Blood Sugar 101

Blood sugar, also known as blood glucose, is an important factor when it comes to weight loss and optimal health. 

But unless you’re diabetic, or look after someone who is, you might not understand what it’s all about. 

Let’s look at what you should know about blood sugar. 

What is blood sugar? 

When we talk about your blood sugar, we’re talking about the level of glucose in your blood. 

That level is affected by many different things.

The main thing that affects your blood sugar is the food you eat, what kinds of food, and how much and how often. 

But other things affect it as well. 

Things like your activity level, medications you’re on, and your metabolic health. 

Even your sleep (or lack of it) can impact your blood sugar levels. 

Why is blood sugar important?

It’s important because consistently high blood sugar levels can lead to all sorts of health conditions.

We hear about Type 2 Diabetes the most, a dangerous condition caused by insulin resistance and high blood sugar. 

But high blood sugar can also cause nerve damage, kidney damage, vision damage, and cardiovascular disease. 

What is a normal blood sugar level?

Although it varies a little according to who you ask, normal blood sugar levels usually fall between 70 and 99 mg/dL (3.9 to 5.5 mmol/L). 

And it goes up a little after you eat, but should come back down. 

100 to 125 mg/dL (5.6 to 6.9 mmol/L) is borderline concerning and could potentially mean that you are prediabetic. 

And anything 126 mg/dL (7.0 mmol/L) or over is a problem and could mean that you are diabetic. 

Symptoms of high blood sugar

High blood sugar can cause any of the following symptoms:

• Increased thirst and/or hunger

• Frequent urination 

• Vision changes

• Frequent yeast infections

• Skin issues 

• Slow healing wounds 

• Weight issues 

How to measure my blood sugar?

Your doctor can run blood tests such as a fasting plasma glucose test, a glucose tolerance test, and/or an HbA1c/ A1c test.

It is worth noting that there is research available on age-related HbA1c levels which has superseded the rather outdated guidance currently available. The HbA1c levels can vary according to age-group and it is worth bearing this in mind when you are given your reading. 

If you would like to know more, here is the most up-to-date information for all age groups: Preventing misdiagnosis of diabetes in the elderly: age-dependent HbA1c reference intervals derived from two population-based study cohorts - PMC (Source: National Library of Medicine)

You can also monitor your blood sugar yourself with a glucose meter. The Keto-Mojo is a popular one. 

The device measures the glucose in your blood with a tiny finger prick and a test strip. 

It’s a good idea to check it in the mornings, before you eat, and then an hour or so after you eat. 

How to keep my blood sugar levels normal?

Let’s look at some things that will help keep your blood glucose in the normal range. 

What are you eating?

The foods you eat directly impact your blood glucose levels. 

Foods high in glucose are going to give you higher glucose levels in your blood. 

This means you should be eating foods on the lower side of the glycemic index. 

Foods such as meats, healthy fats, low carb veggies, and berries are best. 

Avoid high carbohydrate vegetables, fruits, and starches. 

And try to avoid processed foods. 

Fasting 

Insulin resistance is one of the major reasons that people develop higher blood sugars. 

If your cells are resistant to insulin, then you are left with too much glucose floating around in your blood. 

You can read more about insulin resistance here. 

Fasting can help reverse insulin resistance. 

If you’ve never fasted before, start with something like a 19/5 fasting schedule. 

This means you’ll fast for 19 hours, and have a 5 hour eating window each day. 

Physical activity 

You need to be moving your body everyday so you can use up more of that glucose. 

Walking is a great option. 

Exercises that use your leg muscles can burn a lot of glucose. Squats and/or calf raises are perfect. 

Always try to get in a little activity after a meal, even if it’s just a 15 minute walk.

Sleep 

Poor sleep habits can disrupt insulin, and have a negative impact on your blood sugar. 

Most people need at least 7 hours of uninterrupted sleep. 

Make sure your nighttime environment is conducive to sleep. 

And if you’re having trouble sleeping, talk to your doctor about supplementing with melatonin or magnesium. 

Apple Cider Vinegar

Apple Cider Vinegar has been shown to slow down the breakdown of carbohydrates, which can help you maintain more normal blood sugar levels. 

Try taking some at night, or in the mornings, and before a meal. 

A couple of tablespoons diluted in lots of water is usually suggested. 

And always drink with a straw because it can be hard on tooth enamel. 

Supplements

Some supplements, such as Berberine, claim that they can help with blood sugar levels. 

And there’s even a relatively new sweetener on the market called Allulose that reportedly lowers blood sugar.

It may be worth a try but please be vigilant and even a bit sceptical regarding unsupported health claims on supplements and foods.

If you measure your blood sugar regularly, you could conduct your own n=1 experiment and see if these products work for you as described or not. 

As always, if you suspect you are prediabetic or diabetic, please speak to your doctor before you make any changes. 

Blood sugar is important!

Proper blood sugar levels are so important when it comes to your health. 

A few simple changes can help you keep your blood sugar levels in a normal range.