Normal Blood Sugar Levels and 6 Tips to Maintain Normal Glucose Count

Monitoring blood sugar levels has become critical for every adult, regardless if they have diabetes or not. With diabetes becoming increasingly common across the globe, it’s more important than ever to know what’s considered a normal blood sugar level, how to measure it correctly, and what the numbers mean. 

This is because normal glucose count may vastly differ based on the time of day, age and many other factors. So, whether you are someone living with diabetes, or have come under the pre-diabetes range, or are just being proactive about managing your blood glucose levels, understanding yournormal sugar level is incredibly important.

In this blog, we’ll simplify everything you need to know about normal blood sugar levels for adults and decode related terminologies, including daily sugar level variations, Hba1c normal values, how average glucose level values differ after meals or fasting, and what counts as a pre-diabetic or diabetic range. We’ll also include easy-to-understand charts to help you track where you stand. This will also guide you in interpreting and understanding your blood sugar, diabetes, and Hba1c test results. So, bookmark it and read on!

What Is a Normal Sugar Level?

In simple words, your blood sugar is the amount of sugar present in your bloodstream at any given time. Just like a car needs fuel to run smoothly, your body needs the right balance of blood glucose (sugar) to function and stay energised.

Your body breaks down your ingested food, especially carbohydrates like rice, bread, fruits, or sweets, into glucose. This glucose enters your bloodstream, and insulin, a hormone made by your pancreas, helps move glucose from your blood into your cells, fueling your body and providing energy.

However, when your body doesn’t make enough insulin, or doesn’t utilise it effectively, the glucose remains in the blood, causing high sugar levels. Over time, it can lead to diabetes or other health issues like fatigue, frequent urination, blurry vision, etc.

So, what’s considered the “blood glucose normal value?”

• For most healthy adults, a normal fasting blood sugar (checked after not eating for 8-10 hours) is between 70 and 99 mg/dL.
• It is normal for blood sugar levels to rise post your meals, but they should ideally stay below 140 mg/dL when checked two hours after a meal.

Please remember that throughout the day, the values may slightly vary but when they’re within the right range, there is no need to worry. However, if you notice too high or too low levels of blood sugar levels, it’s a sign to seek medical attention. 

So, monitoring your glucose regularly, especially if you’re at risk for diabetes, can help you take proactive measures to maintain healthy blood sugar levels by making required lifestyle changes. 

Normal Blood Sugar Levels Chart

Here’s a simple chart to help you understand typical blood sugar values in different situations, whether it is fasting blood sugar normal range, normal blood sugar 1 hour after eating, after 2 hours, or random blood sugar normal range. We have given the “normal” ranges for three groups: the non-diabetics, pre-diabetics, and diabetics. 

• Fasting Blood Sugar Normal Range: Ideally, tested after not eating for 8 or more hours, a healthy adult should have sugar levels between 70 and 99 mg/dL and higher than 126 mg/dL could signal the onset of diabetes.
• Sugar Level After Meal (Postprandial): 1 hour after eating, blood sugar naturally increases, but should stay under 180 mg/dL for non-diabetics. 2 hours after eating, a normal blood sugar level for a healthy adult is usually under 140 mg/dL.
• Random Blood Sugar Normal Range: Taken at any time of the day, a healthy value is usually under 140 mg/dL.
• Normal blood sugar levels for diabetics: For those living with diabetes, the fasting blood sugar, between 90 and 130 mg/dL, is considered a normal diabetes level. A value of 180 mg/dL or below is considered normal blood sugar 2 hours after eating for diabetics. 

These normal blood sugar levels for adults are general guidelines. Always consult your healthcare provider for personalised advice.

Another commonly searched question is whether normal sugar levels differ for men and women. Generally, normal sugar levels for men and women are the same. However, hormonal changes in women, during menstruation, pregnancy and menopause can impact glucose levels temporarily. 

What Is Hba1c (A1C) and Why Is It Important?

It might be clear to you by now that the “normal” blood sugar levels can go up or down depending on what you eat, when you eat, your physical activity, or your stress levels. 

