Blood sugar (glucose) levels are a key indicator of how well your body regulates glucose, an essential source of energy. Keeping blood sugar within a healthy range is crucial for overall well-being and for preventing conditions like prediabetes and diabetes.
Diabetes: Types and Risk Factors
Diabetes happens when blood sugar levels get too high, and there are two main types:
- Type 1 diabetes – This is an autoimmune disease where the body’s immune system mistakenly attacks insulin-producing cells. People with type 1 need insulin for life because their bodies don’t make it anymore.
- Type 2 diabetes – This is far more common and occurs when the body doesn’t make enough insulin or doesn’t use it properly. Over 90% of adults with diabetes in the UK have type 2.
There’s also gestational diabetes, which can develop during pregnancy but usually goes away after childbirth. Another condition, pre-diabetes (non-diabetic hyperglycemia), means blood sugar levels are higher than normal but not high enough for a diabetes diagnosis. Without lifestyle changes, pre-diabetes can turn into type 2 diabetes.
Understanding Normal Blood Sugar Levels
Blood sugar levels fluctuate throughout the day depending on food intake and activity levels. Below are the standard reference ranges:
- Fasting (before eating): 70–99 mg/dL
- After eating (postprandial, 1–2 hours): Less than 140 mg/dL
- A1C (3-month average): Below 5.7%
If blood sugar levels consistently exceed these ranges, it may indicate prediabetes or diabetes. Regular monitoring can help detect imbalances early, allowing for timely intervention.
How to Maintain Healthy Blood Sugar Levels
1. Follow a Balanced Diet
Your diet plays a crucial role in maintaining stable blood sugar. Consider these key dietary habits:
- Low-Carb, High-Fiber Foods: Vegetables, nuts, seeds, and whole grains help slow glucose absorption.
- Healthy Proteins & Fats: Cottage cheese, eggs, and avocados provide steady energy without spiking blood sugar.
- Limit Sugary & Processed Foods: Avoid refined sugars, white bread, and sugary drinks like soda and juice.
- The Carnivore Diet Approach: Blood sugar levels stabilize when carbohydrate intake is minimized, reducing the need for insulin. The carnivore diet, which consists primarily of protein and fat while eliminating carbohydrates, fundamentally alters how the body processes energy. Many adherents experience significantly lower blood sugar levels as the diet removes dietary glucose, the primary sugar used for energy. This shift can help some individuals better manage their blood sugar levels and improve insulin sensitivity.
2. Exercise Regularly
Physical activity helps muscles absorb glucose, reducing blood sugar spikes and improving insulin sensitivity.
- Engage in walking, strength training, and aerobic exercises.
- Aim for at least 150 minutes of moderate activity per week.
3. Stay Hydrated
Proper hydration supports blood sugar balance by helping the kidneys flush excess glucose through urine.
- Drink plenty of water throughout the day.
- Try herbal teas like cinnamon or bitter melon tea, which may support glucose regulation.
4. Manage Stress & Sleep
Chronic stress and poor sleep can elevate cortisol levels, leading to insulin resistance and blood sugar imbalances.
- Practice meditation, deep breathing, or yoga to reduce stress.
- Aim for 7–9 hours of quality sleep each night to support metabolic health.
5. Incorporate Herbal Support
Several herbs have been studied for their ability to support blood sugar control:
- Berberine – Enhances insulin sensitivity and lowers blood sugar.
- Cinnamon – Helps improve insulin function.
- Bitter Melon – Contains compounds with insulin-like effects.
- Fenugreek – Slows carbohydrate absorption and improves glycemic control.
Final Thoughts
Maintaining normal blood sugar levels is essential for long-term health. By adopting a balanced diet, staying active, managing stress, and considering herbal supplements, you can naturally regulate blood sugar and reduce the risk of metabolic disorders.