Blood Sugar Control On Keto: Is 66 Normal?

Blood sugar, or blood glucose, is a primary marker for determining diabetes risk. The higher your blood sugar, the higher your risk factors. However, blood sugar is not just a marker for diabetes. As blood-glucose levels rise, so does the risk for many other life-threatening conditions, most notably heart disease.

The best way to mitigate your risk is to keep your blood sugar levels at a normal range. The answer to what is a normal blood sugar level is controversial. The American Diabetes Association (ADA) delineates certain levels as “normal blood sugar levels,” but the ADA’s “normal” may not mean “optimal.”

According to the Mayo Clinic, a fasting blood sugar level under 100 milligrams per deciliter is healthy. Your blood sugar following food (even ingesting pure sugar) should not exceed 125 milligrams per deciliter, as this is a sign of prediabetes.

If you are on a ketogenic diet, your blood sugar is regulated thanks to such a low daily carbohydrate intake. However, there is no magic number for blood ketone levels.

If you are testing your blood sugar, it is important to remember that your blood sugar level, like your weight, is just a number. Panicking when your fasting blood sugar is 102 mg/dL (5.7 mmol/L) one morning adds extra stress to your day, which isn’t beneficial to your health!

What is blood glucose?

Blood glucose, also called blood sugar, is a primary marker for determining diabetes risk. The higher your blood sugar, the higher your risk factors. However, blood sugar is not just a marker for diabetes. As blood-glucose levels rise, so does the risk for many other life-threatening conditions, most notably heart disease.

Glucose is a type of sugar you get from the food you eat, and your body uses it for energy. As it travels through your bloodstream to your cells, it's called blood glucose or blood sugar. Glucose is a simple sugar that cells in the body can easily use to power themselves. It is the body's main source of energy.

The body breaks down other carbohydrates into glucose for energy, storing any excess glucose it does not need. For balance, people need enough glucose to fuel cells, but not so much that there are consistently high amounts in the bloodstream. Blood glucose monitoring gives people insight into the amount of sugar that the blood is transporting at that time.

Typically, a person's fasting blood glucose level should be below 99 milligrams per deciliter (mg/dL). Keeping blood glucose levels within a healthy range can reduce the risk of diabetes and heart disease.

Why is blood glucose testing important?

Blood glucose testing is important for several reasons. Firstly, it helps to monitor and manage diabetes, a chronic disease that affects the body's ability to regulate blood sugar levels. Testing can help identify hyperglycemia (high blood sugar) or hypoglycemia (low blood sugar), both of which can have significant health impacts. For people with diabetes, blood glucose testing is a way to assess how well their condition is being managed and to make necessary adjustments to their treatment plan. Additionally, blood glucose testing can provide insights into one's metabolic health and insulin resistance, which are risk factors for various diseases, including Type 2 Diabetes, heart disease, cancer, and Alzheimer's. Testing can also help individuals understand their body's response to specific foods and make more informed dietary choices to maintain optimal health. Furthermore, blood glucose testing is a tool for those following a keto diet, as it can indicate whether their blood sugar levels are within a healthy range and if they are in a state of ketosis. Overall, blood glucose testing is a valuable tool for preventing and managing health conditions, especially for those at risk of or living with diabetes.

How to measure blood glucose

To measure your blood glucose levels, you can use a blood glucose meter. This involves pricking your finger and placing a drop of blood on a test strip, which is then inserted into the meter. The meter will then display your blood glucose level. You can also use a continuous glucose monitor (CGM) to measure your blood glucose levels.

• Wash your hands.
• Insert a test strip into the meter.
• Use a lancing device to prick the side of your fingertip to get a drop of blood.
• Touch and hold the edge of the test strip to the drop of blood.
• Your blood glucose level will appear on the meter's display.

It is important to note that different meters may have slightly different instructions, so always refer to the user manual for specific instructions. Additionally, blood glucose levels should be measured whenever a patient with diabetes is feeling unwell. For newly diagnosed diabetes patients, more frequent measurements are needed until blood glucose levels stabilise.

There are also alternative tests to measure blood glucose levels, which can be administered in a lab:

• Hemoglobin A1c (HbA1c): This test provides a rough estimate of the average blood glucose level over the past 2-3 months by measuring the amount of sugar stored in red blood cells.
• OGTT (oral glucose tolerance test): This test involves ingesting a sugary solution and measuring its impact on blood sugar levels.
• Fasting blood glucose: This measures your blood glucose level after an overnight fast of around 12 hours.
• Postprandial blood glucose: This measures your blood glucose level after a meal, typically peaking 1 to 1.5 hours after eating.

What is a normal blood sugar level?

