What is a good fasting glucose if I do not have diabetes?

Many guidelines define normal fasting glucose as under 100 mg/dL, but some research discussed in the video suggests risk may be lower in the lower end of normal, often under about 85 mg/dL. The best target for you depends on your overall risk factors and should be discussed with your clinician.

Can people without diabetes still get big glucose spikes?

Yes. Continuous glucose monitoring studies have shown that some people without diabetes can spike into higher ranges after common foods like breakfast cereal. This is one reason the video emphasizes glucose variability, not only fasting glucose.

Is glucose variability really linked to health risks?

Research in large cohorts has found associations between higher visit-to-visit glycemic variability and higher risk of cardiovascular events and all-cause mortality, even in people without diabetes. These studies are observational, but they support the idea that frequent large swings may be worth addressing.

What is the easiest way to reduce glucose spikes?

A common first step is switching from a sweet breakfast to a savory, protein-and-fiber-containing breakfast. Another simple strategy is eating sweets at the end of a meal rather than alone between meals.

Should I use a continuous glucose monitor if I am healthy?

A CGM can help identify personal spike triggers, but it is not necessary for everyone and can increase anxiety in some people. If you are curious, consider using one for a short, goal-based period and review results with a clinician or qualified professional.

Why Glucose Matters Even Without Diabetes

The frustration, “My labs are normal, so why care?”

You get your bloodwork back. Your fasting glucose is under 100 mg/dL. Someone shrugs and says, “You do not have diabetes, so you do not need to think about glucose.”

This viewpoint pushes back hard on that idea.

The framing is blunt: ignoring glucose until it crosses a diagnostic line is like ignoring toothbrushing until you have cavities. The whole point is prevention, keeping a “fine” number from quietly drifting into a problem.

That prevention lens matters because the scale of dysglycemia is huge. Globally, diabetes and prediabetes affect a very large and growing share of adults, and the video’s argument is that waiting for a label (prediabetes, diabetes) is a late stage strategy.

Did you know? Over 1 billion people worldwide are living with type 2 diabetes or prediabetes, and the number continues to rise. This is why prevention is not a niche concern, it is mainstream health maintenance.

There is also a nuance that often gets lost in quick clinic conversations. “Normal” is a broad range. And within that range, risk does not necessarily stay flat.

Fasting glucose, “normal” vs “optimal”

Fasting glucose is the number most people know because it is common on annual labs. Many guidelines define prediabetes as fasting glucose at or above 100 mg/dL, and type 2 diabetes as fasting glucose at or above 126 mg/dL.

But the unique perspective here is that “under 100” may not be the most useful target if your goal is thriving, not just avoiding a diagnosis.

The discussion highlights an “optimal” zone, often framed as under about 85 mg/dL (about 4.7 mmol/L). The point is not that 86 mg/dL is a crisis. The point is that risk appears to start creeping up well before 100 mg/dL in multiple datasets.

What the research shows about fasting glucose and cardiovascular risk

Large observational studies have linked higher fasting glucose, even within the non-diabetic range, to higher cardiovascular risk.

One example discussed is a very large Korean cohort examining fasting glucose and incident atherosclerotic cardiovascular disease. The key takeaway from that type of work is that risk appeared lower in people with fasting glucose below roughly 90 mg/dL, and it rose as fasting glucose increased above that level. You can explore the broader topic of fasting glucose and cardiovascular risk through resources like the American Heart Association’s overview of blood glucose and heart disease connections (AHA: diabetes and heart disease). Trusted Source

Another long follow-up study in non-diabetic men reported higher cardiovascular mortality in those with higher fasting glucose within the normal range, with a threshold discussed around the mid 80s mg/dL. This is the crux of the “optimal under 85” argument.

What the research shows: In long-term cohorts, higher fasting glucose within the normal range has been associated with higher cardiovascular mortality compared with lower-normal fasting glucose. Associations do not prove causation, but they can inform prevention targets.

Fasting glucose in childhood and risk later

A particularly compelling edge case is childhood.

The video highlights research following children from around age 10 into adulthood. Kids with fasting glucose in the higher part of normal (around the mid to high 80s mg/dL) were more likely to develop prediabetes and diabetes later. The practical implication is straightforward: metabolic drift can start early, and “normal” at one time point does not guarantee “safe forever.”

That does not mean children should be put on restrictive diets without professional guidance. It does mean family-level habits around sugary breakfasts, ultra-processed snacks, and sedentary routines can matter long before anyone meets criteria for a diagnosis.

Important: If you are considering changes for a child, or if a child has symptoms like excessive thirst, frequent urination, unexplained weight loss, or fatigue, involve a pediatric clinician promptly.

Why higher glucose can be harmful, the mechanism map

The argument is not only statistical. It is also mechanistic.

Higher glucose exposure, whether as a higher fasting baseline or repeated spikes, may stress the body through several overlapping pathways: oxidation, inflammation, insulin release, and glycation.

