Why You Should Improve Your Glucose Levels (Even If You Don’t Have Diabetes)

Summary

Biochemist Jesse Chesp argues that glucose levels matter long before diabetes appears, urging prevention rather than waiting for diagnosis. She explains fasting glucose thresholds (ADA: <100 mg/dL; ideal likely <85 mg/dL) and cites multiple large studies linking higher ‘normal’ fasting glucose and glucose variability to heart disease, mortality, Alzheimer’s risk, and future diabetes — even from childhood. Post-meal glucose spikes also harm vascular, immune, metabolic, and mental health. Jesse recommends monitoring fasting glucose/insulin, reducing spikes through diet and movement, and offers 10 practical “glucose hacks,” a one-page blood-test guide, and an anti-spike supplement resource.

Takeaways

• 😀 Glucose levels matter even if you don't have diabetes. Prevention of health issues like heart disease, Alzheimer's, and diabetes should be a top priority.
• 😀 Fasting glucose levels should be measured regularly (at least once a year) to detect early signs of pre-diabetes or diabetes.
• 😀 The optimal fasting glucose level for overall health is likely under 85 mg/dL, not just below 100 mg/dL, to reduce risks of heart disease and early death.
• 😀 Studies show that high fasting glucose levels, even within the 'normal' range, are linked to higher risks of cardiovascular diseases and mortality.
• 😀 Preventing high glucose levels early on can lower the risk of developing diabetes and other chronic conditions later in life, including in childhood.
• 😀 Glucose spikes after meals, even in those without diabetes, can cause oxidative stress, inflammation, and other harmful effects on the body.
• 😀 Reducing glucose spikes can be achieved by managing sugar intake, eating a savory breakfast, and consuming sugar at the end of meals.
• 😀 Managing glucose spikes helps reduce cravings, hunger, menopause symptoms, and even improves immune function.
• 😀 Research links high glucose variability (spikes and drops) to increased risks of heart disease, mental health issues, and overall mortality.
• 😀 Incorporating simple lifestyle changes, such as reducing sugar, eating more vegetables, and moving more, can immediately improve energy, mood, and overall well-being.

Q & A

Why should we care about our glucose levels even if we don't have diabetes?

Even if you don't have diabetes, managing your glucose levels is crucial for preventing long-term health issues like heart disease, obesity, and even Alzheimer's. Research shows that high glucose levels and spikes can cause oxidative stress, inflammation, and damage to your cells, which may lead to chronic conditions later in life.

What is the ideal fasting glucose level to maintain optimal health?

The ideal fasting glucose level for optimal health is generally considered to be below 85 mg/dL. Studies show that staying below this threshold reduces the risk of heart disease, overall mortality, and developing type 2 diabetes.

Why is prevention important when it comes to glucose levels?

Prevention is important because once your glucose levels become elevated, it can lead to pre-diabetes or diabetes. Preventing the increase in glucose levels, especially in the 'normal' range, is key to maintaining long-term health and avoiding chronic diseases.

What does the study on children and fasting glucose levels tell us about long-term health risks?

The study following 2,000 children for 20 years found that those with higher fasting glucose levels, even within the normal range (above 86 mg/dL), were more likely to develop pre-diabetes and type 2 diabetes as adults. This highlights the importance of monitoring glucose levels from a young age to prevent future health issues.

How does glucose variability impact heart health?

Glucose variability, or the fluctuation in glucose levels, is linked to an increased risk of heart disease. Studies show that greater glucose variability, even in individuals without diabetes, can damage blood vessels and contribute to cardiovascular problems.

What role do glucose spikes play in our overall health?

Glucose spikes, which occur when blood sugar levels rise sharply after eating, can lead to inflammation, oxidative stress, and insulin release. These spikes, even in healthy individuals, can contribute to long-term health issues like cardiovascular disease, diabetes, and even cognitive decline.

What impact do glucose spikes have on hunger and cravings?

After a glucose spike, blood sugar levels often drop quickly, leading to increased hunger and cravings. This cycle can make it harder to manage your appetite and can contribute to overeating and poor dietary choices.

How do glucose spikes affect menopause symptoms?

Research suggests that a high glycemic diet, which causes frequent glucose spikes, may exacerbate menopause symptoms. Reducing glucose spikes can potentially help alleviate some of these symptoms and improve quality of life during this phase.

What is the link between glucose spikes and mental health?

Glucose spikes, especially from high glycemic foods, are linked to mental health disturbances such as depression and anxiety. Managing glucose levels can help stabilize mood and improve overall mental health.

What are some simple steps to reduce glucose spikes in our daily diet?

To reduce glucose spikes, focus on eating less sugar, consuming more vegetables, and balancing your meals with protein and fiber. Additionally, consuming carbs at the end of a meal instead of the beginning and engaging in physical activity can help manage glucose levels more effectively.