Blood sugar, or blood
glucose, is the main sugar found in your blood. It is your body’s primary
source of energy. It comes from the food you eat. Your body breaks down most of
that food into glucose and releases it into your bloodstream. When your blood
glucose goes up, it signals your pancreas to release insulin. Insulin is a
hormone that helps your cells take in glucose and use it for energy.
If your body does not
make enough insulin or cannot use it well, glucose builds up in your blood. This
can lead to high blood sugar, or hyperglylycemia, which can cause serious
health problems, such as diabetes, heart disease, stroke, kidney disease, nerve
damage, and eye problems.
Blood sugar levels
The blood sugar level,
blood sugar concentration, blood glucose level, or glycemia, is the measure of
glucose concentrated in the blood. The body tightly regulates blood glucose
levels as a part of metabolic homeostasis. Glucose levels are usually lowest in
the morning, before the first meal of the day, and rise after meals for an hour
or two by a few millimoles. Blood sugar levels outside the normal range may be
an indicator of a medical condition.
A persistently high
level is referred to as hyperglycemia; low levels are referred to as
hypoglycemia. Diabetes mellitus is characterized by persistent hyperglycemia
from any of several causes, and is the most prominent disease related to
failure of blood sugar regulation. There are different methods of testing and
measuring blood sugar levels. The
blood glucose target range for diabetics, according to the American Diabetes
Association, should be 5.0–7.2 mmol/l (90–130 mg/dL) before meals, and less
than 10 mmol/L (180 mg/dL) after meals (as measured by a blood glucose monitor).
Keeping track of your
blood sugar is a key part of diabetes management. Whether those glucose levels
are checked with a fingerstick meter or a continuous glucose monitor (CGM),
it’s an important part of daily life with this condition, along with the future
possibility of diabetes-related complications. But just what is considered
“normal” when it comes to blood sugar levels? Diabetes is different for
everyone, meaning that target goals will vary for each person and those goals
will depend on many different factors.
While this is an area to
consult with your doctor and diabetes care team about, the medical community
has guidance on what certain people should strive for in blood glucose levels.
The 2022 standards from the American Diabetes Association (ADA) are a set of
guidelines followed by many professionals in the diabetes field. This
chart details goals for specific groups of people with diabetes.
|
Group |
Before meals (fasting) |
After meals (post-prandial) |
Other |
|
Adults with type 1 diabetes |
80–130 mg/dL |
< 180 mg/dL (1 or 2 hours after) |
|
|
Adults with type 2 diabetes |
80–130mg/dL |
< 180 mg/dL and (1 or 2 hours after) |
|
|
Children with type 1 diabetes |
90-130 mg/dL |
90–150 mg/dL at bedtime/overnight |
|
|
Pregnant people (T1D, gestational diabetes) |
< 95 mg/dL |
140 mg/dL (1 hour after) |
120 mg/dL (2 hours after) |
|
65 or older |
80–180 mg/dL |
80–200 mg/dL for those in poorer health, assisted living, end of
life |
|
|
Without diabetes |
99 mg/dL or below |
140 mg/dL or below |
As
with all aspects of diabetes management, these guidelines are used as a
starting point by the medical community. One’s individual goals may vary, based
on your personal needs. Make sure to consult with your doctor and diabetes care
team to determine what may be best for you.
Low blood sugar
Low blood sugar (also
called hypoglycemia) has many causes, including missing a meal, taking too much
insulin, taking other diabetes medicines, exercising more than normal, and
drinking alcohol. Blood sugar below 70 mg/dL is considered low. Signs of low
blood sugar are different for everyone. Common symptoms include: shaking,
sweating, nervousness or anxiety, irritability or confusion, dizziness, hunger.
Know what your individual symptoms are so you can catch low blood sugar early and
treat it.
If you think you may
have low blood sugar, check it even if you don’t have symptoms. Low blood sugar
can be dangerous and should be treated as soon as possible. The best way to
treat low blood sugar is to eat or drink something that has about 15 grams of
fast-acting carbohydrate, such as glucose tablets, juice, soda, or candy. Check
your blood sugar again after 15 minutes and repeat the treatment if needed. Once
your blood sugar is back to normal, eat a snack or meal to prevent it from
dropping again.
High blood sugar
High blood sugar (also
called hyperglycemia) occurs when your body does not have enough insulin or
cannot use insulin properly. High blood sugar can be caused by eating too much,
being sick or stressed, skipping or taking the wrong dose of diabetes medicine,
or being less active than usual. High blood sugar can cause symptoms such as: increased
thirst, frequent urination, blurred vision, fatigue, headache, nausea, or dry
mouth. If left untreated, high blood sugar can lead to serious complications,
such as diabetic ketoacidosis (DKA) or hyperosmolar hyperglycemic state (HHS).
These are medical
emergencies that require immediate treatment. To prevent high blood sugar, you
should follow your diabetes care plan, which includes checking your blood sugar
regularly, taking your diabetes medicines as prescribed, eating healthy foods,
and being physically active. You
should also have a sick day plan and know what to do if your blood sugar is too
high.