This is why doctors do not rely on a single blood sugar reading, as it doesn’t show the full picture and advise an Hba1c test to get the bigger picture. This is because it is a longer-term indicator of how well your body is managing sugar and evaluates your average glucose level over the past 2–3 months. 

How does it work?

Some part of the glucose or sugar in your blood attaches itself to the red blood cells called haemoglobin, and the more sugar you have in your blood, the more it sticks to the haemoglobin. And, since red blood cells live for about 3 months, the Hba1c test measures how much sugar has been attached during that time, giving a more accurate reading of sugar levels in the bloodstream over time. This becomes extremely useful because it smooths out those temporary spikes and dips to give a reliable picture of your overall blood sugar control. This helps detect pre-diabetes or diabetes, even if you feel okay or your daily sugar levels look normal.

Here’s a quick look at Hba1c normal range (also called haemoglobin a1c normal range test) along with pre-diabetic and diabetic range indicators in percentage.

• Normal range of Hba1c: If your readings are in the normal range, it means your body is managing sugar well.
• Pre diabetic range of Hba1c: When your Hba1c levels fall between 5.7% to 6.4%, it may be a warning sign that you may develop diabetes in the near future and is also referred to as the pre-diabetic stage. The good news is that with lifestyle changes like a healthy diet, proper exercise and regular checkups, you can prevent or delay Type 2 diabetes.
• Average diabetes levels of Hba1c: When Hba1c levels are 6.5% or more, it indicates the onset of diabetes. For those with diabetes, it may reflect on how their body is managing sugar over time, helping doctors guide them on changes in medication, diet, etc., for effective diabetes management. 

In a nutshell, if you have recently had higher-than-usual blood sugar after a heavy meal or while feeling unwell, don’t panic because one reading isn’t a sure-shot diagnosis of diabetes or other health issues. But, if your Hba1c is high, you should pay immediate attention and see a doctor to guide you on the right steps. 

What Factors Can Affect Blood Sugar Readings?

It’s not just food that impacts your blood sugar levels; your daily habits, sleeping schedule, stress levels, physical activity, certain medications, and many other things can temporarily spike or dip your blood sugar levels. Let’s explain in detail the most common factors that influence your blood sugar readings:

1. Food 

Let’s start with the obvious! If you have had a heavy dinner or a high-carbohydrate or sugary meal, it can cause a quick spike in your blood sugar. On the flip side, eating too little or skipping meals for various reasons may can cause it to drop too low. Both scenarios can affect your energy levels throughout the day.  

2. Physical Activity

Exercise helps utilise the stored glucose for energy, regulating your blood sugar levels. Even a short walk after meals can help bring down high sugar levels. However, a high-intensity workout session may temporarily increase blood sugar due to the release of stress hormones. 

3. Stress and Emotions

Stress is one of the most underestimated factors when it comes to affecting not just your blood sugar levels but your overall health. But your body feels what your mind goes through and your emotional health has a real impact on your physical health. Feeling stressed, anxious, angry, or even overly excited can cause your body to release stress hormones like cortisol, which may raise your blood sugar. 

4. Sleep

Good sleep is highly underrated! Disrupted sleep patterns and insufficient sleep can mess with your body’s insulin function, leading to higher sugar levels, especially in the morning. So, fixing up your sleep schedule and giving your body the rest it requires is critical to maintain healthy blood sugar levels.

5. Illness and Medications

When you’re sick, your body goes into defence mode and releases more hormones to fight off infections, which may temporarily raise your blood sugar levels. Some medications, especially steroids, can also raise your blood sugar levels. 

7. Hormonal Changes

Hormonal shifts, especially in women, may cause fluctuations in sugar levels. This is why the normal sugar level for females may vary during menstruation, pregnancy, or menopause, as the insulin sensitivity changes during these times. 

6 Easy-to-Follow Tips to Maintain Normal Glucose Count

Whether you’re trying to stay healthy, managing prediabetes, or living with diabetes, keeping your blood sugar in a normal range is a must to avoid complications or other health issues. In fact, inculcating a few simple habits into your daily life can make a big difference over time.

Here are some easy and practical tips that can work wonders for your overall health. 