Here is what that means in plain language.

Oxidation (oxidative stress): When glucose rises and falls sharply, cells can generate more reactive oxygen species. Over time, oxidative stress can damage tissues and is implicated in vascular dysfunction.

Inflammation: Glucose dysregulation often travels with inflammatory signaling. Chronic low-grade inflammation is a common thread in cardiometabolic disease.

Insulin release: Bigger spikes generally require bigger insulin responses. Frequent high insulin exposure can be a marker of insulin resistance, and may precede changes in fasting glucose.

Glycation: Glucose can bind to proteins and form advanced glycation end products (AGEs). These compounds can affect tissue structure and function over time.

This is why the perspective emphasizes prevention, even before diabetes.

A note on brain health and “type 3 diabetes” framing

The video also points to an increasingly discussed idea: metabolic health and brain health are connected. Some researchers have explored insulin resistance and impaired glucose metabolism in the brain as contributors to Alzheimer’s disease, sometimes informally referred to as “type 3 diabetes.” An overview of this concept is discussed in reviews like “Alzheimer’s disease is type 3 diabetes” (review overview). Trusted Source

The practical takeaway is not that fasting glucose alone determines dementia risk. It is that midlife metabolic health is one potentially modifiable piece of a much bigger puzzle.

Glucose spikes in non-diabetics, bigger than you think

A common assumption is that if you do not have diabetes, your after-meal glucose rises are small and harmless.

This view challenges that assumption.

Continuous glucose monitoring research has shown that many people without diabetes can spike into ranges once assumed to be “diabetic only” after common foods, including something as ordinary as breakfast cereal. The study often cited in this space is “glucotypes reveal new patterns of glucose dysregulation,” which helped popularize the idea that individuals can have very different glucose responses to the same meal.

That matters because it shifts the target from only fasting glucose to glucose variability, the repeated up and down pattern across the day.

Pro Tip: If you want one simple experiment, swap a sweet breakfast for a savory one for 7 days. Many people notice fewer mid-morning cravings, even without tracking numbers.

Why variability may matter for blood vessels

Endothelial cells line your blood vessels. They help regulate blood flow and vascular tone.

Research suggests that oscillating glucose may be more damaging to endothelial function than a steady average glucose, likely due to oxidative stress signaling. This is one reason variability is treated as a risk signal, not just the average.

Another large dataset approach, such as analyses of visit-to-visit glycemic variability, has linked higher variability to higher risk of cardiovascular events and all-cause mortality even among people without diabetes.

This does not mean a single spike after birthday cake is “dangerous.” It does mean that if spikes are frequent and large, it may be worth adjusting the patterns that create them.

Beyond diabetes, cravings, menopause sleep, immunity, mood

The video’s emphasis is not only long-term disease risk. It is also day-to-day quality of life.

Glucose swings can feel like a lived experience: energy peaks, crashes, irritability, snack urges, and brain fog.

Cravings and hunger after dips

One study highlighted in the discussion connects post-meal glucose dips with appetite and energy intake in healthy individuals. The idea is that a sharp rise followed by a sharp drop can signal the brain to seek more food.

If you have ever felt hungry again one or two hours after a sweet breakfast, this mechanism is one plausible explanation.

Menopause symptoms and sleep

The conversation also points to research from the Women’s Health Initiative linking higher glycemic index or glycemic load diets with insomnia risk. Not everyone in menopause will respond the same way, but it is a useful edge case: glucose patterns can interact with sleep, and sleep can in turn affect appetite hormones and insulin sensitivity.

If sleep is already fragile, reducing late-day sugar spikes may be a reasonable experiment to discuss with a clinician.

Immune function after big swings

Another striking point raised is that short-term hypoglycemia after a spike (a dip) may temporarily alter aspects of the innate immune response. The immune system is complex, and single studies do not settle the question, but the broader theme is consistent: extreme swings are a stressor.

Mood and depression risk

The Women’s Health Initiative analyses have also reported associations between high glycemic index diets and depression risk. Nutrition and mental health are multifactorial, and no one food pattern explains depression. Still, if stabilizing glucose helps stabilize energy and cravings, it may indirectly support mood for some people.

What the research shows: Large cohort analyses have found associations between higher glycemic index diets and outcomes like insomnia and depressive symptoms in some populations. Associations are not destiny, but they can guide practical experiments.

How to monitor glucose without overdoing it

You do not need to become your own endocrinologist.

The approach in the video is pragmatic: know your baseline, then reduce the patterns that push it upward.

Here are common ways people learn about glucose status, with a clinician’s help.

Fasting glucose (annual or periodic labs). This is the familiar number. It is useful for trend tracking over years.

HbA1c. This reflects average glucose exposure over roughly 2 to 3 months. It is often used to screen for prediabetes and diabetes. You can read general screening guidance from the American Diabetes AssociationTrusted Source.

