grams of carbs per serving would have a glycemic load of 5.5. It takes the glycemic index and multiplies it by the number of carbohydrates per serving of that food (and then divides by 100 for simplicity’s sake). ![]() Glycemic load (GL) is a more complete indicator of actual blood sugar impact. This hormone regulates the amount of glucose in your blood and “unlocks” cells so they can turn glucose into energy.Īs you’re grocery shopping or putting together your meals for the week, try to prioritize low-glycemic foods, i.e., foods that are under 55 on the glycemic index (GI).įoods that are high in added refined sugars or flours tend to have a higher GI, whereas foods that contain fats and/or fiber (which slow the absorption of carbohydrates) tend to have a lower GI.īut GI isn’t the whole picture. In that case, you’ll want to be extra cautious of sudden rises in blood sugar, which over time can lead to insulin resistance, i.e., how responsive your cells are to insulin. ![]() ![]() Suppose you have a sweet tooth or carb cravings that tend to veer you off course from an otherwise healthy diet. Some foods are more likely to spike your blood sugar even if you’re metabolically healthy, such as refined carbs, processed foods, sodas, and items that contain added sugar. Here’s a closer look at five key causes of blood sugar rises in non-diabetics. What causes blood sugar to rise in non-diabetics? However, symptoms aren’t always apparent and instead can take months or even years to manifest - which emphasizes how important personalized insights from a CGM and regular check-ins with your doctor are to stay on top of your metabolic health. If you don’t have a CGM just yet and are curious about the main symptoms of high blood sugar in non-diabetics, you’ll want to pay attention to the following: This underscores the importance of minimizing glucose fluctuations - even in healthy, non-diabetic individuals. In a 2019 study published in the journal Medicine, researchers found that the risk of cardiovascular disease and mortality in a general non-diabetic population was greater in subjects with higher glycemic variability. Ideally, this variability will max out at around 20 mg/dL to avoid the release of excess insulin, which your body won’t be able to handle properly. Meanwhile, post-meal glucose rise over 30 mg/dL also points to non-diabetic hyperglycemia. (In addition, non-diabetic hyperglycemia involves high fasting blood sugar from 100 to 125 mg/dL, plus elevated readings after eating.) As a large 2022 study from Japan published in the Journal of Diabetes Investigation discovered, the risk of developing diabetes was progressively higher in adult participants with a fasting plasma glucose concentration of 90 to 99 mg/dL. Though hyperglycemia (or elevated blood sugar levels) is often associated with diabetes, non-diabetics can experience it too.įasting blood sugar between 70 and 100 mg/dL is considered to be normal. Ultimately, being proactive is essential when it comes to blood sugar balance, which is why we’re covering the basics of non-diabetic hyperglycemia, symptoms of high blood sugar, and some sneaky causes of blood sugar rises in non-diabetics. Maintaining blood sugar stability can help with everything from your day-to-day energy levels and focus, to future health outcomes and overall sense of well-being as the years go by. Keeping your blood sugar levels within healthy ranges has a number of benefits, both in the short and long term. ![]()
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