Blood sugar, or blood glucose, is the amount of sugar (glucose) circulating in your blood. Your blood sugar level will rise and fall in response to eating food. This is a normal process, but how high your blood sugar spikes can depend on the food you eat. For example, a high-carb meal will cause a bigger spike in blood glucose than a low-carb, high-fat meal.

Higher than normal blood glucose levels can cause damage to the body, increasing the risk of diabetes and heart disease. Doctors use a blood glucose test to diagnose type 2 diabetes.

According to the American Diabetes Association (ADA), a normal fasting blood glucose level is under 100 mg/dL (5.6 mmol/L). A fasting blood glucose level of 100 to 125 mg/dL (5.6 to 6.9 mmol/L) indicates prediabetes, while a level of 126 mg/dL (7 mmol/L) or higher usually means you have diabetes.

However, it's important to note that the ADA's definition of "normal" may not be the same as "optimal". For example, a large observational study found that people with fasting blood glucose levels from 95 to 99 mg/dL (5.3 to 5.5 mmol/L)—which are within the normal range—were 2.33 times more likely to develop diabetes than those with levels below 85 mg/dL (4.7 mmol/L).

Optimal fasting blood sugar levels are likely between 70 mg/dL and 85 mg/dL (3.9 and 4.7 mmol/L). Higher levels increase the risk of diabetes, while lower levels may indicate a dangerous state called hypoglycemia.

You can test your blood sugar level with a blood glucose monitor, which is easy to find and relatively affordable. Unless you're trying to test how your body responds to specific things (like a certain sweetener), it's generally recommended to measure your blood sugar at the same time each day to ensure your body is always in a similarly fasted state.

In addition to the food you eat, several other factors can impact your blood sugar level. For example, lack of exercise or activity can cause spikes in blood sugar. On the other hand, alcohol can lower blood sugar.

There are several strategies you can use to keep your blood sugar within a healthy range:

• Exercise: Physical activity increases insulin sensitivity, which is the opposite of insulin resistance. Both endurance exercise and weight training have been shown to have positive effects.
• Fasting: Not eating is the most effective way to lower blood glucose and insulin levels. Start with 16-hour intermittent fasts and work your way up as you feel comfortable.
• Keto diet: The ketogenic diet limits carbs, which helps minimise the blood sugar response as carbs are essentially sugar.
• Sleep: Sleep is crucial for insulin function, so make sure to prioritise it.
• Spices and supplements: Spices like turmeric and cinnamon, or supplements like berberine, can help limit your blood sugar response.

What to do if your blood sugar levels are higher or lower than normal?

Blood glucose (also called blood sugar) is a primary marker for determining diabetes risk. The higher your blood sugar, the higher your risk factors. But blood sugar is not just a marker for diabetes. As blood-glucose levels rise, so does the risk for many other life-threatening conditions, most notably heart disease.

According to the American Diabetes Association (ADA), a normal blood sugar level is when your fasting blood glucose is under 100 mg/dL (5.6 mmol/L). However, this may not be optimal, and it is best to keep your blood sugar levels within a healthy range.

If you have hyperglycemia (high blood sugar), it is important to treat it as soon as possible to prevent it from becoming severe and life-threatening. Untreated hyperglycemia can lead to complications such as nerve damage, eye disease, kidney damage, and even death.

To treat hyperglycemia, you can:

• Take your prescribed medications as instructed by your healthcare provider.
• Follow your healthcare provider's instructions about food and exercise.
• Check your blood sugar levels regularly and adjust your diabetes management plan accordingly.
• Always have snacks on hand that can quickly raise your blood sugar, such as glucose tablets or juice boxes.
• Educate your loved ones about hyperglycemia and how they can help you if you experience an episode.
• Carry a glucagon injection kit and medical ID with you in case of emergencies.
• Consult your diabetes care team for advice and support.

Hypoglycemia (low blood sugar) is less common in people without diabetes, but it can still occur. It is important to treat hypoglycemia promptly by consuming carbohydrates to raise your blood sugar. Untreated severe hypoglycemia can be life-threatening.

To treat hypoglycemia, you can:

• Consume fast-acting carbohydrates, such as glucose tablets or juice, to quickly raise your blood sugar.
• Check your blood sugar after 15 minutes and repeat the treatment if your levels are still below 70 mg/dL.
• Once your symptoms improve and your blood sugar is above 70 mg/dL, eat something more substantial to maintain your blood sugar levels.
• If someone is experiencing severe hypoglycemia and becomes unconscious, do not give them food or drink as they may choke. Instead, put them in the recovery position and administer a glucagon injection if available.
• Consult your healthcare provider if you experience frequent hypoglycemia, especially if you do not have diabetes.

It is important to maintain blood sugar levels within a healthy range to reduce the risk of diabetes and other health complications. Regular monitoring and management of blood sugar levels, in consultation with a healthcare professional, can help prevent hyperglycemia and hypoglycemia.

Frequently asked questions