Monitoring your blood sugar levels is essential for proper health management.
In this article, learn how to interpret your results and understand the reference ranges to avoid prediabetes or diabetes.
Contents
- 1 What is blood sugar?
- 2 What is a normal blood sugar level?
- 3 When do we talk about Prediabetes?
- 4 At what blood sugar level is one considered diabetic?
- 5 What is the HbA1c test?
- 6 Why is my blood sugar higher in the morning?
- 7 How does blood sugar change with age?
- 8 How often should you check your blood sugar?
- 9 What are the right actions for accurate measurement?
- 10 What should you do if your blood sugar is abnormal?
- 11 How to maintain optimal blood sugar levels?
- 12 How to lower blood sugar
- 13 FAQ: Frequently asked questions about blood sugar
What is blood sugar?
Blood sugar refers to the amount of glucose present in the blood, a vital energy source for the body.
It is measured through a blood test or using a glucometer.
The results are expressed in millimoles per liter (mmol/L) or grams per liter (g/L).
What is a normal blood sugar level?
A normal blood sugar level varies throughout the day:
- Fasting: between 3.8 and 5.6 mmol/L (or 0.70 to 1.00 g/L)
- Two hours after a meal: less than 7.8 mmol/L (or less than 1.40 g/L)
A normal blood sugar level indicates good metabolic control.
When do we talk about Prediabetes?
Prediabetes indicates impaired glucose tolerance and can progress to type 2 diabetes.
- Fasting: blood sugar between 5.6 and 6.9 mmol/L (or 1.00 to 1.25 g/L)
- Two hours after a meal: between 7.8 and 11 mmol/L (or 1.40 to 1.99 g/L)
This stage requires special attention to prevent further health deterioration.
At what blood sugar level is one considered diabetic?
A diagnosis of diabetes is made when blood sugar exceeds the following thresholds:
- Fasting: higher than 7 mmol/L (or 1.26 g/L)
- Two hours after a meal: higher than 11 mmol/L (or 2.00 g/L)
These levels require medical follow-up and lifestyle adjustments.
What is the HbA1c test?
The glycated hemoglobin (HbA1c) test assesses your average blood sugar level over the past two to three months.
- Normal results: below 6%
- Prediabetes: between 6% and 6.4%
- Diabetes: 6.5% or higher
This test complements traditional blood sugar tests for comprehensive monitoring.
Why is my blood sugar higher in the morning?
A higher blood sugar level in the morning, often called the dawn phenomenon, is a natural process that occurs in everyone, diabetic or not.
Several hours before waking, the body releases hormones like cortisol, glucagon, and growth hormone to prepare for the day.
These hormones stimulate the liver to produce glucose, leading to a temporary rise in blood sugar levels.
In healthy individuals, this increase is counteracted by insulin release, bringing blood sugar back to normal.
In people with diabetes, especially type 2 or insulin resistance, this response is less effective, causing elevated fasting blood sugar levels.
Other factors may worsen this situation, such as:
- A high-carb dinner or late-night snacks prolonging the effect of sugars overnight.
- An insufficient dose of insulin or improper insulin adjustments.
- The Somogyi effect, a rare phenomenon where nocturnal hypoglycemia triggers an excessive release of glucose by the liver.
To better manage this phenomenon, it is recommended to monitor your evening meals, adjust your treatment in consultation with your doctor, and check your blood sugar at different times during the night to identify any fluctuations.
How does blood sugar change with age?
As you age, blood sugar levels slightly increase.
Here are the average trends:
- 18-29 years: +1.5%
- 30-54 years: +5.2%
- 55-74 years: +9.5%
From age 65 onward, a normal fasting blood sugar level is between 0.9 and 1.26 g/L.
How often should you check your blood sugar?
The frequency of checks depends on your health:
- Type 1 diabetes: at least 4 times per day (fasting, before and after meals, bedtime)
- Type 2 diabetes: typically 2 times a day, as per medical advice
- Standard monitoring: fasting in the morning and 2 hours after meals for regular tracking
What are the right actions for accurate measurement?
For accurate results:
- Wash your hands: Avoid any sugar residues on your fingers that might skew results.
- Rotate fingers: Don’t always use the index or thumb to preserve their sensitivity.
- Follow instructions: Adhere to test timings and conditions (fasting, after a meal, etc.).
What should you do if your blood sugar is abnormal?
