Understanding Blood Sugar Levels: What Do They Mean and How to Control Them

Understanding Blood Sugar Levels: What Do They Mean and How to Control Them

Glucose is a sugar that provides energy to the body's cells. The body converts various carbohydrates into glucose and stores any excess glucose that isn't immediately needed.

Blood sugar levels, also called blood glucose levels, indicate the glucose concentration in your bloodstream. These levels fluctuate throughout the day, and for people with diabetes, these fluctuations are more significant and frequent. Maintaining a proper glucose balance is essential: the body needs enough glucose to fuel its cells but not so much that it leads to consistently high blood levels.

Monitoring blood glucose offers valuable insights into the current amount of sugar in the blood.

Regulation of Blood Glucose

The regulation of glucose in the body occurs automatically and continuously every minute of the day. To meet the body’s energy needs, blood glucose (BG) levels should ideally remain between 60 and 140 mg/dL.

• Hypoglycaemia: Too little glucose, depriving cells of energy.
• Hyperglycaemia: Too much glucose, potentially damaging cells.
• Euglycemia: A balanced state where blood sugar is within the normal range.

Achieving this balance requires the coordinated action of hormones from the pancreas, intestines, brain, and adrenal glands. Insulin, produced by the pancreas, plays a central role in this regulation.

What is Considered a Healthy Blood Sugar Level?

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK):

• A fasting blood sugar level below 99 mg/dL is considered normal.
• For people with diabetes:

- 80–130 mg/dL before meals is the target.

- Below 180 mg/dL two hours after eating is ideal.

What Are High Blood Sugar Levels?

Hyperglycaemia occurs when blood sugar levels exceed:

• 140 mg/dL after eating.
• 180 mg/dL two hours post-meal.
• 125 mg/dL or more when fasting (in diabetic individuals).

Causes of Hyperglycaemia:

Symptoms of Hyperglycaemia:

Long-Term Complications:

What Are Low Blood Sugar Levels?

Hypoglycaemia occurs when blood glucose drops below 70 mg/dL.

Causes of Hypoglycaemia:

Symptoms of Hypoglycaemia:

Severe hypoglycaemia can result in seizures or loss of consciousness and requires immediate treatment.

The Glycaemic Index (GI) and Blood Glucose

The Glycaemic Index (GI) ranks carbohydrates based on how quickly they raise blood sugar levels.

• High-GI Foods: Rapid spikes (e.g., white bread, sugary drinks, pastries)
• Medium-GI Foods: Moderate rise (e.g., brown rice, whole grain bread, some fruits)
• Low-GI Foods: Gradual rise (e.g., legumes, vegetables, most fruits)

Benefits of Low-GI Foods:

A balanced mix of low to medium GI foods helps maintain stable blood sugar and overall well-being.

Tips to Manage Blood Sugar Levels

1. Choose low GI, high-fiber foods and watch portion sizes.

2. Get at least 150 minutes of moderate exercise weekly.

3. Monitor your blood sugar and track trends.

4. Stay hydrated.

5. Practice stress reduction techniques like meditation or deep breathing.

6. Ensure 7–9 hours of sleep per night.

7. Follow prescribed treatments and consult your healthcare provider regularly.

Final Thoughts

To maintain healthy blood glucose:

• Aim for fasting glucose < 99 mg/dL.
• Balance carbohydrate intake, favoring complex over simple carbs.
• Exercise regularly, eat balanced meals, and manage stress and weight.
• Monitor your sugar levels even if you're not diagnosed with diabetes.