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<br>This article was co-authored by Erik Kramer, DO, MPH. Dr. Erik Kramer is a Board-Certified Primary Care Physician at the University of Colorado. With over 15 years of experience, his clinical interests include obesity and weight management,  [https://pochtipochta.ru/redirect?url=https://wsurl.link/fdbyu8 [Redirect-302]] diabetes care, and preventive care, as well as embracing a holistic approach to primary care. He has provided physician coaching on obesity care and nutrition, bridging the gap in physician education and ensuring that patients receive the highest quality care. In 2023, he joined the Primary [https://wsurl.link/fdbyu8 Glyco Care glucose support] Diabetes lab to lead studies focused on diabetes technology. He is also the co-founder of the Colorado Obesity Society. Dr. Erik is an Assistant Professor in the Department of Family Medicine at the University of Colorado. He received his Doctorate in Osteopathic Medicine (D.O.) from the Touro University Nevada College of Osteopathic Medicine and completed his residency at Central Maine Medical Center. There are 13 references cited in this article, which can be found at the bottom of the page. How marks an article as reader-approved once it receives enough positive feedback. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status.<br><br><br><br>Why should people without diabetes monitor glucose levels? Only 7% of the U.S. Today, more than 120 million Americans have prediabetes or diabetes, and 84% of people with prediabetes don’t even know they have it. What’s more, 9 of the 10 leading causes of death in the U.S. In short, too much glucose and insulin can have serious consequences for anyone. Fortunately, the beauty of striving for better metabolic health is that much of it is in our [https://openclipart.org/search/?query=control control]. Maintaining stable glucose ranges can improve energy, endurance, memory, mood, and cognitive performance. Levels’ goal is to help you improve metabolic fitness by alerting you to foods and lifestyle choices that negatively impact glucose levels, so you can make healthier, more informed decisions. What is the metabolic health crisis? Can’t I just look at a glycemic index to see how foods will affect me? Glycemic index (GI) indicates how quickly your body processes the carbohydrates in a particular food, and can be a useful guide to what might cause a glucose spike.<br><br><br><br>For example, potatoes have a high GI, so they can cause a spike even without added sugar. But how we each respond to food goes beyond the macronutrient composition of the food itself. You might respond well to bananas and have a big spike when you eat rice, while someone else may have the opposite response. Individual differences, such as the composition of our gut microbiome, how well we sleep, exposure to stress, physical activity, and our genetics can all contribute to those unique reactions. The more you know about how your body responds, the easier it becomes to make healthy choices. Why does Levels measure glucose and not insulin? Insulin is a hormone released by the pancreas that allows glucose to move from our blood into our cells, where it can be stored or converted to energy. When glucose is too high too frequently, we produce too much insulin.<br><br><br><br>Over time, that can lead to insulin resistance, a condition associated with serious chronic disorders including heart disease, cancer, stroke, dementia, and infertility. However, insulin cannot be tested continuously at home. Continuous glucose monitors (CGM) makes glucose simple to measure yourself, and since the body releases insulin in response to [https://www.google.co.uk/search?hl=en&gl=us&tbm=nws&q=glucose%20elevation&gs_l=news glucose elevation] in the blood, CGMs can help coach people to eat for fewer glucose spikes and therefore minimize excess insulin. What are normal levels of insulin and why don't we test it more? What is a healthy range for glucose levels? The International Diabetes Federation recommends that for people without diabetes, glucose levels should remain below 140mg/dL after meals and return to pre-meal levels within 2-3 hours. However, there are no standardized, universally accepted criteria for what "normal" or "optimal" 24-hour glucose values are for non-diabetic people wearing CGMs. Levels recommends maintaining glucose levels between 72-110 mg/dL, limiting post-meal glucose rises to no more than 30 mg/dL from pre-meal levels, and maintaining an average glucose of 100 mg/dL or lower.<br><br><br><br>We based these guidelines on observed blood-glucose levels in several studies of healthy, non-diabetic people wearing CGMs. Remember, your optimal glucose levels are specific to you-talk to your healthcare provider about your target range. What should your glucose levels be? What are some diet suggestions to keep my glucose low and stable? Many aspects of our diet impact our metabolic response, including the amount of carbohydrates in a food, whether carbs are paired with fat, protein, or fiber, the body’s micronutrient status (vitamins and minerals are key metabolic factors), microbiome composition, and exposure to metabolic disrupting environmental chemicals that can be present in our food and drinks. There are also many different diets that can support metabolically healthy eating, and a core Levels principle is recognizing that each of us reacts differently to different foods. TLDR: Eat a thoughtful, clean, unrefined diet filled with fiber, protein, healthy fats, and micronutrients to support metabolic health from multiple angles. Don’t eat carbohydrates alone.<br>