Should be everything nice, right? Not really. As part of my integrative care appointment, I went through a series of blood panels to give insight into various levels in my body such as magnesium, Vitamin D, B12, and glucose. To my surprise, everything was in range except for my glucose. I have never had high glucose levels before and for someone who has been eating like a saint for the past two months, this number was bothersome to me.
Now I understand that glucose alone can be misleading as it measures the amount in your blood in that current time with fasting for 8+ hours. Normal ranges are below, and higher results can also be driven by stress or infection. My glucose number was 99 which is 1 point below the prediabetic range.
- Normal: 70–99 mg/dL
- Prediabetes: 100–125 mg/dL
- Diabetes: 126 mg/dL or higher
To better understand this number, you must look at it in combination with the HA1C results which measure the average blood sugar over the past 2-3 months by looking at how much sugar is stuck to red blood cells. My number was 5.6, which again, is just on the edge of the optimal range.
- Normal: Below 5.7%
- Prediabetes: 5.7–6.4%
- Diabetes: 6.5% or higher
You can look further at the Insulin Total number which indicates how much insulin your pancreas is producing at the time of the test to assess insulin resistance which can be a prewarning for diabetes or metabolic syndrome. My score was 9.9 which does fall in optimal range.
Would a doctor be concerned with these numbers collaboratively at this time? Likely not, but it does warrant action to understand and mitigate these numbers before they do become a concern. I did find out that two of my close friends have almost the same profile in bloodwork, so I dug a bit deeper into how this can be managed since glucose is a cancer feeder. The goal here is to improve insulin sensitivity and reduce blood sugar spikes, especially after meals. So how do you do this?
Diet:
I have cut out any processed sugar from my diet, but I did find that some fruits have high glucose content such as grapes or cherries, so be sure to eat those sorts of foods in moderation. Stick to low-glycemic foods such as non-starchy vegetables (broccoli, spinach), berries, nuts legumes and quinoa. Lean protein is a must along with healthy fats from avocados, olive oil, nuts, and seeds. High fiber foods are also a plus. Avoid large portions of rice, pasta, or potatoes. The trick with diet is to eat proteins and fats from your plate first, then carbs. This approach blunts glucose spikes. A tablespoon of apple cider vinegar in water prior to a meal can also help reduce post meal glucose.
Exercise:
This one is critical for any level of optimal health, but muscle consumes glucose for fuel. Post meal movement can dramatically lower glucose spikes. Cardio and strength training keep weight in optimal range and help burn up excess glucose. Pushing to 75-80% muscle failure and incorporating HIIT exercises is impactful.
Stress and Sleep:
Cortisol can be a big driver of elevated glucose. Anyone going through treatment can be at a sustained stress level. Meditation, yoga, breath work and journaling can help channel some of this pent-up anxiety. Sleep deprivation directly correlates to insulin resistance. Get your Z’s folks!
Supplements:
There are some indications that the following supplements can help. As always, discuss these with your doctor before taking them.
- Berberine: Mimics metformin, helps reduce glucose and A1c
- Magnesium: Deficiency can be linked to insulin resistance
- Omega-3s (Fish oil): Anti-inflammatory; may improve insulin sensitivity
- Cinnamon (Ceylon): May help reduce post-meal blood sugar
Again, before you get alarmed over a glucose test result, be sure you have the complete picture. This is a key metabolic parameter that all of us should be tracking regularly. As I have said before, I have always considered myself to be healthy, but you never know what is lurking in your body. Prevention is everything before these issues become lifelong problems.
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