1. Eating a balanced diet

A balanced diet is a powerful way to reduce the risk of diabetes and a lot of health issues. So, watch what you eat and focus on meals that include a good proportion of fiber, protein, and healthy fats as it regulates your blood sugar levels, keeps your energy levels stable and avoids sudden spikes or crashes.

Pro tip: Include whole grains, legumes, vegetables, nuts, and lean proteins and avoid skipping meals, as it can cause blood sugar dips if you overeat later.

2. Be more physically active

You don’t need to run marathons to keep your glucose in check. A 30-minute full-body workout or going for a brisk walk, or undertaking a yoga session every day can help your body use up extra sugar and improve insulin sensitivity. Being physically active is one of the best natural ways to maintain stable blood sugar.

Pro tips to move more: Take the stairs instead of the elevator at least once a day. If you have a desk job, try standing or stretching every hour if you sit for long periods. When on a call, instead of sitting, just walk and talk. Most importantly, don’t sit immediately after a meal and just move for at least 15 minutes to maintain normal sugar levels after food.

3. Prioritize your sleep

Getting 7–9 hours of quality sleep each night can improve your insulin function, reduce cravings, and help balance your hormones. 

Pro tip to fix your sleep schedule:  Avoid screen time 30 minutes before bed, dim lights, and engage in calming activities like reading, journaling, and listening to soft music. 

4. Drink plenty of water

Drinking water helps pass out excess sugar through urine. So, stay hydrated and aim for at least 8 glasses of water a day. 

Pro tip: Always carry a water bottle with you because sometimes we confuse thirst with hunger.

5. Limit intake of sugary and processed foods

Regular consumption of sodas, packaged/ fried snacks, sweets, white bread, or instant noodles may cause quick blood sugar spikes and leave you feeling sluggish later. 

Pro tip to manage cravings: Swap the junk with healthy alternatives like fruits over sugary treats, whole grain or sourdough bread over white bread, roasted nuts over chips and fried snacks.

6. Monitor your blood sugar levels

Getting a blood sugar level test regularly can help you track your health, and if you have a family history of diabetes, are overweight, or fall under the prediabetes range, it is wise to monitor your sugar levels frequently. It can help you take proactive actions and make lifestyle adjustments to reduce the risk of developing diabetes. For those with diabetes, regular blood sugar tests become a critical tool for effective management of the condition.

The Key Takeaway

Your health is in your hands, and whether you are a healthy adult, in the prediabetes range, or managing diabetes, knowing your blood sugar level puts you in control of your health. With the right knowledge and habits, maintaining a healthy sugar range can prevent long-term complications and improve longevity.

Frequently Asked Questions

Q. What is a normal blood sugar level?

Ans. Normal blood sugar levels may differ for healthy adults, prediabetics and diabetics. In general, for most healthy adults, a normal fasting blood sugar level is between 70 and 99 mg/dL and less than 140 mg/dL after 2 hours of eating. For those with diabetes, your doctor might recommend keeping your fasting blood sugar levels between 80 and 130 mg/dL and under 180 mg/dL, two hours after eating.

Q. What is the Hba1c test?

Ans. The Hba1c test is a longer-term indicator of how well your body is managing sugar and evaluates your average glucose level over the past 2–3 months. An Hba1c below 5.7% is considered normal (non-diabetic), between 5.7% and 6.4% indicates prediabetes, and 6.5% or higher suggests diabetes.

Q. Can stress affect my blood sugar levels?

Ans. Yes, stress, anxiety, anger, and any other heightened emotions may cause your body to release hormones that may raise blood sugar levels. It is important to manage your stress, whether it’s work stress or due to any personal reasons, to keep your blood sugar levels in check. Relaxation techniques like meditation, listening to calming music, exercise, or talking to someone can be great stress-busters.

Q. What are the signs of high blood sugar?

Ans. Some of the common symptoms that may indicate high blood sugar levels include increased thirst, frequent urination, fatigue, blurred vision, and slow-healing wounds. If you notice these signs, it’s important to consult with your healthcare provider and check your blood sugar and Hba1c.

Q. Is diabetes curable?

Ans. No, there is no cure for diabetes currently, but it can be managed effectively with proper care, the right medication, healthy lifestyle habits and regular monitoring.

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