Fluctuations in blood sugar levels, even when within a healthy range, can pose significant health risks, particularly for those with diabetes. Sophie Bertrand, a nutritionist affiliated with Lingo—the innovative glucose biosensor and app developed by Abbott, a leader in diabetes technology—shared her insights with the Express on maintaining stable blood sugar levels.
Bertrand stated, “Research indicates that maintaining healthy glucose levels supports heart health. It is crucial to keep glucose within the range of approximately 3.9–7.8 mmol/L. When glucose levels rise and remain elevated, there is an increased cardiovascular risk, even before a type 2 diabetes diagnosis is made.”
She emphasized the importance of understanding prediabetes, noting, “In the UK, nearly 10% of the population unknowingly lives with prediabetes. Awareness is critical at this stage because elevated glucose can already contribute to long-term cardiometabolic issues, including heart disease, highlighting the need for early lifestyle interventions.”
Prediabetes, often referred to as borderline diabetes, is a condition where blood sugar levels are higher than normal but have not yet reached the threshold for type 2 diabetes.
This period presents an opportunity for individuals to implement lifestyle changes that can reduce their blood sugar levels to a normal range, below 42 mmol/mol, potentially preventing the progression to type 2 diabetes.
This can be a window of opportunity when lifestyle changes can bring measurements back down to a normal level, below 42 mmol/mol.
When it comes to dietary choices, Sophie said the focus should not be on just cutting saturated fat. “It’s also about keeping glucose levels steady and reducing inflammation through everyday food choices,” she explained.
“One of the simplest and most affordable foods to add is oats. They’re rich in beta-glucan, a soluble fibre that helps lower LDL cholesterol while also supporting steadier glucose responses after meals.
“Pair your oats with nuts and seeds to add protein and healthy fats, helping to keep glucose levels more stable.”
Keeping blood sugar levels steadier protects against the development of insulin resistance. And avoiding spikes can help you avoid the feeling of a “crash”, which often leads to tiredness, irritability and cravings.
Sophie added: “The goal is to keep glucose levels more stable, more often within a healthy range.
“Because when glucose levels spike frequently or remain elevated, they can contribute to inflammation and damage to blood vessels over time.”