One of the ways to
measure how well your diabetes is controlled is to do an A1C test. This is a
blood test that shows your average blood sugar level over the past 2 to 3
months. The A1C test measures the percentage of hemoglobin, a protein in your
red blood cells, that has glucose attached to it. The higher your blood sugar
levels, the more hemoglobin with glucose attached.
The A1C test result is
reported as a percentage. The higher the percentage, the higher your blood
sugar levels have been. A normal A1C level is below 5.7 percent. A level of 5.7
to 6.4 percent means you have prediabetes, and a level of 6.5 percent or higher
means you have diabetes. For most people with diabetes, the ADA recommends an
A1C of less than 7 percent.
Your doctor may have a
different goal for you, depending on your age, health, and other factors. You
should have an A1C test at least twice a year, or more often if your doctor
advises.
I hope this information
helps you understand more about blood sugar and how it affects your health.
Please remember that this is not a substitute for professional medical advice,
diagnosis, or treatment. Always seek the advice of your physician or other
qualified health provider with any questions you may have regarding your blood
sugar or diabetes.
Foods that can help you lower and control your blood sugar levels
There are many foods
that can help you lower and control your blood sugar levels. These foods have a
low glycemic index (GI), which means they do not cause a rapid rise in blood
glucose after you eat them. They also contain nutrients that can improve your
insulin sensitivity and reduce inflammation. Some examples of foods that do not
raise blood sugar and help control it are:
1. Avocados: These fruits are rich in
healthy fats and fiber, which can help you feel full and prevent overeating. Avocados
also have a very low GI of 10–30.
2. Fish with omega-3 fatty
acids: These
include salmon, trout, tuna, mackerel, and halibut. Omega-3 fatty acids can
lower triglycerides, improve blood pressure, and reduce inflammation. Fish is also a good source of protein, which can help
regulate your blood sugar levels.
3. Garlic: This herb has been shown to
lower fasting blood glucose and improve insulin sensitivity. Garlic also has
anti-inflammatory and antibacterial properties. You
can add more garlic to your meals or try a garlic spread as a substitute for
butter or salad dressing.
4. Sour cherries: These fruits contain
anthocyanins, which are antioxidants that can protect against type 2 diabetes
and obesity. Sour
cherries also have a low GI of 22 and are lower in sugar than many other fruits.
5. Vinegar: This condiment can help
lower the post-meal blood sugar spike by slowing down the digestion of
carbohydrates. Vinegar also has anti-glycemic and anti-obesity effects. You can use vinegar as a salad dressing or add it to soups,
sauces, or marinades.
6. Vegetables: Non-starchy vegetables,
such as broccoli, spinach, kale, cauliflower, carrots, and tomatoes, are low in
calories and carbohydrates, but high in fiber, vitamins, minerals, and
phytochemicals. They can help fill you up, lower your blood sugar, and prevent
oxidative stress. You
can eat them raw, cooked, or in salads, soups, or stir-fries.
7. Chia seeds: These seeds are high in
fiber, protein, omega-3 fatty acids, and antioxidants. They can help lower
blood sugar, cholesterol, and blood pressure. They also have a low GI of 1 and
can absorb water and form a gel-like substance in your stomach, which can
reduce your appetite and calorie intake. You
can add chia seeds to smoothies, oatmeal, yogurt, or baked goods.
8. Cacao: This is the raw form of
chocolate, which contains flavonoids, magnesium, and polyphenols. These
compounds can lower blood sugar, improve insulin sensitivity, and protect
against cardiovascular disease. Cacao also has a low GI of 10–40 and can boost
your mood and energy. You
can use cacao powder or nibs to make hot chocolate, smoothies, or desserts.
9. Berries: These include blueberries,
strawberries, raspberries, and blackberries. They are rich in antioxidants,
fiber, and vitamin C, which can lower blood sugar, inflammation, and oxidative
stress. They also have a low GI of 25–50 and are lower in sugar than many other
fruits. You
can eat them fresh, frozen, or dried, or add them to smoothies, salads, or
desserts.
10.
Nuts: These include almonds, walnuts, pistachios, and
cashews. They are high in healthy fats, protein, fiber, and minerals, which can
lower blood sugar, cholesterol, and blood pressure. They also have a low GI of
15–25 and can increase satiety and metabolism. You
can eat them as a snack, or add them to salads, oatmeal, or baked goods.
11.
Whole grains: These include oats, barley,
quinoa, buckwheat, and brown rice. They are high in fiber, protein, and
phytochemicals, which can lower blood sugar, cholesterol, and inflammation.
They also have a low to medium GI of 40–60 and can provide sustained energy and
prevent hunger. You
can eat them as breakfast cereals, or use them to make bread, pasta, or pilaf.
12.
Eggs: These are a complete source of protein, which can
help regulate your blood sugar levels and preserve your muscle mass. Eggs also
contain choline, which is important for brain and liver health. They have a
very low GI of 0 and can keep you full for a long time. You
can eat them boiled, scrambled, poached, or in omelets.
These are some of the
foods that do not raise blood sugar and help control it. However, you should
also pay attention to the portion size, cooking method, and combination of
foods that you eat. For example, you should avoid adding too much sugar, salt,
or fat to your foods, and balance your carbohydrate intake with protein and
fat. You should also consult your doctor or dietitian for a personalized meal
plan that suits your needs and preferences.
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