Fasting insulin. The video argues this can rise years before fasting glucose rises, acting as an earlier warning sign. Not every clinician orders it routinely, and interpretation varies, but it can be part of a broader metabolic picture.

Continuous glucose monitor (CGM). This can reveal patterns and triggers for spikes. It can also increase anxiety in some people, so it is best used with clear goals and a limited timeframe.

Important: If you have a history of eating disorders, significant anxiety, or compulsive tracking behaviors, glucose monitoring tools can sometimes worsen symptoms. Consider discussing risks and benefits with a clinician before using a CGM.

Expert Q&A

Q: If my fasting glucose is 96 mg/dL, should I panic?

A: No. A single fasting glucose value in the 90s can reflect sleep, stress, illness, recent alcohol intake, or lab variation. The more useful question is whether the number is trending upward over time and whether your meals are producing frequent large spikes.

If you are concerned, consider repeating labs, checking HbA1c, and discussing additional markers like fasting insulin with your clinician, especially if you have a family history of type 2 diabetes or cardiovascular disease.

Jesse Chesp, biochemist (Glucose Goddess)

Practical ways to reduce spikes (a mostly-bullets playbook)

This viewpoint is not about perfection. It is about changing the inputs that most reliably create large spikes: high sugar load, refined starches, and eating carbs alone on an empty stomach.

Below is a mostly-bullets playbook that matches the practical tone of the video, plus a few evidence-aligned guidelines.

Start the day with a savory breakfast instead of a sweet one. The core idea is to avoid a large sugar and refined starch hit first thing, which can set up a spike and a later crash. Options might include eggs with vegetables, plain Greek yogurt with nuts, or tofu scramble. If you prefer cereal, consider adding protein and fiber (for example, nuts, seeds, unsweetened yogurt) to blunt the rise.

If you eat something sweet, have it at the end of a meal rather than alone. Eating sugar “naked” (between meals) tends to absorb faster. Ending a meal with dessert after protein, fat, and fiber can slow gastric emptying and glucose absorption, often reducing the spike.

Prioritize fiber-rich foods early in the meal. A simple pattern is vegetables first, then protein and fat, then starches and sweets. This is not magic, it is physiology. Fiber can slow carbohydrate absorption and reduce peak glucose.

Reduce the total sugar load, especially “free sugars.” The World Health Organization recommends limiting free sugars to less than 10 percent of total energy, with additional benefits suggested below 5 percent (WHO guideline on sugarsTrusted Source). This aligns with the video’s emphasis that we have a global sugar problem.

Be cautious with “healthy-looking” refined carbs. Breakfast cereal is the example used, but the broader category includes white bread, pastries, many snack bars, and some gluten-free baked goods that are still starch-heavy. The label “whole grain” does not always mean low-spike, portion size and processing matter.

Add movement after meals. Even a short walk can help muscles take up glucose without requiring as much insulin. You do not need an intense workout. Consistency matters more than intensity for many people.

Consider your personal edge cases: sleep, stress, and timing. Poor sleep and high stress can increase insulin resistance and raise glucose levels. Late-night high-carb meals may also worsen next-morning fasting glucose for some people.

Use supplements cautiously and discuss with a clinician. The video mentions an “anti-spike” supplement containing mulberry leaf extract and eriocitrin (from lemon), with claims of reducing post-meal glucose and insulin spikes and modestly lowering fasting glucose in some trials. If you are pregnant, breastfeeding, taking glucose-lowering medication, or have liver or kidney disease, it is especially important to consult your clinician before trying glucose-targeting supplements.

»MORE: If you want a simple one-page tracking idea, create your own “spike journal” for 14 days. Write down your breakfast, your mid-morning energy, and whether you craved snacks. You may notice patterns without measuring a single number.

A simple 3-step starter plan

Pick one meal to de-spike first. Breakfast is often the easiest win because many common breakfasts are sugar-forward.

Change the order, not just the food. Try vegetables or protein first, then carbs. For dessert, keep it as part of the meal.

Add a 10-minute walk after your highest-carb meal. This is one of the most accessible ways to support post-meal glucose handling.

Key Takeaways

Prevention is the point. This perspective treats “do not worry unless you have diabetes” as too late, like skipping toothbrushing until cavities appear.

Normal is not always optimal. Evidence discussed suggests lower-normal fasting glucose (often under about 85 mg/dL) may be associated with lower cardiovascular and overall risk than higher-normal values.

Spikes can happen without diabetes. CGM research indicates many non-diabetic people can experience large post-meal spikes, and higher glucose variability has been linked to worse outcomes in cohorts.

Mechanisms matter. Oxidation, inflammation, insulin release, and glycation are plausible pathways by which higher glucose exposure may affect vessels, brain health, and symptoms.

Start with practical patterns. Savory breakfasts, sweets after meals, more fiber, and light post-meal movement are straightforward levers to test with your clinician’s guidance if needed.

Why Glucose Matters Even Without Diabetes

Summary

🎯 Key Takeaways