If your results fall outside the normal range:
- Consult a doctor immediately for an accurate diagnosis.
- Take preventive measures, like a balanced diet, regular physical activity, and stress management.
Blood Sugar Levels Summary Table
| Moment | Normal | Prediabetes | Diabetes |
|---|---|---|---|
| Fasting | 3.8 - 5.6 mmol/L | 5.6 - 6.9 mmol/L | Over 7 mmol/L |
| 0.70 - 1.00 g/L | 1.00 - 1.25 g/L | Over 1.26 g/L | |
| 2 hours after meal | Under 7.8 mmol/L | 7.8 - 11 mmol/L | Over 11 mmol/L |
| Under 1.40 g/L | 1.40 - 1.99 g/L | Over 2.00 g/L |
How to maintain optimal blood sugar levels?
Maintaining optimal blood sugar levels is key to preventing complications related to prediabetes or diabetes, and improving overall well-being.
Here are the main strategies to follow:
Adopt a balanced diet
Your diet plays a critical role in regulating blood sugar levels.
To help:
- Choose foods with a low glycemic index (GI): They release glucose slowly into the blood, preventing blood sugar spikes.
- Limit fast sugars: Avoid sugary drinks, pastries, and processed snacks that cause rapid increases in blood sugar.
- Increase fiber intake: Fiber slows glucose absorption and stabilizes blood sugar.
- Split your meals: Have small meals throughout the day to avoid significant fluctuations in blood sugar levels.
Exercise regularly
Physical activity enhances insulin sensitivity, helping regulate blood sugar levels.
- Aim for at least 30 minutes of moderate exercise daily, such as brisk walking, cycling, or swimming.
- Include muscle-strengthening exercises twice a week to help reduce blood sugar levels.
Monitor your weight
Excess weight, especially around the abdomen, is linked to insulin resistance, raising the risk of type 2 diabetes.
Stay hydrated
Hydration is crucial for healthy blood sugar management.
- Drink enough water each day (1.5 to 2 liters), as dehydration can cause elevated blood sugar.
- Avoid sugary or alcoholic beverages that can cause blood sugar fluctuations.
Manage stress
Chronic stress leads to cortisol release, which increases blood sugar levels.
To reduce stress:
- Practice relaxation techniques like yoga, meditation, or deep breathing.
- Ensure adequate sleep (7-9 hours per night).
Check your blood sugar regularly
Monitor your blood sugar levels if you're prediabetic or diabetic to adjust your lifestyle or treatment.
Consult a healthcare professional
Work with your doctor or nutritionist to create a personalized plan for managing your blood sugar levels.
How to lower blood sugar
Maintaining optimal blood sugar levels is essential to prevent complications from prediabetes and diabetes, as well as for overall health.
By adopting a balanced diet, exercising regularly, and managing stress, you can actively stabilize your blood sugar.
Regular doctor visits, coupled with tools like a glucometer or HbA1c test, can help you track your progress.
Start adopting healthy habits today for a longer, healthier life.
FAQ: Frequently asked questions about blood sugar
Do sugary drinks affect blood sugar levels a lot?
Yes, sugary drinks like sodas or industrial fruit juices cause a rapid rise in blood sugar due to their high glycemic index. It's best to opt for water, herbal teas, or beverages with no added sugar to better control your blood sugar levels.
Do artificial sweeteners impact blood sugar levels?
Artificial sweeteners like aspartame or sucralose do not directly raise blood sugar levels, but their long-term effect on insulin regulation remains controversial. Natural sweeteners like stevia are generally considered a healthier alternative.
Which fruits help maintain stable blood sugar levels?
Fruits rich in fiber, such as berries, apples, and pears, have a low glycemic index and are ideal for maintaining stable blood sugar levels. It's best to avoid consuming large quantities of very sweet fruits like grapes or ripe bananas.
Can you eat chocolate while monitoring your blood sugar?
Dark chocolate with a high percentage of cocoa (70% or higher) contains less sugar than milk chocolate and can be consumed in moderation. It also provides antioxidants that are beneficial for health.
Are there apps to track blood sugar levels?
Yes, many apps allow you to track your blood sugar daily. They offer features like logging results, monitoring meals, and sending reminders for tests. Some of the most popular ones include GlucoTrack, MySugr, and Glucoze. These tools help manage your blood sugar and can sync with certain connected glucometers.