Glucose values - quick cheat sheet

To keep it simple, please refer to these values for a more functional approach to optimal glucose levels that will decrease your risk for metabolic dysfunction:

  • Fasting glucose: under 90 mg/dl 
  • Mean post-meal glucose: under 140 mg/dl
  • Glucose variability: under 20 md/dl (e.g: if your pre-meal baseline is 90 mg/dl, the ideal post-meal value would be less than 110 mg/dl); good glycemic variability is linked to reduced cardiovascular risk, improved energy, and stable mood
  • Post-meal recovery: glucose should return back to pre-meal value within 2-3 hours of eating; we are looking at both how high the glucose goes and how quickly it comes back to normal - we want to avoid dramatic spikes and prolonged increases
  • Stable glucose levels throughout the day with no major spikes or crashes at least 90% of the time

If you see a glucose spike above 140 ml/dl, don't get alarmed. While over time post-meal glucose levels that are too high (defined as >140 mg/dl 1-2 hours post meal) can increase your risk for metabolic dysfunction, an occasional spike will not harm you.

To feel better if you are experiencing hyperglicemia symptoms, you can go for a quick walk or engage in some form of physical exercise and drink plenty of water to stay hydrated. But don't stress too much about it, your next meal is a great opportunity to eat for balanced blood sugar.

Note on low glucose levels: while there is are no standard ranges for the lower treshold for healthy, nondiabetic individuals, the literature shows that  keeping  blood glucose levels above a minimum of 72 mg/dl may be beneficial. Please note that is not uncommon to notice dips in blood sugar during the night - this can be caused by a normal decrease in glucose during REM sleep or by physical pressure from sleeping on your sensor.